In the wake of “Ghanaian weight loss revolution”, majority of people resort to “cutting carbs” as a remedy to weight loss. Carbohydrates have been vilified in the land of weight watchers and most people avoid eating rice, bread, sugar just to mention a few.
Let us be realistic for a second, how long can you sustain such a practice. Can you live without these staples for the rest of your life? Cutting carbs does not mean a total elimination of carbohydrates from your meals; if that is the case you will end up with nothing to eat.
“Don’t dig your grave with your own knife and fork.” ~English Proverb
Carbohydrate rich foods include grains, milk, tubers, flour, sugar, honey, fruits, soda drinks and alcohol. The question I am mostly asked is “how do i cut out carbs in this part of the world where carbohydrates forms a bulk of our meals” The simple solution is MODERATION.
Reduce or cut down the quantity of carbohydrate rich foods in your meals. A simple 1/3 reduction of the size of banku can significantly aid in weight loss.
So try making these changes when eating:
ü Banku: 1 medium ball instead of 1/2 large balls.
ü Rice: 3 stew ladles instead of 7 stew ladles.
ü Porridges: 3 soup ladles instead of 4 soup ladles.
ü Fruits: ¼ medium size pineapples instead of 1 whole pineapple.
ü Smoothies/ juice: 240mls instead of 500mls
Another area of focus should be the type of carbohydrate consumed.
Usually with major cut backs on the quantity of carbohydrates one is likely to still feel hungry after consuming 3 stew ladles of rice. This is because the rice (White) is polished and very low in dietary fiber. It is essential to eat HIGH FIBER CARBOHYDRATES to ensure satiety and reduce cravings during the day. Other added benefits of high fiber carbohydrate include free bowels, blood sugar control, blood cholesterol control etc
Benefits of dietary fiber:
ü Reduces hunger
ü Free bowel movement
ü Blood sugar control
ü Blood cholesterol reduction
Some common high fiber carbohydrates include: oats, wheat, muesli, granola, millet, corn, tom brown, green leafy vegetables, and fruits (with pulp/roughage).
Other high fiber foods include:
ü Legumes: cowpeas, Bambara beans, soy beans, peas etc.
ü Mushrooms: oyster, Portobello, white, cremini, shiitaki etc.
ü Psyllium husk
It should be noted that, cutting carbs does not guarantee an absolute loss in body fat, there are other factors that come to play in the journey of fat loss and weight reduction.
These and many more will be captured in subsequent write ups or see your dietitian for elaboration and clarification.
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
Written by: Salomey Kokoro, RD
Founder: RdSali Nutrition
RdSali is a for – purpose company looking to better the lives of individuals, families and communities by providing credible and relatable healthy eating services.
Healthy eating Services include home/office dietetics consultation, menu planning, grocery shopping, lunch services etc
Phone: +233548735434
Email: rd_Sali@yahoo.com
Website: www.rdsali.com
Blog: www.rdsali.blogspot.com
