Low-Fat High-Carb Diet

By: Chris Chenoweth

What is a low-fat high-carb diet? It is a healthy eating plan that is low in fat and rich in complex carbohydrates (the GOOD carbs).

WHY LOW-FAT?

*Fat is bad for your heart and other serious diseases, like cancer.

*Fat contains more than twice the calories of other foods.

*Fat is 7 times more easily converted to body fat than carbohydrates.

*Fat helps to destroy your taste for healthy food.

Yes, we all need some fat (no more than about 25-30 percent of calories) but NONE of us need the amount or type we commonly eat.

WHY RICH IN COMPLEX-CARBOHYDRATES?

*Complex carbohydrates are less fattening, very healthy and less easily converted to body fat.

*Complex carbohydrates are a great source of energy.

*Our brain thrives on complex carbohydrates.

BASIC TYPES OF CARBOHYDRATES:

1. Simple Carbohydrates - also called sugars (These should be eaten only in small quantities.) These are made up of simple molecules that are quickly and easily digested into the bloodstream. The sudden surge of energy they produce can be very upsetting for our system.

Foods high in simple carbohydrates: Table-sugar, syrups, preserves, jellies and jams, ordinary sodas, soft drinks, sweets, candies, and cakes.

Food ingredients high in simple carbohydrates: Dextrose, fructose, glucose, lactose, maltose, sucrose, fruit juice concentrate, molasses, glucose syrup, honey.

2. Complex carbohydrates - These are made up of complex molecules, so it takes longer for our body to absorb and digest them. Result? We stay full for longer and our system is not upset.

Foods high in complex carbohydrates: All whole grain foods including whole wheat bread, whole-wheat pasta, brown rice, oats, and most vegetables and fruits. Raw vegetables and fruits have the highest fiber content.

3. Very complex carbohydrates - also known as fiber (beans & legumes) This type of carbohydrate is SO complex that we cannot digest it at all.

Nevertheless, it provides bulk that keeps us feeling full and it has significant health benefits. It helps lower cholesterol, reduces the risk of diabetes and helps combat certain cancers.

Complex carbohydrates are essential ingredients in any healthy weight loss diet. This is why low-carb diets are so UNHEALTHY.

DIETARY GUIDELINES:

*Eat less fat - especially animal fat. Switch to lower fat options like: low fat dairy food, low-fat cheese, and fat-free dressings. Switch to fish, turkey and chicken instead of beef, lamb, and pork. Use less fat when cooking and add less fat (mayo, butter) to your plate.

*Eat more complex carbohydrates. Sweet potatoes, whole grain or whole wheat bread, oats, whole grain cereals, brown rice, whole grain pasta. Check food labels. Make sure the ingredients list whole grains or whole wheat.

*Eat less sugar and sugary foods. Table sugar, soft drinks, cookies, candy. Switch to lower-sugar options; drink lots of water and fruit juices rather than sodas.

*Eat more fruits, vegetables and lots of salad. Make these foods a major part of your diet.

*Eat more fiber. Eat more beans and legumes for extra fiber.

WHY THIS DIET IS GOOD:

*It is easy to follow.

*It is very filling.

*It is very healthy.

*It is good for slow, steady weight loss.

*It is used by successful dieters.

In summary, junk the fad diets. Look for a good lower-fat well-balanced eating plan.