Lost 13kg by cutting these 7 foods�why experts say it really works

Understanding Carbs: Not All Created Equal

Carbohydrates are organic molecules made of carbon, oxygen and hydrogen. They?re the main source of energy for our body?and especially for our brain, which is probably why we crave that afternoon snack.

You?ll find two main kinds of carbs in your diet. Simple carbs (think glucose, fructose, lactose, and sucrose) are absorbed rapidly by the body. That?s why they?re often called fast sugars. Where do these sneak in? In foods like packaged sandwich bread, commercial cakes, candies and chocolate, but also in fruits, veggies and dairy. On the other hand, complex carbs take their sweet time getting absorbed. You?ll run into these in starchy foods, grains, and legumes.

The Glycemic Index: Your Secret Weapon

Carbs in our diet include sugars, oligosaccharides, starches, and dietary fiber. Choosing wisely often comes down to their glycemic index?meaning how quickly certain carbs are digested and how fast your blood sugar spikes. In the book Les bons glucides by Dr. Alan Barclay (Australian nutritionist, published by Thierry Souccar), he spells out which carbs are crucial for the body.

?Just like with blood pressure, there?s a healthy range and a risk range,? explains Dr. Barclay. ?High blood sugar from too much high-glycemic index food harms health because the pancreas then has to work overtime, producing more insulin to push glucose into cells to feed your body and brain.?

Foods high on the glycemic index? Bread, sweet cakes, pastries, pizza, and sodas. On the flip side, eating good carbs with a low glycemic index releases glucose slowly into your blood?keeping peaks and crashes at bay.

What Research Shows: Cutting Carbs for Lasting Weight Loss

A recent study highlighted by Clare Collins, professor in nutrition and dietetics at Newcastle University (UK), found that people on a low-carb diet achieved long-term weight loss. Nearly 7,000 overweight adults participated.

One group followed a very low-carb diet (similar to a ketogenic plan), while another ate a balanced-carb diet including more than 150 grams of carbs per day. The result? Among overweight adults, those following a low-carb diet for three to nine months lost on average one kilogram (about 2.2 lbs) more than others. Some shed as much as 13 kilograms (just under 29 lbs!).

?In fact, if you?re following a low-carb diet, you?ll need to pay even closer attention to what you eat to be sure you?re getting enough vitamins, minerals, dietary fiber, and other essential phytonutrients,? notes Clare Collins.

Don?t Demonize Carbs?Just Choose the Right Ones

Carbs are essential to fuel your muscles, brain, and even lungs. If you want to cut back, it’s important to make sure you?re still incorporating:

• Fiber: found in spinach, berries, almonds, cauliflower, and more
• Vitamin B1: trout, tuna, sunflower seeds, beef
• Calcium: hard cheese, canned salmon with bones, almonds, firm tofu

But remember, while carbs get a bad rap, some carb-rich foods actually support brain function, boost energy, and provide necessary fiber?if you choose wisely. Certain carbs don?t spike blood sugar, and even help fend off snack attacks while keeping your waistline in check.

If carbs are often demonized, they?re actually essential for giving our bodies energy. So it?s better to watch the frequency of certain carb-rich foods and swap out less healthy ones. For example, skip white bread and pick whole-grain instead. Add fiber-rich foods to your meals for slower carb absorption.

The 7 Foods High in Fast Carbs to Cut Back

Other carbs, especially those with a high glycemic index, tax the pancreas by forcing it to ramp up insulin production to shift glucose into your cells. These are the ones worth limiting. In the study mentioned, here are some of the foods participants avoided for several months:

• White breads (like baguette): made from refined flours, they spike blood sugar fast
• Commercial cakes packed with sugar, which boost blood sugar rapidly
• Pastries and sweet baked goods
• Pizza (especially with white flour crusts)
• Sodas and sugar-sweetened drinks
• Pasta made from refined white flour?go for wholegrain pasta instead, it?s better for satiety and weight
• Any foods made from refined grains with little fiber: swap with whole or rye bread for a healthier choice!

An Energized Approach

Bear in mind: if you cut back too far on carbs, don?t forget to compensate with those vital fibers, vitamins, and minerals your body craves. Carbs aren?t the villains?they keep us moving. The trick is picking the right ones, and letting those ?fast sugars? remain occasional treats, not everyday staples. Your energy (and maybe your scale) will thank you.