Long seen as the enemy of weight loss, carbs often get a bad rap. But choosing the right kind could be your secret weapon for shedding pounds.
Health coach Malia Frey, who's spent more than two decades in the fitness world, revealed how complex carbs found in wholesome plant foods can support your weight loss journey.
She explained that complex carbohydrates work by keeping blood sugar levels nice and steady after meals.
This is because, unlike simple sugars, carbohydrates from whole grains, beans and vegetables break down slowly in your body.
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Complex carbohydrates break down slowly in the body
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This gradual process means you won't experience those dreaded energy crashes that often lead to reaching for unhealthy snacks between meals.
Another highly beneficial component of nutrient-packed carbs is that they help you feel satisfied for hours after eating.
Malia explained that this lasting fullness makes it much easier to stick to your daily calorie goals when you're trying to lose weight.
"Complex carbohydrates are chock full of vitamins and minerals that boost overall health and wellness, so you feel your best while trying to reach your weight loss goals," she says.
Fibre is one of the key factors that make plant-based foods so healthy, as their slow breakdown in the system means you're less likely to find yourself craving sweet treats an hour after lunch.
But when it comes to targeting belly fat, Malia pointed out that no specific foods can magically melt fat from just one area.
However, she recommended loading up on low-calorie, fibre-packed carbs to help trim your waistline and beyond.
The best choices include leafy green vegetables, vibrant veggies like peppers, carrots and courgettes, plus beans and peas, which all work well for overall fat loss.
The catch is that if you're not used to eating lots of fibre, you might notice some temporary bloating around your middle at first.
This shouldn't cause too much concern, however, as Malia reassures that once your body adjusts, the puffiness disappears and you'll reap all the health benefits.
The foods you'll want to avoid are those packed with simple sugars, particularly fizzy drinks, fruit juices and sweets, with Malia warning that these treats pile on the calories whilst offering virtually nothing in terms of nutrition.
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The nutritionist recommended loading up on low-calorie and fibre-packed carbs
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White bread and white pasta made from refined grains are equally problematic.
"These foods contribute calories but do very little else to enhance your health," she explained.
The trouble with processed grains is that they've had all the good stuff stripped away, including the crucial fibre that helps keep hunger at bay.
Without it, you're likely to feel peckish again soon after eating, making it harder to stick to your weight loss plan.
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