Wednesday, May 9 - All New: CARB LOVER'S DIET
The 3 Best Diets For Carb Lovers
Ask almost anyone what it takes to drop a few pounds, and cutting carbs will probably make a cameo in the conversation. But going low-carb doesn't just mean nixing the refined carbs (pasta and white bread) that give this important macronutrient a bad name; it can also severely limits many of the healthiest sources of carbs, like fruits, many veggies, and grains, to name a few. And that's a bummer since these can keep you satiated on fewer calories and keep your metabolism running smoothly.
When you're seeking weight control and overall weight management, diets that have a healthy balance of carbs, protein, and fats—and that emphasize the healthiest food choices—are where it's at, says Susan Bowerman, R.D., director of worldwide nutrition education and training for Herbalife. (As a general rule, you should aim to get roughly 40 to 50 percent of your calories from carbs—including veggies—20 to 30 percent from protein, and 30 percent or less from healthy fats.)
If you’re wondering how to get started, following one these four diets can help you practice (and sustain) healthy eating habits without making carbs the enemy.
1. The Mediterranean Diet
Unlike many other eating plans, the Mediterranean diet isn't low in carbs or fat, says Edwina Clark, R.D., head of nutrition and wellness for Yummly. It emphasizes plant-based foods and is rich in fresh fruits and veggies, fish and poultry, olive oil, nuts, whole grains, herbs, and spices. Red wine, cheese, yogurt, and eggs are also part of the eating plan—in moderation—while meats and sweets are only consumed occasionally. Because no foods or food groups are banned, the Mediterranean diet is easier to sustain over the long-term when compared to more restrictive eating plans, says Clark. Best of all, you don't have to miss out on the benefits of eating fiber-rich carbs, including satiety and cholesterol control.
See some of the craziest things people have done to lose weight over the years:
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2. The DASH Diet
The DASH diet was developed to help prevent and lower high blood pressure, says Liz Blom, R.D., a Minnesota-based nutrition and wellness coach. That’s because this plan prioritizes nutrients like potassium, calcium, protein, and fiber, which are crucial to fending off or fighting hypertension. But it also happens to be clutch for weight loss, she says. The diet emphasizes the foods you've always been encouraged to nosh on (fruits, veggies, whole grains, lean protein, and low-fat dairy), while limiting unhealthy eats (added sugar, red meat, and high-sodium foods).(Speed up your progress towards your weight-loss goals with .)
RELATED:5 Smart Ways To Cut Carbs Without Feeling Miserable
3. The Flexitarian Diet
The theory behind the Flexitarian (flexible vegetarian) diet is that you don't have to eliminate meat entirely to reap the health benefits associated with vegetarianism—you can be a vegetarian most of the time but still enjoy a burger or steak when the craving strikes. "Becoming a Flexitarian adds food groups to your diet versus taking them away," says Blom. That includes meat alternatives (tofu, beans, lentils, peas, eggs, nuts, and seeds). Other foods to fill up on with this diet include fruits and veggies, whole grains, and dairy. "Vegetarians tend to eat fewer calories, weigh less, and have a lower BMI than their meat-eating peers," says Blom. "If you emphasize the plant-based component of this diet by eating lots of fruits, veggies, and whole grains, you'll likely feel full on fewer calories than you're accustomed to and are bound to shed pounds."
RELATED:How You Can Load Up on Carbs and Still Drop Pounds
It’s also worth noting that you don’t have to follow a diet to lose weight. Instead, focus on filling half of your plate with veggies, upping your protein intake, and reducing your refined carb quota significantly.
Video: Top 3 Benefits Of The Carb Lover’s Diet (Part 2)
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