Here is an easy change you can make to your diet to lower your body fat: replace starchy foods with vegetables as a carbohydrate source.
Let me explain why:
When your body breaks down carbohydrates it is turned into glucose (aka blood sugar). Regardless of the food source–bread, sugar, broccoli, etc—it is turned into blood sugar which your body uses as fuel. Your body metabolizes these at a different rate depending on the type of carbohydrate. Simple carbohydrates such as fruit, syrup, and sugar are broken down quickly while complex carbohydrates like pastas and bread are broken down more slowly.
Carbs and Energy
When your body breaks down simple carbs it happens quickly, so you get an energy boost right away. Ever heard of a “sugar high”? This is just the body quickly turning sugar into glucose. It takes much longer to break down complex carbs, so the end result is a more sustained energy.
Ideally, you want that more sustained energy source, the one that will last you through your workout. This is preferable over the spiking energy of simple carbohydrates. You don’t want to “crash” in the middle of your workout.
Unfortunately many complex carbohydrates that give you sustained energy are starchy foods such as rice, pasta, and bread. These starchy carbs are full of calories and won’t do your body any good. This is why you should choose complex carbohydrates such as broccoli, peas, and green beans. These carbs will give you the energy without all the calories.
Trust me, changing from starchy carbs to vegetable carbs can make a big difference. A friend of mine who is a personal trainer actually lost 50 pounds in 10 weeks. How did he do it? He switched out those starchy carbs for vegetable carbs.
Once you make this change, you will see that your body fat will start to drop. Everyone knows that it’s smart to watch your intake of fatty foods, but some people don’t realize that starchy carbs re quite calorie dense.
This is why it just makes sense to go with vegetable carbs.
Of course you want to feel full and satisfied, but you also want to watch your calorie intake. If you are serious about fat loss, you must eat foods that will be both satisfying and low in calories. You will just feel deprived if you don’t follow this guideline. Vegetables are a great choice because you can eat a lot of them without the calorie overload. As long as you don’t do something silly like adding a lot of butter or deep frying them, vegetables are the perfect carb.
Starchy carbs do not offer this same luxury. You can’t even eat a small portion of starchy carbs without ingesting way too many calories. A small portion of rice (1/4 cup) is 150 calories. A small portion of oatmeal (1/2 cup) is also about 150 calories. Did you know that you can eat an entire box of broccoli and ingest fewer calories than just that small portion of rice? You could also eat a whole bag of baby carrots. Which would you rather have?
Now you may be a die-hard bread fan, and not ready to eliminate it from your diet. That’s fine. Just eat these starchy carbs in moderation and be careful not to overdo it. If you are still hungry, eat more vegetable. This is such a simple change that could make a big difference in your body and in your life. If you can become a vegetable carb convert, you will lose weight, los body fat, and you probably won’t even miss that pasta in the end.