Plant-based Diet Weight Loss Foods -Three Good Carbs For Losing Weight

 

In today’s world of low carb diets ranging from the Atkins Diet to the Keto diet, carbohydrates have been getting a bad rap.  Especially starchy carbs including rice, oats and whole grains. But the truth is that there are some starchy carbs that actually assist in the process of losing weight.

The secret to carbs and weight loss is, of course, fiber. According to the healthline.com, only soluble fiber can help you lose belly fat. Soluble fiber, such as beta-glucan and glucomannan, mixes with water to form a viscous, gel-like substance that slows down how fast the stomach releases digested food into the gut.

Not only that but those who consume more soluble fiber than others, have a greater variety of the good bacteria in their gut. Good good bacteria is good for health.

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Soluble fiber is also a powerful natural appetite suppressant which results in reduced calorie intake and subsequent weight loss.

Here Are 3 Forms of Carbohydrates That Are Known to Help with Weight Loss

1.  Oatmeal and Oat Bran

Raw oats contain 66% carbs, nearly 11% of which is fiber. They are particularly high in the weight loss soluble fiber oat beta-glucan which is the key to not only losing weight  but an important contribution to lowering insulin levels.

A cup of cooked oatmeal or oat bran has only 110 calories.  And it has been shown that eating oats can result in weight loss.

Subjects in Dr. James Anderson’s landmark 12-year study at the University of Kentucky lost three pounds in two months simply by adding 100 grams (3.5 ounces) of oat bran to their daily food intake and nothing else.

Oatmeal itself can help you lose weight because it will help you feel full longer than other foods.

To make your oats even better for weight loss, stir in an egg white or two as the oats cook; then add your favorite toppings. The egg whites won’t significantly affect the flavor of your oatmeal, but they’ll add beneficial protein.

2.  Whole Grain Brown ice

An entire weight-loss plan, simple called the Rice Diet, was developed by Dr. William Kempner at Duke University in Durham, North Carolina. The diet, dating to the 1930’s, makes rice the staple of your food intake. Later on, you gradually mix in various fruits and vegetables. It produced stunning weight loss and medical results including being said to reverse and cure kidney ailments and high blood pressure.

Brown rice is full of nutrition. One cup of brown rice contains 216 calories, 44 grams carbs of which 3.5 grams are fiber. It has only 1.8 grams of fat yet provides 5 grams of protein along with thiamin, niacin, iron, magnesium, zinc and more.

Brown rice is much better for weight loss due to being a whole grain. Whole grains just naturally have the fiber needed for weight loss.  One cup of brown rice contains 3.5 grams of fiber, while white rice contains less than 1 gram so which would you chooses for lose that belly fat?

3. Whole Grain Bread

You needn’t dread bread. It’s the butter, margarine or cream cheese you put on it that’s fattening, not the bread itself.

Bread, a natural source of fiber and complex carbohydrates, is actually good for dieting. Studies at Michigan State University show some breads actually reduce the appetite. Researchers compared white bread to dark, high-fiber bread and found that students who ate 12 slices a day of the dark, high-fiber bread felt less hunger on a daily basis and lost five pounds in two months. Others who ate white bread were hungrier, ate more fattening foods and lost no weight during this time.

So the key is eating dark, rich, high-fiber breads such as pumpernickel, whole wheat, mixed grain, oatmeal bread and others. The average slice of whole grain bread contains only 60 to 70 calories, is rich in complex carbohydrates – the best, steadiest fuel you can give your body – and delivers surprising amount of protein. Be sure to always choose whole-grain bread products with at least 3 grams of fiber per serving.

For more plant-based weight loss foods, click here.

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