Weight Reduction Following a Carb-Rich Diet

Carb-Rich Diet

Many experts have told us through the years that weight reduction cannot happen if you are following a low-carbohydrate diet, but this article is going to explain why a Carb-Rich diet works. Some scientist have stated we are hardwired to crave carbohydrates. However, this type of diet is becoming more popular as people are beginning to understand the difference between the types of starches we eat. I have recently readThe Carb Lovers Diet by Ellen Kune and Francis Largeman-Roth, which provides a wealth of information on the carb diet along with several excellent recipes.

Carb-Rich Diet Pyramid

Source

Weight Loss Comparison

A group of Australian researchers in 2009, published results of a study in the Archives of Internal Medicine, which followed 106 dieters for one year. One half of the dieters ate a carb–rich diet, and the others ate a low–carb diet.

Here is the breakdown of the two diets.

Low-fat diet: carbohydrate calories 46%, protein calories 24% and calories from fat was 30% with less than 8% from saturated fat.

Low–carb diet: carbohydrate calories 4%, protein calories 35% and calories from fat 61%.

Both groups were allowed to have the same amount of calories and they met regularly with a dietitian. They completed mood surveys several times during the year-long study.

The carb–eaters felt happier, calmer and more focused than the carb–deprived group who reported feeling stressed out. The weight loss was the same, about 30 pounds, but the mood changes were distinctly different. Researchers expected both groups to have an up bounce in their moods due to the weight loss, however, the mood faded for the low-carb group.

Carbohydrates boost mood–regulating, stress–reducing chemicals in the brain, and high-protein plus fatty foods may deprive them, according to Grant Brinkworth, PhD, the lead researcher of the study. In another study at the University of Toronto had dieters who restricted carbohydrates for just three days reporting feeling more depressed than before the restriction.

Moroccan Chicken Pita

source Flickr
source Flickr

Moroccan Chicken Pita

Ingredients:

  • 4 tablespoons plain low-fat Greek yogurt
  • 1/2 teaspoon honey
  • 1/8 teaspoons salt
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon ground cinnamon
  • 1/3 cup (3 ounces) grilled or baked chicken, chopped
  • 1/2 cup shredded carrots
  • 2 tablespoons chopped dates
  • 1 whole grain pita, halved
  • 1/2 cup spinach

Directions:

  • Combine first five ingredients in a small bowl, stirring well with a whisk.
  • Combine chicken, cared, and dates in a bowl. Add dressing; toss gently to coat.
  • Fill pita halves with chicken mixture and spinach.

Serving size: 2 stuffed pita halves (1 half 420 calories)

Choosing the Right Carbohydrates

Stress produces high levels of hormones, such as cortisol, which will boost your appetite and can even lead to binging. In yet a third study in 2009, in Israel, researchers studied 322 dieters finding only 78% of those on low-carbohydrate plans sticking with their diets for the long-term, (which was up to two years). Nearly 90% of those who ate a more balanced carbohydrate diet were still going strong after the two years.

When you look at these studies and others you conclude that it's very hard to consistently follow a diet that is either very low in carbohydrates or very high in carbohydrates, as neither one is healthy.

Another problem with a low carbohydrate diet is constipation, which causes your belly to bloat according to the National Institute of Digestive Diseases. Carbohydrate deprivation can lead directly to carbohydrate binging because eventually you will start craving carbohydrates, and this is not in your imagination.

Losing Weight

source mynutritiondegree
source mynutritiondegree

Unripe Bananas

source healthfood
source healthfood

Digestion of Starches and Resistant Starches

Choosing the right type of carbohydrates and eating in moderation will help you to lose weight. Most fibers and starches are digested and absorbed into your body through the small intestine. Resistant starches go all the way through the small intestine without being digested at all. For instance, the starch in potatoes, cereals, and baked goods digests very rapidly and are richer in calories. Starchy foods such as beans, barley or long grain brown rice are digested more slowly and cause a much slower and lower blood sugar rise.

Starches that are difficult for the digestive process often have a fibrous shell, such as grains and legumes. Then, there are some foods, such as unripe bananas, raw potatoes, and plantains that are resistant starches. Small amounts of resistant starch, about 5% of the total, are produced with some starchy cooked foods, such as potatoes and rice when they are allowed to cool before eating. Most starchy foods contain some resistant starch.

