Many people who want to lose weight assume that the first step is to cut down on carbohydrates, such as bread, rice, pasta and potatoes. Many have written to me to say that they have cut out rice and are still not losing weight. When you cut down too fiercely on carbohydrates, you become tired and lack energy. This causes a vicious circle of not eating enough carbohydrates with your meal, and then being desperate for a snack a short time later in order to boost flagging energy levels.
Complex carbohydrates are also a great source of fibre, which is essential to your body’s good health. Complex carbohydrates include wholemeal bread, brown rice and pasta. These are different from refined grains, which have been robbed of their natural vitamins and fibre by the time they reach your plate. The bad carbohydrates are the sugary kinds that are found in sweets, jams, cakes and biscuits that also usually contain large amounts of fat.
Will carbohydrates make you fat?
The answer is yes, but only if you eat them to excess. This is true of all food; if you eat to excess, it will be stored in the body as fat.
Why do we need carbohydrates?
Food is fuel for the body. Your body turns this fuel into energy — energy to breathe, energy to move energy to repair, and energy to grow.
The energy your body uses is measured in calories. When you expend energy, you burn up calories. So, the amount of fuel your body needs in a day depends upon how physically active you are. Although all types of food can supply you with energy, it is recommended that you get the majority from carbohydrates. Complex carbohydrates should be the main part of your meal. Choose at least one of the following for each of your meals — bread, potatoes, rice, pasta, oats, breakfast cereals and noodles. Try to opt for the whole grain varieties.
Join Me in My Weekly Task
Eat less saturated fat.
Why? Saturated fat contains twice the calories of carbohydrates or protein. So, it is very easy to eat too much.
How? Cut back on butter, cheese, cakes, chocolate, biscuits, coconut and remove fat from meat. Switch to vegetable oils.
Recipe of the Week
Lamb Gyros
Serves 6
Ingredients
680 g lean lamb (leg or loin), thinly sliced
6 pieces Arabic bread
3 tomatoes, sliced or chopped
1 cup medium red onions, thinly sliced
3/4 cucumber, peeled and thinly sliced
lettuce leaves
6 tablespoons raita
Method
Spray a medium-size frying pan with non-stick cooking spray and warm over medium heat. Add the lamb slices and sauté on both sides until the meat is pink. To assemble the sandwich, spread a tablespoon of raita on the Arabic bread. Add a few slices of lamb and top with tomato, onion, cucumber and lettuce. Fold up or serve open face with a knife and fork.
Ask Alva
I am 16-year-old girl in Dammam. My weight is 67 kilos and my height is 5’2”. I want to grow tall, say at least 5’7” and also want to lose my weight. I drink a lot of water. Also my skin is dark. Is there any remedy to lighten my skin color? I also get pimples, which leave marks. Please suggest any method.Miles
At 16 your body is still growing. You could still grow, even though you may not reach 5’ 7”. There aren’t really any exercises to promote growth, although some people say that Pilates exercises do help. But you should ensure you eat a healthy diet — plenty of fresh fruit and vegetables with a mix of carbohydrates and protein. This will also be good for your skin. You are a little overweight, and I would recommend that you get used to taking some regular exercise. Playing badminton is a really good, healthy exercise. You can also do my Mini-Morning Workout every day — send for a free copy to [email protected]. Put Vitamin E oil on the pimples as it helps to improve skin healing. There are products on the market that can help lighten the skin, but I would suggest you use a factor 30 sunblock every time you go outside, and gradually the skin will lighten. Some bleaches used on the skin over a long period can cause the skin to thin.