Don't ditch carbs to lose weight
Are you thinking about cutting carbs in an attempt to lose weight? I explain why you should reconsider and the impact on gut health, in Women's Health magazine online.
"Carbs. They energise your workouts and keep your brain functioning A-Okay (and therefore all your other bodily functions), yet, for some reason earned a reputation as every weight-loss goers’ ultimate enemy. But take a closer look – and speak to nutritional experts – and you’ll quickly realise that omitting this vital food group from your diet is a) not sustainable b) not healthy and c) has a list of nutritional negatives.So why does the hype continue? We spoke to the weight-loss pros to get the all-you-need-to-know."
In this feature by Women's Health magazine on the slow carb diet, I explain why it's easy to feel confused about carbs, the risks in cutting them out and a better way to lose weight. Can't wait? Just scroll down.
1. Not all carbs are the enemy
Registered nutritionist Kym Lang of pip nutrition says: “It’s easy to feel confused about carbs. While it’s fine to ditch white refined carbs, which convert to sugar quickly in the body, cutting all carbs – from wholegrains and pulses to fruit and veg – means you’ll be losing your main source of energy, not to mention essential vitamins and fibre. The evidence is very clear that fibre (especially in wholegrains) can reduce your risk of heart disease, bowel cancer and type 2 diabetes.”
A side note for my IBS clients: you can still eat some wholegrains a few times a week, like brown rice or quinoa, just ask me for personalised advice. And get extra fibre from veg, just peel and cook it if you have a sensitive gut.
2. Fuel your workouts with wholegrains
“Our muscles are literally fuelled by carbohydrates,” says Lang. “But their storage capacity is limited, so it’s important to eat slow-release carbs such as oats, brown rice or quinoa at every meal – and particularly before and after exercise, so you don’t flag halfway through a run or feel exhausted after it. Try having Bircher for breakfast, a chicken salad on a multigrain for lunch and a quinoa salad with salmon after an exercise class.”
3. The best way to lose weight?
Lang: “A balanced diet with smaller portions and high-fibre foods to keep you full is a healthier approach to weight loss and one I recommend all the time to my clients. Be creative – try courgetti instead of spaghetti, or blitz cauliflower florets in the blender to make cauli rice. You don’t have to rely on bread or pasta for your carb sources.”
Want to read more of my interviews with Women's Health? Just click here for all my 2018 articles
Your digestive health coach,
Kym at pip nutrition
24 February 2018