Resistant starches are used for fuel by the bacteria in your colon, and this process is called fermentation, which produces a certain type of fat called short-chain fatty acids (SCFA). These fatty acids produce most of the calories from resistant starch and many of the benefits. As researchers study these resistant starches they are finding many more benefits. It is especially associated with one type of SCFA, called butyrate, which is protective of cells and causes less genetic damage, which helps prevent cancer. SCFA also assists with mineral absorption, particularly calcium and magnesium.

In addition to weight control, resistant starch is thought to provide other health benefits, including:

  • improved diabetes management
  • improved bowel health
  • reduced blood cholesterol levels
  • reduced blood triglyceride levels
  • increased satiety (fullness) from food

They also suppress bad bacteria and their toxic products and promote good bacteria. When resistant starches are eaten in a meal there is less fat storage after that meal.

Delicious Resistant Starch Dish

Source

Resistant Starches

The best source of resistant starch is beans. Other good sources are whole grains (oats, rye, wheat, barley, semolina, corn, linseed, and sesame), pearl barley, bulgar wheat and long grain brown rice. One of the best sources of resistant starch is called Hi-Maize, which comes from a special breed of corn. It is used as a food additive in breads, pasta and cereals and it does not alter color, taste, or texture of the food. You can also purchase this at health food stores and use it to replace flour.

Other sources include seeds and nuts, beans such as lentils and baked beans are a great source of resistant starch and unripe fruit, particularly bananas. Also cooking and cooling carbohydrate foods can increase their resistance starch content, such as: rice was sushi, called pasta salad and potato salad.

Resistant Starch

The Carb-lover's Diet

In Conclusion

The low-fat and higher carb diet sounds to me like an excellent way to lose weight. The main thing to keep in mind is choosing the right types of carbohydrates to eat with emphasis on resistant starch foods. Not only is this diet healthy; it is filling and it should make it a little bit easier to stay away from junk food. I certainly think it's a better choice than high-protein diets, which can put your body into ketosis. Although you will lose weight on a high-protein diet the possible side effects may not be worth the risk, and I don't like the idea of the mood change.

I hope this hub has been helpful for those of you who are considering trying a new type of diet.

The copyright to this article is owned by Pamela Oglesby. Permission to republish this article in print or online must be granted by the author in writing. (You can, however, freely use the opening introduction and photo with a link to the article here on HubPages to read the remainder of the article.)

More by this Author


Comments 27 comments

gourmetgal profile image

gourmetgal 5 years ago

This is a great explanation of how carbs work. I'm happy to see you extolling the virtue of beans. If anyone wants more information on this wonderfood, go to my site for some excellent recipes and how to make gas-free beans.

Those who follow a diet rich in complex carbohydrates do lose weight, and further, they are less likely to have cardio-vascular problems, diabetes and some forms of cancer.

I really enjoyed reading this. Gourmetgal


Pamela99 profile image

Pamela99 5 years ago from United States Author

gourmetgal, I'm glad you enjoyed the hub and I appreciate your comments.


Eiddwen profile image

Eiddwen 5 years ago from Wales

This is handy as I am trying not very successfully to lose a few pounds.

Thank you for s great hub and I will let you know how I get on.Up/useful for this one.

Take care

Eiddwen.


HealthyHanna profile image

HealthyHanna 5 years ago from Utah

My kind of diet! I have found through my own dieting efforts, that I do better on a high carbo diet (with the right kinds of carbohydrates), but my husband doesn't. He is a meat eater and does well on high protein (even high fat low carb), but I need the carbohydrates. I am glad to see this in print. This is a great article and I will be blogging about it.


Cardisa profile image

Cardisa 5 years ago from Jamaica

Wow Pamela, you have rally done your research well. Thanks for such great info. Thumbs up!


anglnwu profile image

anglnwu 5 years ago

I've always been a carb lover, so this hub makes me feel so incredibly smart and healthy. Resistant starch can do wonders for weight-watchers. Love your moroccan chicken pita--got to give it a try. Awesome.


drbj profile image

drbj 5 years ago from south Florida

Thank you, Pamela, for the Moroccan Chicken Pita recipe. It looks delicious. I plan to try it. One question - must the chicken be of Moroccan ancestry or will any ole chicken do? Just wonderin'.


electricsky profile image

electricsky 5 years ago from North Georgia

I enjoyed your article. Thanks for sharing.


KoffeeKlatch Gals profile image

KoffeeKlatch Gals 5 years ago from Sunny Florida

Pamela, wonderful well written article. Great job. This looks like a diet I could follow.


always exploring profile image

always exploring 5 years ago from Southern Illinois

I want to try the chichen pita recipe and i, like drbj ask the same question, will just a reg. chicken do? This is a great hub. My Son and his wife are on this type of diet and both are doing well. I guess i'm lucky, i like the foods that are healthy, esp. beans and whole grain cereal. Thank you.


