FitSugar

Naomi Campbell Feels Carbs Are a Treat

Jenny Sugar — Tue, 07 Feb 2012 12:07:03 PST

With the birth of the Atkins diet, carbs immediately got a bad reputation. It seems like everyone I know has gone on a carb-free diet at least once in their lives to lose weight, and even Naomi Campbell is no stranger to forgoing carbs. In the March issue of Harper's Bazaar, the 41-year-old model admits that she's blessed with a high metabolism, but she also exercises and watches her diet. Naomi works hard to maintain her famous model figure and says, "For me, carbs are a treat now."

I can see ditching refined carbs - foods made with white flour, like bagels, cookies, cakes, and pasta - since they have very little nutritional value. But whole grain bread and cereals, whole wheat pasta, and whole grains like quinoa and barley are super nutritious. These complex carbs contain protein to sustain energy levels and filling fiber to curb hunger, both of which can help you lose weight. However, there is definitely some validity to cutting carbs and losing weight. A recent study showed that cutting carbs twice a week was more effective than eating a low-calorie diet, so I can see why some women may choose to limit their carb intake in the name of weight loss. How do you feel about carbs?

Source: Karim Sadli for Harper’s Bazaar

Cut Carbs Twice a Week and Still Drop Pounds, Study Says

Jenny Sugar — Thu, 08 Dec 2011 11:12:37 PST

Don't have time or the willpower to diet all week long? Two days might just do the trick, according to British researchers. The dietitians found that women who cut carbs for two days and ate normally, yet sensibly, the rest of the week lost more weight than women sticking to a Mediterranean-style diet of 1,500 calories a day. After four weeks, the women who gave up carbs twice a week lost an average of nine pounds, while the group on the low-calorie diet only lost five.

The head of the study, research dietitian Michelle Harvie, says this is something you can try at home:

"You just need to dramatically cut back carbohydrates two days a week and try to eat sensibly the rest of the time . . . you can eat protein and healthy fats on the two low carb days, but skip bread, pasta, root vegetables like potatoes, carrots, and parsnips to get to the 50 gram limit. The diet allows for one piece of fruit on the low carb days."

I like the flexibility of this plan, and the fact that you reduce your carb intake but don't cut it out entirely - definitely healthier and more sustainable than a completely carb-free diet. Is this something you would try to encourage weight loss?

No Bread Needed: 10 Low-Carb Snack Ideas

Michele Foley — Fri, 24 Jun 2011 10:20:44 PDT

I love carbs - love them! And while I'll never ban bread and pasta from my diet, thanks to my trainer, I am trying to be more aware of my carb intake. Easy, right? Not so much for me. As I found out pretty quickly, a good part of my meals consist of brown rice and bread, lots of bread. And while it's been easy to get more protein and fat into my meals, cutting down on carbs has proved to be difficult. To balance my meals out and shed a few pounds in the process, I've been striving for low-carb snacks through the day. Check out what I've been eating!

New Excuse For Eating Carbs (They May Help You Lose Weight)

Self — Wed, 09 Feb 2011 04:00:16 PST

We are pumped to share one of our fave stories from Self here on FitSugar!

Well, this news will make Dr. Atkins roll over in his grave.

Scientists and diet gurus are claiming that carbs can actually help you lose weight. The key, they say, is to focus on "resistant starch carbs" (RSCs) - which have tightly packed sugar molecules that aren't as easily broken down by enzymes in your mouth and intestines. RSCs are found in foods including; sweet potatoes, whole grain pasta, beans, lentils, artichokes, and quinoa.

According to research by the University of Colorado Health Sciences Center for Human Nutrition, RSCs help people eat less, burn more calories, and feel more energized and less stressed. Even the World Health Organization (WHO) has given them a thumbs up.

To find out if this is a truly legitimate weight-loss strategy, and how we can smartly incorporate RSCs into our diet, we spoke to Marjorie Nolan, RD, spokeswoman for the American Dietetic Association.

