Weight Loss, Carbohydrates and Portions Tips & Factoids

Weight Loss, Carbohydrates and Portions

FACT:  Carbohydrates, such as pasta and bread, are neither the cause of weight gain nor weight loss.  Carbs have the same amount of energy per gram as protein (4 calories per gram) and less energy per gram than fat (9 calories per gram).

FACT:   To gain one pound, one must consume 3,500 calories.  To lose one pound, one needs to burn or eliminate 500 calories per day through diet and/or exercise.

FACT:  A realistic, sustainable rate of weight loss is a half-pound to two pounds per week.

FACT:   to help control portion sizes use these common portion equivalents:  1 cup = 1 baseball; 1 oz or 2 tbsp = 1 golf ball; 3 oz chicken or meat = 1 deck of cards; 3 oz fish = 1 checkbook

Wheat Foods for Weight Loss

FACT:  Wheat foods play a role in weight loss.  Studies show that those who incorporate more grains into their diet have lower LDL cholesterol, decreased BMI, and less total body fat than those who don’t eat grains.  

FACT:  Top Wheat Foods for Weight Loss:   Wheat Pasta, Couscous, Wheat Bran, Wheat Berries, Cracked Wheat; Whole Wheat Bread, and Farina.

Tips for Successful Sustained Weight Loss

FACT:   5 Top Tips for Successful Sustained Weight Loss:  

  • Eat Breakfast
  • Eat Every 3-4 Hours
  • Combine Foods
  • Control and Track Portions
  • Plan Ahead

FACT:   Whether eating a snack or meal, combining a carbohydrate and protein food helps increase satiety.  Carbohydrates assist in keeping the hunger hormone, ghrelin, regulated, assisting in satiety.  Food combining will help regulate hunger and prevent overeating.

Why Low- Or No-Carb Dieters Feel Deprived

FACT:  Carbohydrates are the predominant fuel for the brain, nervous system, and muscles, when exercising at high-intensity.   Therefore, with a decreased carbohydrate intake, it is difficult to support continuous daily exercise sessions, which studies show helps maintain weight loss and an overall healthier lifestyle.

FACT:  Following a restricted carbohydrate diet will likely backfire, as hunger hormones are less controlled, energy may neither be sufficient for daily exercise nor basic physiological functions, and one is more likely to engage in “binge eating-like” episodes.