It’s often hard to know for sure if carbs, proteins and fats are good or bad when you want to lose weight. So many diet plans describe themselves as low-fat, high-protein or low-carb diets, and say they’re the best way to lose weight. But which is true?
The fact is, to lose weight you need all three – carbs, protein and fats. As well as being needed by the body, each of these food groups actually works to make weight loss more effective. And more effective than fad diets that focus on just one.
The key is to consume good carbs, good protein and good fats.
Good Fats
In order to lose excess fat, you actually need to eat fat – it just needs to be the right kind of fat. Good fats deliver several benefits that will help you lose weight.
Foods that contain good fats give you energy and keep you feeling fuller for longer – a great help in staving off hunger pangs and snack attacks. They also promote the hormones required to maintain and build muscle. This is important for weight loss. Muscles burn about three times more calories than fat. So, whether your weight loss plan includes moderate exercise or an actual muscle-building plan, eating good fats is going to help your muscles work their best, burning up lots of calories. Good fats are also heart healthy – your heart needs them. They make great snack foods too – a healthy snack when you really need a treat.
Foods that contain good fats include egg yolks, avocado, raw nuts such as almonds, olive oil, and lean meats (preferably grass fed meats).
Good Carbs
Nutrition and health experts agree: extreme carb-cutting diets are not the best way to go. Severely restricting carbohydrates is unhealthy and for some, dangerous. It’s also unnecessary. The answer to the carbs issue – good or bad? – is that some are bad in terms of weight loss, but others are good.
Good carbs ensure healthy blood sugar sugar levels and plenty of energy. Having lots of energy will really help you to lose weight. In contrast, low-carb diets often leave people feeling drained and running at less than full speed – and they give up. After all, most of us have got busy lives to lead.
So which are the good carbs and which are bad?
The easy rule of thumb to ensure you eat good carbs and lose weight too is, watch your grain consumption. Carbs that come from grains found in breads and pastas, for example, and refined sugar, convert easily into fat. They don’t need to be eliminated altogether, just kept at a minimum.
Good carbs are found primarily in fruits and veggies, which of course are not only good for you but low in calories and filling too. A great ally when you want to lose weight.
Good Proteins
Protein is essential to a healthy diet, and should be included in weight loss diets too. Any weight loss plan will be much more effective if protein consumption is at the proper level. Ideally, include one protein source in each meal.
For general health, protein helps keep blood sugar levels constant, avoiding dangerous highs and lows. When you want to lose weight protein keeps metabolic rates high. Foods containing protein also help you feel full for longer. Like good fats, protein also promotes healthy lean muscle which burns more calories.
Good protein sources include lean meats and raw dairy to nuts and legumes such as peas, beans, lentils, lupins, and peanuts. As you can see, they match up pretty well with foods containing good fats.
