Ask most people what it takes to shed a few pounds, and chances are cutting out carbs will make a cameo appearance in the conversation. But going low-carb doesn’t just mean eliminating the refined carbs (pasta and white bread) that have given this important macronutrient a bad name. It might also mean severely limiting many of the healthiest sources of carbohydrates: fruits, many vegetables, and grains, to name a few. That’s a shame, since these can keep you full and your metabolism running smoothly while still providing you with fewer calories.
If you’re looking for weight management and overall weight control, a diet that emphasizes a healthy balance of carbohydrates, protein, and fat and the healthiest food choices is best, says Susan Bower, director of global nutrition education. says Mann, a registered dietitian. And Herbalife training. (As a general rule, you should aim to get around 40-50% of your calories from carbohydrates, including vegetables, 20-30% from protein, and no more than 30% from healthy fats.)
If you’re wondering how to get started, these four eating strategies will help you develop (and maintain) healthy eating habits without making carbs your enemy.
1. Mediterranean diet
Unlike many other meal plans, the Mediterranean diet isn’t low in carbohydrates or fat, says Edwina Clark, R.D., director of nutrition and wellness at Yumly. It emphasizes plant-based foods and is rich in fresh fruits and vegetables, fish and poultry, olive oil, nuts, whole grains, herbs, and spices. Red wine, cheese, yogurt, and eggs are also included in my meal plan in moderation, but I only eat meat and sweets occasionally. Clark says the Mediterranean diet is easier to stick to over the long term compared to more restrictive eating plans because there are no forbidden foods or food groups. Best of all, you don’t have to miss out on the benefits of eating fiber-rich carbohydrates, including increased satiety and cholesterol control.
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2. DASH diet
The DASH diet was developed to help prevent and lower high blood pressure, says Liz Blom, MD, a Minnesota-based nutrition and wellness coach. That’s because the plan prioritizes nutrients like potassium, calcium, protein, and fiber that are important for preventing or fighting high blood pressure. But it’s also a key component of weight loss, she says. The diet emphasizes foods that we’ve traditionally been advised to eat (fruits, vegetables, whole grains, lean protein, and low-fat dairy) while limiting unhealthy foods (added sugar, red meat, and foods high in sodium). (Accelerate your progress toward your weight loss goals with Women’s Health’s Look Better Naked DVD.)
3. Flexitarian diet
The theory behind the flexitarian diet is that you don’t have to eliminate meat completely to reap the health benefits associated with being vegetarian. You can be vegetarian most of the time and still enjoy a burger or steak when the craving strikes. “Being flexitarian adds food groups to your diet instead of removing them,” Blom says. This includes meat substitutes (tofu, beans, lentils, peas, eggs, nuts, and seeds). Other foods that make you full on this diet include fruits and vegetables, whole grains, and dairy. “Vegetarians tend to eat fewer calories, weigh less, and have a lower BMI than meat eaters,” Blom says. “By eating lots of fruits, vegetables, and whole grains and emphasizing the plant-based elements of this diet, you’re likely to feel full on fewer calories than you’re used to, which will definitely help you lose weight.”
It’s also worth remembering that you don’t have to go on a restrictive diet to lose weight. Instead, focus on filling half your plate with vegetables, increasing your protein intake, and significantly reducing your intake of refined carbohydrates. Grains aren’t your enemy, but making a habit of eating bags of chips, bowls of white pasta, and bagels may make it harder to reach your goals.
Krissy is a regular contributor to Prevention magazine and has also written for Cosmopolitan, Weight Watchers, Women’s Health, FitnessMagazine.com, Self.com, and Shape.com.
