What Does Losing 20 Pounds Do for Your Body, It Is That Time of the Year for Me

It’s back, the headaches, body aches, and that feeling not so good about yourself. In the past few months, I managed to gain back twenty pounds, all from eating carbohydrates, you know the sweet kind, and also rice.

Now, I feel tired.

But even if I’m tired I have to do a lot of things, including house chores because it has been weeks since my partner washed the dishes. This isn’t a rant post so I would leave it at that.

My New Year’s Resolution is to ‘choose love,’ and my response to whatever I don’t have control over must come out of love, and the highest form of love is loving oneself.

So, I need to stop eating when I’m stressed, lonely, or disappointed.

This year I want to stay healthy both physically and mentally.

. . .

Losing 20 pounds in 2023

I’m not a doctor or a health expert, but what I know is that losing a few pounds has always been on my first to-do list when my body shouts for attention.

Let me be clear, not because you are overweight means you are not healthy. But for me, weight has always been correlated to my well-being.

I have done it before, one thing is for sure I have to cut out carbohydrates in my diet.

But does it mean all of it, like when I did the keto diet?

The simple diet swap to help you lose weight

This story from the Washington Post— The simple diet swap to help you lose weight and lower health risks.

For many people, figuring out the best diet for optimal health isn’t easy. But studies show that almost anyone can lose weight and improve their health by making one simple change to their diet. The trick: Cut out processed carbs and replace them with high-quality carbs. These include fruits, vegetables, beans, lentils, quinoa and whole grains like brown rice, barley, farro and steel-cut oats. According to a large and growing body of research, this one swap could help you lower your risk of cancer and Type 2 diabetes, reduce your likelihood of dying from heart disease or a stroke and help you shed pounds without counting calories. While it sounds simple, for many people it will be a big change. These high-quality carbs make up just 9 percent of all the calories that Americans consume. — Excerpt, The simple diet swap to help you lose weight and lower health risks.

. . .

In the article, it said that 42% of the calories consumed by Americans come from low-quality carbs that include anything and everything you can buy in the grocery in a packet — pasta, bagels, and anything with added sugar.

It quotes the Lancet study which says, that the quality of carbohydrates and dietary fiber not only improves one’s overall health and noted the decrease in all-cause and cardiovascular-related mortality, and incidence of coronary heart disease, stroke incidence and mortality, type 2 diabetes, and colorectal cancer.

Implications of all the available evidence. The complementary findings from prospective studies and clinical trials, which show that higher intakes of dietary fibre or whole grains are associated with a reduction in the risk of mortality and incidence of a wide range of non-communicable diseases and their risk factors, provide convincing evidence for nutrition recommendations to replace refined grains with whole grains and increase dietary fibre to at least 25–29 g per day, with additional benefits likely to accrue with greater intakes. Considering current evidence, dietary glycaemic index or glycaemic load might be less useful as overall measures of carbohydrate quality than dietary fibre and whole grain content. — Excerpt, Carbohydrate quality and human health: a series of systematic reviews and meta-analyses

. . .

1. Cut the white foods. Cut back on foods like cereal, pastries, white bread, white pasta, juices, sweetened beverages and other foods with added sugar. 2. Add healthy carbs. It’s simple. Eat more vegetables, whole grains, beans and lentils. 3. Add healthy fats and protein: After getting rid of those empty carbs, some people find that they feel better replacing them with foods higher in fat and protein, like nuts, seeds, avocado, eggs, poultry, yogurt and seafood. 4. Add healthy grains: Try replacing white and highly-processed carbs with whole grains, whole wheat breads, beans, peas, lentils, legumes, quinoa, fruits, vegetables and other unrefined carbs. 5. Add higher quality “nutrient dense” foods back into your diet. These foods carry different labels that can help you identify them. Look for descriptors like “minimally processed,” “seasonal,” “grass-fed,” “whole grain” and “pasture-raised.”
Excerpt — The simple diet swap to help you lose weight and lower health risks

. . .

There is nothing new with the study, by now we know anything sugary makes us fat. Again, there must be no shame when we choose to drink another Coke, eat a tub of ice cream, and finish a slice of cake.

And what about the popcorn, the chocolates we buy in the grocery that we finish when we go on a Netflix binge?

We start from there.

. . .

Recently I bumped into an old friend who happens to be a dietician, and I want to share with you her thoughts about the debate about good vs bad carbohydrates.

As a dietitian, I often get asked about the role of carbohydrates in a healthy diet. While carbs have gotten a bad reputation in recent years, it’s important to remember that they are a vital source of energy for the body. However, not all carbs are created equal. The quality of the carbs you choose to eat can have a big impact on your health.

First, let’s define what carbs are. Carbohydrates are a type of macronutrient found in foods like grains, fruits, vegetables, and dairy products. They are broken down into glucose, which is used by the body for energy. There are two main types of carbs: simple carbs and complex carbs.

Simple carbs, also known as refined carbs, are found in processed foods like white bread, cookies, and sugary drinks. They are quickly absorbed by the body and can cause a rapid spike in blood sugar. This can lead to a burst of energy followed by a crash, leaving you feeling hungry and sluggish.

On the other hand, complex carbs are found in whole grains, vegetables, and beans. They are high in fiber and take longer to digest, providing sustained energy and helping to keep you feeling full.

So, why does the quality of your carbs matter? Well, research has shown that a diet high in refined carbs can have negative effects on health. For one, it can increase the risk of developing type 2 diabetes. When blood sugar levels are consistently high, it can lead to insulin resistance, a precursor to diabetes.

Refined carbs can also contribute to weight gain. Because they are quickly absorbed, they can cause an increase in insulin, which can lead to fat storage. In contrast, a diet high in complex carbs can help with weight management and may even lead to weight loss.

Eating high-quality carbs can also improve heart health. Diets high in refined carbs have been linked to an increased risk of heart disease, while diets high in complex carbs, particularly those rich in fiber, have been shown to have a protective effect.

In addition to their effects on physical health, the quality of carbs can also have an impact on mental health. Simple carbs can cause fluctuations in mood and energy, while complex carbs can help to stabilize blood sugar and improve brain function.

So, what can you do to ensure that you are getting high-quality carbs in your diet? Here are a few tips:

1. Choose whole grains: Look for whole-grain bread, pasta, and rice instead of their refined counterparts.
2. Incorporate plenty of vegetables: Vegetables are a great source of complex carbs and are also high in nutrients like vitamins, minerals, and antioxidants.
3. Limit refined carbs: Try to limit your intake of processed foods like cookies, cakes, and sugary drinks.
4. Don’t forget about fruits: Fruits are a good source of carbs and also contain important nutrients like vitamin C and potassium. Just be aware of portion sizes, as some fruits can be high in natural sugars.

. . .

In conclusion, the quality of the carbs you eat matters. Choosing high-quality, complex carbs can have numerous health benefits, including a reduced risk of diabetes and heart disease, improved weight management, and better mental health. So, make sure to include plenty of whole grains, vegetables, and fruits in your diet. Your body (and mind) will thank you.

And by reading, talking to my dietician friend, and taking full responsibility for my weight, I know I am ready to start my journey again to losing twenty pounds.

I will be 54 this year, and health is where my focus will be, so I have more energy to be a loving fur parent to both Crocker and Phi Phi.

Thank you for reading.

Sources:

Carbohydrate quality and human health: a series of systematic reviews and meta-analyses

The simple diet swap to help you lose weight and lower health risks

Disclaimer: This story should not be seen as weight-loss advice, it is best to see your doctor before embarking on any weight loss program

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This post was previously published on body-mind-soul.

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