How to achieve a healthy carbohydrate intake?
- Reduce/ avoid consumption of sugar, honey.
- Avoid biscuits, sweets, chocolate, etc., as they are not very good for your health; they can be eaten occasionally, but in moderation.
- Choose fruit as a healthy snack. However, 2 to 3 servings of fruit per day are sufficient.
- A dairy product as a snack or dessert is also permissible. e.g. a yoghurt or a glass of milk.
- Avoid high sugar content drinks (soft drinks, fruit juices, sweetened milk based drinks, energy drinks, etc.). You can occasionally opt for a low calorie soft drink as an alternative, but most of the time it is best to drink water, coffee or tea.
- Do not skip meals. Our bodies need a regular supply of energy. Waiting too long between meals will result in a low blood sugar level, which in turn creates a craving for sugar.
- Choose sources of unrefined carbohydrates such as whole wheat bread, brown rice, whole wheat grains, whole grain breakfast cereals, crackers made from whole grains, etc..
- The habit of eating sweet foods is a habit that can be broken! Grit your teeth for two weeks and avoid biscuits, sweets, chocolate and soft drinks. You'll soon see... your cravings for sweet things will reduce!
- Match the quantity of bread, potatoes, pasta and rice that you eat to your daily energy expenditure.
- If you wish, you can replace sugar with a sweetener.
Here’s an example of a healthy carbday!
As you adopt a more or less active lifestyle, your carbohydrate requirement will increase or, conversely, decrease. A person who travels by car, has a desk job, does not do much sport and sits on the sofa in the evening after work will thus need fewer carbohydrates than someone who goes to work by bike, does an hour of sport three times a week and likes to go dancing at the weekends. If you have a healthy weight, it is because your energy intake is balanced in relation to your energy expenditure.
If you now need to lose weight, it is because you are currently eating too much.
The key is to adapt your diet and gradually reduce your portion sizes. Often, the simple act of reducing the amount of bread that you eat at bread based meals by 1-2 slices and making a slight adjustment to quantities of potatoes, rice or pasta can make a difference.
- For breakfast:
You must start the day with a healthy breakfast! This is essential.
If you like bread, then opt for whole wheat bread. Similarly, if you prefer to eat cereal or crackers, choose whole grain or multi-grain varieties. But beware... many breakfast cereals are high in sugar. If you wish, you can add a piece of fruit to your breakfast. It's a healthy way to start the day. Here is an example of a good breakfast:
2 slices of whole wheat bread, with a little low calorie spread and a small slice of low fat cheese on top, with a kiwi to finish.
- A healthy snack:
Ideally this would be fruit, an unsweetened low fat dairy product or a healthy cereal biscuit, if it is more convenient. Do not forget to drink!
- For lunch:
The midday meal is equally important. Try to devote some time to it every day. If it has to be quick, a simple bread meal with three slices of brown bread with a low-fat accompaniment is ideal. If you have more time, opt for a delicious salad or a bowl of soup to accompany your bread. It is also easy to make open sandwiches with a few slices of cucumber, tomato or lettuce leaves.
- For dinner:
The problem here is often the carbohydrate element... the potatoes, rice or pasta on our plate give us a lot of carbohydrates. And very often we eat more than we need. What often helps here, if you want to lose a few pounds, is to slightly reduce portion sizes. The rule of eating ¼ plate of carbohydrates is a good guideline. Ideally, opt for boiled or steamed potatoes, whole grain wheat, brown rice, whole wheat pasta or a few slices of bread. When you fry potatoes, or prepare them with cream, or mash them with butter, they literally become calorie bombs. If pasta is on the menu, then make a sauce with lots of fresh vegetables and add a little extra. In this way you can slightly reduce the proportion of pasta.
- The other danger... is snacking on the sofa
In the evening, we have a tendency to indulge in sweet things after the meal. Opt for a healthy evening snack, such as fruit, yoghurt, a cereal biscuit or low fat pudding made without sugar. Brush your teeth after the meal. This helps to reduce sugar cravings.
Do you need to lose weight, but eat much bigger amount of farinaceous products than the portions recommended above ?
XLS Medical Carb Blocker can help you !
Taking 2 tablets of XLS Medical Carb Blocker before the meal will prevent the absorption of slow sugars. At the same time, this will enable you to reduce the number of calories absorbed, thereby facilitating weight loss.
The tablets act on slow sugars (i.e. the bread, pasta, rice or potatoes that you eat). They do not act on monosaccharides which are mainly found in sugar, biscuits, sweets, pastries, chocolate...
How many carbohydrates should I eat?
The food pyramid recommends 5-12 slices of bread per day and 3-5 pieces of cooked potato. The difference between this recommendation and our own is of course significant; this is an amount for people with a healthy weight. If you wish to lose weight, then these quantities have to be reduced.
This obviously depends on how many excess pounds you feel you carry. You can always ask a dietician to calculate your personal energy requirements. They can also prepare you a daily program. XLS Medical products can help you to gradually reduce portion sizes.
The rules for bread consumption when you want to lose weight are as follows:
- Little physical activity: 4 to 5 slices of bread/day (office worker, housewife, always travels by car, no sport)
- Moderate physical activity: 5 to 6 slices of bread/day (sport 1-2 times per week or moderate activity work, such as waiting tables or patient care)
- Intense physical activity: 6 to 8 slices of bread/day (sport 3-4 times per week or heavy work, such as construction or farming)
If you wish, you can replace one slice of bread (30g) with:
30g of baguette, 25g raisin, 3 tablespoons of unsweetened breakfast cereal, 2 crackers.
For your main meal, the rule is:
½ plate of vegetables
100-150 g of lean meat/fish/substitute products.
¼ plate of carbohydrate (+/- 150-250 g potatoes
= 90 - 160 g cooked pasta or rice)
These are simple guidelines and can vary from one person to another.
In general we find that most women lose weight with a 1500 kcal / day program, while men can go up to 1800. The speed at which this program will help you to lose weight will depend on your energy expenditure and your metabolism.