THE CARB CUT

Instead,following a low-carb diet will help lose weight and lower glucose levels. But too many myths abound. For instance,the common notion is that foods such as potatoes and bananas are fattening. And any person on a weight-loss regime tends to avoid them completely. They,however,are good carbs and can be a good replacement for bread and rice. Some carbohydrates are actually very healthy for you, says nutritionist Shikha Sharma. But how does one tell a good carb from a bad one? Good carbs are whole foods that are closest to the natural form possible,with a low GI (Glycemic Index) number and high fibre. These include vegetables,fruit,beans,nuts,seeds and whole grains like oatmeal and brown rice. Bad carbs are those made with sugar,white flour and alcohol,such as bread and other baked goods.

Another way to tell is by seeing if the carb you eat fills up your stomach or whether it makes you feel empty quickly. The more the food is refined and processed,the more it has been stripped of its natural nutritional value which makes them empty or bad calories. These carbs make you feel lethargic and empty a little while after they have been consumed, says Dr Sakshi Chawla,senior dietician,Fortis,Noida. They lose their nutritional value in the process of being chemically refined,the lack of which doesnt make you full. It only makes you crave more food,hence making you put on weight, says Shikha Sharma.  

Since roti and rice is a major part of every Indian diet,it is almost impossible to stop eating them completely. You can stop eating them for a while,but not forever. Once you start eating them again,you will put on the weight you had lost, says Sharma. One should,thus,balance out the diet with good carbs,protein and saturated fat. So,make the meals more regular and portions much smaller. If you had been eating three rotis and a large bowl of rice with every meal,bring it down to two rotis and a smaller portion of rice. The weight loss will be quick and healthy, says Dr Chawla.