Carbohydrates and protein are necessary to achieve a healthful, balanced and nutritious diet. It is possible to lose weight consuming a high amount of carbs and proteins because weight loss comes from burning calories. To lose 1 pound in a week, you must burn 3,500 calories no matter what you eat. Choosing a high-carb and high-protein diet will fill you with nutrients and fiber. It will keep you full longer and supply you with energy throughout the day.
Carbohydrates
Carbohydrates are one of the main types of food that give you energy. They are broken down into sugar (glucose), which gives energy to your cells, tissues and organs.
Carbohydrates come in two forms: simple or complex. What's the difference?
Simple carbs are digested easier than complex carbs. Simple carbs consist of processed or refined sugars such as table sugar, fruits, candy, vegetables or milk.
Complex carbs are also known as starches and contain fiber. Food such as bread, pasta and rice fall into the complex category.
Which Carbs for My Diet?
Both. Choose simple carbs such as vegetables and fruits and avoid the table sugar or candy. Vegetables and fruits contain different vitamins, fiber or calcium whereas candy and sugar do not.
When choosing complex carbs, avoid processed or refined grains (white rice, white bread, white flour). These items are called refined because the nutrients and fiber have been taken out. Choose whole grains (unrefined) like wheat bread, oatmeal or brown rice. Unrefined grains help you feel full longer because they are full of fiber and nutrients.
Proteins
Proteins are necessary because they repair body tissue (muscles, organs, immune system). They also help build and maintain bone, skin and muscle tissue. The best source of protein is meat (poultry, beef, pork), however that is not the only source. You can get protein from fish, nuts, beans, eggs or dairy products.
Plants supply protein, however they do not supply all the amino acids needed for the body. Therefore, they are considered incomplete and need to be combined with a meat or animal product.
Sample Diet: 1,200 Calories
Breakfast:
1/2 cup oatmeal
1 cup low-fat yogurt
1 cup tea or coffee (no cream w/ sugar alternative)
Snack:
1 medium apple
Lunch:
Sandwich (3-ounce turkey breast on whole wheat bread)
2 cups of salad greens with seasoned vinegar
Evening snack:
Mozzarella cheese stick (part skim milk)
Dinner:
3 ounces salmon on 1 cup brown rice (add lemon pepper and 1 teaspoon margarine for flavor)
2 cups of steamed vegetables
Sample Diet: 1,500 Calories
Breakfast:
Two pancakes with 1/4 cup fruit topping or light syrup
Five scrambled egg whites
1 cup coffee/tea (no cream w/ sugar alternative)
Snack:
1/2 cup cottage cheese with fruit
Lunch:
Grilled chicken salad
5 ounces of grilled chicken breast strips
3 cups of lettuce with moderate vegetable toppings
Seasoned vinegar dressing
Snack:
Two whole grain crackers
1 teaspoon peanut butter
1/2 cup skim milk
Dinner:
6 ounces of flounder or other white fish, baked, broiled or grilled
1 medium baked sweet potato
1 cup broccoli
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