"Replacing more refined starches such as breads, cereals and white pastas with resistant starch carbs in the diet on a daily basis can help you lose weight in a number of ways," says Nolan. "First, RSCs tend to be less caloric for the volume as compared to other forms of starch. Second, RSC foods are higher in fiber, thus promoting satiety for a longer period of time after eating - this is because [fiber] slows digestion. Third, vitamins and minerals in these types of starches help to increase overall nutrient variety and therefore can help to promote the hormonal regulation for the brain's hunger/fullness signals."

To get yourself eating more RSCs:

Stock your pantry and fridge with beans, lentils, sweet potatoes,100 percent whole grain pasta, barley, and artichokes and avoid buying white bread, cereal, and pastas. If they're right there in front of your face, you're more likely to work them into a meal.
Resolve to work in one RSC into at least two meals a day.
Keep a food diary with a plan for working one new RSC or recipe with an RSC food into your diet each week. "Any smart weight-loss plan requires pre-planning," says Nolan. For inspiration, check out this recipe for Artichokes with Quinoa (an RSC double whammy!)

"For the average adult, about two servings of starch per meal is recommended for weight loss," says Nolan. "To maximize your weight loss, aim for resistant starch carbs at least two out of three meals per day."

Have you ever heard of RSCs? Any great recipe suggestions?

The Carb Cravings of Winter

FitSugar — Thu, 23 Dec 2010 03:15:45 PST

If you crave carbs during the short days of Winter, you are not alone. There seem to be a couple of physiological factors involved. Since there is less sunlight, due to shorter days, our bodies make less vitamin D (aka the sunshine vitamin). This vitamin helps keep your mood nice and sunny since it naturally boosts serotonin levels. Serotonin is the feel-good brain chemical that modulates mood, emotion, and sleep. Carbs provide a serotonin rush, so eating all that bread and pasta is a means of self-medicating with food sources. The good news is exercise also creates serotonin, so don't skimp out on your workouts. You need them during these long nights of Winter to keep your spirits up. Plus, research shows that moderate to hard workouts also boost your body temperature for hours after exercise. Save some calories and dough on your heating bill and get your sweat on!

Flickr User Michell Zappa

Atkins Diet: A-OK?

Michele Foley — Mon, 29 Nov 2010 03:47:00 PST

In 2004, Atkins was the diet: low carb! high protein! The problem was that people were filling up on fatty burgers, bacon, and steaks, and it wasn't long before the diet lost some credibility. Years later, a new study says that a low-carb diet may be the best way to maintain weight loss.

The study followed 773 adults who had previously lost at least eight percent of their body weight on a low-calorie diet. After losing the weight, each adult was assigned to a different type of weight maintenance diet that contained different amounts of fat, protein, or carbs (both high and low glycemic). Of the 548 people who completed the full 26 weeks, those who ate a diet low in protein and high in refined carbs gained a significant amount of weight, while people following diets that were high in protein and low in carbs kept the most amount of weight off. Individuals in the success group noted having more energy and were less hungry most of the time.

While we are not taking the results of this study as a throwback to the Atkins, it is confirmation of something that we've believed for awhile now: cut back on refined grains! Refined grains have been shown to be addictive and spike blood sugar in the body, which means that bit of energy you feel will not sustain itself and you'll get hungrier sooner. Start ridding your shelves of white bread, pasta, and sugar, and replace it whole hearty grains, instead.

You Asked: How to Fuel My Running?

FitSugar — Tue, 07 Sep 2010 10:00:10 PDT

Hi Fit,
I am training for a half marathon and I'm up to three miles a run. However, I've never been a runner before and suddenly I've been getting incredibly hungry. So far I've gone down a size since I started training! I've been wondering if I should increase my food intake, but I'm not sure by how much and which type of foods (protein, carbs, etc). Any suggestions?
- Running on Empty

Fueling your body well is an essential part of training for any endurance event. When it comes to running, carbs are king. Carbohydrates turn most readily into the glycogen, aka muscle fuel. But just eating pasta won't cut it, a well-balanced diet it key. To learn why just

read more. In a recent article, the IDEA Health and Fitness Journal recommended the following breakdown of macronutrients for an endurance runner's diet:

