Top 4 Carbs for Fat Loss

Carbs have a bad reputation in the fitness industry. It is believed that to lose weight or fat, you have to eat less carbs, or eating too many carbs will make you gain weight. I meet people everyday who say they are on a "low carb" diet, yet are still struggling with their weight. NOT ALL CARBS ARE BAD. You can actually utilize carbs to LOSE weight and fat.

However, it does depend on a few things. If you are currently on a low carb diet, and you decide to start eating all the carbs, you will gain weight fast. Which is why there is a process called "reverse dieting". **I will go into what that is on another post!** Additionally, the amount of carbs you eat, when you eat then, and which ones you are eating are all factors in this process. But for now, here are my top 4 go to carbs for fat loss! Start by slowly adding at least one of these into your daily diet, and you will see a difference!

1. Oatmeal

Oats are one the the healthiest grains on earth. I eat oatmeal every. single. day. The health benefits of oats are through the roof, but I will list a few below:

- They are a good source of carbs and fiber.

- They contain more protein than most grains.

- They are loaded with important vitamins, minerals, and antioxidants.

- They help lower blood pressure, cholesterol, and blood sugar.

- They help you feel fuller longer, which may lead to weight loss.

Quick tip: Swap out your daily morning breakfast cereal with a bowl of oatmeal. You won't regret it!

2. Sweet Potato

Sweet potatoes are highly nutritious, easy to find, very versatile, and affordable.

- Just like oats, they're high in fiber, which helps you feel fuller longer.

-They're full of vitamins A and C, as well as several different important minerals that support normal brain, immune, heart, and nerve function.

- They're a low-GI (glycemic index) food, which means they don't spike blood sugar.

- They reduce inflammation.

- They protect against certain types of cancer.

Quick tip: Poke the sweet potatoes a few times with a fork, and bake at 425 for 45-50 minutes. They come out perfectly!

3. Quinoa

Quinoa is technically a seed, and is considered a super food. Below are some of it's health benefits:

- It is one of the only foods that contain all nine essential amino acids (which cannot be produced by the body, so they must come from foods).

- It is high in fiber and protein. It has more protein than any grain, about 8 grams of protein per cup. Fiber and protein are crucial for fat loss.

- It has a low-GI index.

- It reduces blood sugar, insulin, and triglyceride levels.

Quick tip: Toss cooked quinoa with some lime juice, olive oil, cilantro, and sun dried tomatoes for the perfect side dish.

4. Rice

Rice, either white or brown, is another carb I eat regularly. They have very similar macronutrient contents (i.e. the amount of carbs, fat, and protein are about the same). The only difference is that white rice is slightly easier to digest in the body.

- It provides fast, instant energy, while being fat, cholesterol, and sodium free.

- Brown rice is rich in insoluble fiber and protects the body from certain kinds of cancer.

- It is affordable and versatile!

Quick tip: Make a huge batch of rice, keep it in your fridge for up to a week! Add to meals as needed.

I eat at least one (or all) of these carbs every day! Don't fear carbs! Eat them, enjoy them, and watch the weight fall off!