Many people wonder how to lose weight. Should they cut carbs or cut fat? When everyone was crazed with cutting out carbs, those who did lost a lot of weight. Similarly, when those who cut out fat from their diet, like the butter they stopped putting on their potato, the pounds melted off. It has been found that cutting either carbs or fats shaves off excess weight in about the same proportion. So, what’s the trick? The best way to go about successful weight loss? Sticking to a plan is the best way!
When I work with clients to help them lose weight, what I have found is helping clients to stay on track is the key. If for example a client is a carb-lover, choosing a diet that includes your favorite carbs is a better strategy than banishing them altogether, feeling deprived, and then giving up.
Here’s how to keep your favorite carbs as part of your healthy eating plan:
Potatoes are often considered a diet no-no because of how we eat them—as high-calorie french fries, potato chips and mashed with butter and sometimes with gravy. However, if you want to have a potato, think about having it baked, broiled or roasted and without the high-cal toppers.
For those who love pasta, you can have it too! Americans tend to over eat pasta by adding lots of heavy sauces, meats and butter. So, try my 50/50 rule. First, mix traditional pasta with either whole wheat or spinach or chickpea pasta so that grains and fiber are boosted. Then add plenty of tomatoes, roasted veggies and dark leafy green (spinach or kale work great!).
Many people feel that bread is their ultimate diet “don’t” – but not all breads are created equal when it comes to weight gain. I can tell you that the smell and taste of fresh bread out of the oven feels like the ultimate indulgence! Don’t try to banish bread from your diet, just choose the healthier whole-grain options. Also, enjoy bread with other foods—especially those with protein and fiber–to slow down the digestion of the carbs in bread. Look for whole-grain breads that have at least 2 grams and 3-4 grams protein per serving or “light” store-bought breads that are sliced thinner. (Generally they have about 50-60 calories per serving.)
So, if you love a good potato or pasta or bread, don’t deprive yourself- just eat in moderation and make it healthy!