Pamela99 profile image

Pamela99 5 years ago from United States Author

Sorry I have been late to respond to comments but I am in Atlanta for a couple of days and I appreciate all these great comments.

Eiddwen, I wish you success with your weight loss. Thanks for the comment.

Hanna, I'm glad this article will help you with what you already know works for you. I appreciate your comments.

Cardisa, I'm glad you like the hub and I appreciate your comments.

Anginwu, It is nice to have what you already like work to keep your weight right where you want it. Thanks for your comments.

drbj. I'm sure Moroccan ancestry of the chicken would enhance the taste, but it will work just fine with plain old chicken. Thanks for the comment.

electricsky, Thank you so much for your comments.

KKGals, Thats' what I thought when I read the book. Thanks for your comments.

always exploring, It is nice to know your family is successful on this diet as that is some incentive for everyone. I appreciate you comments. Enjoy you Pita.


marshacanada profile image

marshacanada 5 years ago from Vancouver BC

Thanks for this great hub. It helps me understand how my 92 year old mom is doing so well on her vegan diet. I loved the chicken recipe.


Pamela99 profile image

Pamela99 5 years ago from United States Author

marshacanada, I'm glad your mother is doing well and I appreciate your comments.


vocalcoach profile image

vocalcoach 5 years ago from Nashville Tn.

Thank you Pamela for this wonderful hub and information on carbs. I am a bean lover - all types of legumes. Since I don't eat meat, could you suggest something else for the moroccan pita? I have always loved bananas, unrippened. Now I have learned from you, the benefit of eating them this way. Rated up and awesome. :) vocalcoach


Pamela99 profile image

Pamela99 5 years ago from United States Author

vocalcoach, It sounds like you are very close to following this diet already. The book has numerous recipes with great pictures and I'm sure some will fit into the vegetarian diet. Do you eat fish because tuna and salmon are listed in the book for their omega 3 properties. Thanks so much for your comments.


Tamila Roberts profile image

Tamila Roberts 5 years ago from Canada

Thanks for the great Hub on nutrition! My admiration is the reward I give to you for sharing the nice and so far educating content to us on this important matter. I have to admit your hub is excellent.


Pamela99 profile image

Pamela99 5 years ago from United States Author

Tamila, I'm glad you liked this hub and I certainly appreciate your very kind comments.


Hello, hello, profile image

Hello, hello, 5 years ago from London, UK

Your advice makes sense and I could drop a 'few' pounds


Pamela99 profile image

Pamela99 5 years ago from United States Author

Hello, Good luck if you try this diet method. I appreciate your comments.


acaetnna profile image

acaetnna 5 years ago from Guildford

What a great hub. I shall definitely be bookmarking this - thank you Pamela.


Pamela99 profile image

Pamela99 5 years ago from United States Author

acaetnna, Thank you so much for your comments.


Lita C. Malicdem profile image

Lita C. Malicdem 5 years ago from Philippines

Resistant starch, this is an awesome information for a dieter like me! Now I know why my doctor suggests those food, for my weight loss and blood glucose control. Voted up and bookmarked this one, Pam! Thank you!


Pamela99 profile image

Pamela99 5 years ago from United States Author

Lita, I'm glad this hub was helpful to you. Thank you for your comments.


Support Med. profile image

Support Med. 5 years ago from Michigan

Great hub! Wow, now I will enjoy eating my pasta salads lots more, LOL (cooked and cooled) And I have potato salad in the fridge right now, go figure!! Very helpful and I will be looking into the 'Hi-Maize' which can replace flour. V/R


Pamela99 profile image

Pamela99 5 years ago from United States Author

Support Med, I'm glad to see this hub was helpful to you and I appreciate your comments.


Kenneth Berg 4 years ago

Thanks for the guidelines shared on your own blog. One more thing I would like to express is that fat reduction is not about going on a dietary fad and trying to get rid of as much weight as you can in a set period of time. The most effective way to lose weight naturally is by having it bit by bit and right after some basic points which can allow you to make the most from an attempt to slim down. You may understand and already be following many of these tips, however reinforcing information never damages.

take a visit :

http://bestfatburnerreviews.blogspot.com/2009/12/f...

search tags

Best Diet Pill On The Market,Best Loss Product Weight,Best Loss Product Weight


Pamela99 profile image

Pamela99 4 years ago from United States Author

Kenneth Berg, Thank you for your comments.

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    Click to Rate This Article
    working