Carbs: Since carbs are the ultimate source of fuel they should make up 45-65 percent of your daily caloric intake. Carbs should come from whole grain sources (they're higher in important vitamins and minerals), fruits, veggies, and even dairy offers carbs. High fiber snacks are best avoided as pre-run snacks since they can be difficult to digest while you're in motion.
Fats: As long as you're avoiding saturated kind, fats are a healthy source of muscle fuel for the endurance athlete. This macronutrient can be oxidized for muscle fuel during a long workout longer than 90 minutes. Your diet should consist of 25-35 percent of fat derived mostly from plant-based sources. Think walnuts and avocados instead of bacon.
Protein: Long associated as the food of muscle heads, protein is important when you're logging miles too. Adequate protein helps reduce the breakdown of muscle and helps rebuild the fibers. Since protein doesn't play a huge role as a fuel when running, the daily recommendation is only 10-35 percent. This may sound low, but it is rare that Westerners suffer from lack of protein in their diets. Protein does seem to keep hunger at bay, so you can use lean proteins to help keep you feeling full.

As you build your mileage you will want to increase the amount of carbs you add to your daily diet. And don't discount adequate hydration. Keeping your water tank full, even the day before a run, will help your run, and rehydrating after will help you recover too. Remember, sometimes the body confuses the signs of dehydration for hunger. If you're running to lose weight, be careful not to over do it when refueling. Running can increase the appetite, but you want to stick to the old equation that calories in should not exceed the calories you have burned. When training for an event and watching your waistline, every calorie that you eat is important and you want to make sure you're making healthy choices. Lean proteins, healthy fats, and complex carbs are your best bet. If you can, make an appointment with a dietician that specializes in sports nutrition. He or she will be able to tailor a plan to suit your individual needs. Into running? Join the RunningSugar community group. We'd love to hear your advice on nutrition.

Carbs and Proteins: What Do You Know?

FitSugar — Wed, 01 Sep 2010 07:00:50 PDT

In the diet world, carbohydrate is often considered a dirty word. Protein, on the other hand, is the Cinderella of the ball. To me, both are essential parts of my healthy diet. Having said that, there are certain carbs and proteins I try to avoid, and some that I keep loaded in my pantry and fridge. Take the quiz to see what you know about the two subjects.

Take the Quiz

Polenta vs. Pasta

FitSugar — Mon, 22 Feb 2010 09:00:51 PST

I went out to dinner last night, and a friend of mine ordered a spicy chickpea dish that came with polenta discs. The other friend I was with had ordered pasta primavera, and we got into a discussion about which was a healthier dish, the polenta or pasta.

The best way to answer that question is to compare them nutritionally, so check out the chart when you

Another Reason to Eat Carbs: Boost Your Mood

FitSugar — Wed, 11 Nov 2009 03:00:56 PST

The majority of Fit readers call themselves carb queens, and Winter can make those carbohydrate cravings even more intense. But have no fear: scientists are finding even more reasons not to avoid this essential food group.

A recent study of more than 100 obese and overweight adults in Australia found that dieting put people in a better mood; a drop in pounds led to increased satisfaction. But for people on low-carb diets, the mood boost didn't last.

The study group was split, with half the subjects on a lowfat diet and the other half low-carbing it. Interestingly, folks in both groups lost the same amount of weight on average, about 30 pounds. But after a year, the low-carb dieters also lost the positive mood effects, while the low-fat dieters did not. Here's more from the study.

	5 slices Basil & Garlic Polenta	5 slices Quinoa Polenta	2 ounces dry macaroni	2 ounces dry whole wheat macaroni
Calories	140	160	210	198
Fat	0 g	0 g	.9 g	.8 g
Sat. Fat	0 g	0 g	.2 g	.1 g
Cholesterol	0 mg	0 mg	0 mg	0 mg
Sodium	620 mg	540 mg	3 mg	5 mg
Carbs	30 g	32 g	42.7 g	42.4 g
Fiber	2 g	2 g	1.8 g	4.7 g
Protein	4 g	4 g	7.4 g	8.3 g