Staying away from starches can be a weight loss tool for those prone to food cravings and anyone needing to manage blood sugar. Starches tend to be high-glycemic, meaning they raise your blood sugar quickly. The drop in blood sugar that follows causes hunger, which can lead to overeating. Starches low in fiber, such as white flour pastas, white rice and white bread provide less bulk and satiety than fiber-rich foods. If you have diabetes or hypoglycemia, consult your doctor before making dietary changes.
Step 1
Reduce your daily calories by 500 to 1,000 to lose 1 to 2 lbs. a week. If your weight has been stable, this level of calorie restriction will create a negative calorie balance for weight loss. If you've been gaining weight, you may need to restrict calories more than this. Don't cut calories below 1,200 per day for women or 1,500 for men -- excessive calorie cutting causes your body to hold on to fat and slow your metabolism.
Step 2
Write a shopping list that prioritizes lean protein, whole fruits, nonstarchy vegetables such as salad greens, green beans and asparagus, and healthful fats such as olive oil, olives, avocado, fatty fish including salmon and albacore and nuts in moderation. Stay out of the bakery, the bread aisle, and avoid all forms of processed starches such as crackers, chips, donuts and snacks made from refined grains.
Step 3
Substitute vegetables for starches to increase your fiber and nutrient intake and reduce calories. For example, make mashed cauliflower instead of mashed potatoes and serve marinara sauce over mung bean sprouts or string beans.
Step 4
Order double vegetables and no starch when you eat out, and order sandwiches or burgers with salad and no bread or fries. Most eateries will accommodate these substitutions.
Step 5
Combine your calorie restriction with aerobic exercise and strength training. Aim for 30 minutes of moderate to vigorous intensity exercise most days of the week. Moderate intensity exercise includes brisk walking and low-impact aerobic dance, and vigorous exercise includes running, martial arts-based cardio workouts, kickboxing and hiking hilly terrain.
Tips and Warnings
- Don't keep foods in the house that aren't on your diet. Always make a grocery list and stick to it. This will save you money and help you get in the habit of avoiding starches. Carry snacks so that you won't be tempted by vending machines, fast food or break room foods. Engage in strength training at least twice a week. For example, do a dumbbell workout, use exercise bands or perform pool exercises. Strength training enhances exercise endurance, firms up your body, improves your posture, preserves muscle and elevates your metabolism for weight loss.
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