Fad diets, like carb free diets, do have some truth to them. If you stop eating doughnuts, cake, white bread and sugary cereal, you will undoubtedly drop weight quickly. The problem is that fad diets, like carb free diets, take a small truth (eliminating certain carbohydrates will help you lose weight) and apply it to a much larger context, leading you to believe that in order to loss weight, you have to completely eliminate carbohydrates. Carb free diets are unrealistic in the long term and unhealthy.
With the increasing popularity of carb free diets, the term carbohydrate has almost become a “dirty word.” Contrary to what you might believe, carbohydrates are necessary for energy production and storage and immune system function. Without carbohydrates, you couldn't survive for more than 30 days.
Carb free diets can put you at risk for developing health problems.Fad diets like the carb free diet restrict your carbohydrate intake to exclude whole grains and replaces these necessary complex carbohydrates with protein and fat. While you need both fat and protein in your diet, the majority of your dietary fat should not be animal fat, it should be plant fat. Consuming excessive amounts of animal fat can contribute to high blood pressure, diabetes and weight gain. Too much protein can cause problems for your kidneys and liver.
Eliminating carbohydrates from your diet is not a healthy weight loss option. In fact, a carb free diet can have the opposite effect by causing you to gain weight when you replace carbohydrates with fat. Eating a balanced diet that includes complex carbohydrates like whole grains, fruits and vegetables is the best way to lose weight.
you can also replace the rice in your diet with the same amount of rootcrops
these will provide you with the same feeling of being full and satisfied but the difference is that they are made of complex carbos, unlike rice which is simple carbos
Complex carbohydrates are made of sugar molecules strung together like a necklace. They digest slowly, so they keep blood sugar more stable than do simple carbohydrates. They are often rich in fiber, more satisfying, and more health promoting. Complex carbohydrates are commonly found in whole plant foods and, therefore, are also often high in vitamins and minerals.
These whole plant foods are great sources of complex carbohydrates:
■Whole grains and foods made from them, such as oatmeal, pasta, and whole-grain breads
■Starchy vegetables such as potatoes, sweet potatoes, corn, and pumpkin
■Beans, lentils, and peas
Here is a sample 2,000 calorie menu, of which 50 - 60% of the total calories are from carbohydrates:
■1 cup shredded wheat cereal
■1 tbsp raisins
■1 cup fat-free milk
◦1 small banana
◦1 slice whole-wheat toast ■1 tsp soft margarine
■1 tsp jelly
◦Smoked turkey sandwich
■2 ounces whole-wheat pita bread
■1/4 cup romaine lettuce
■2 slices tomato
■3 ounces sliced smoked turkey breast
■1 tbsp mayo-type salad dressing
■1 tsp yellow mustard
◦1/2 cup apple slices
◦1 cup tomato juice
◦Grilled top loin steak
■5 ounces grilled top loin steak
◦3/4 cup mashed potatoes
■2 tsp soft margarine
◦1/2 cup steamed carrots
■1 tbsp honey
◦2 ounces whole-wheat dinner roll
■1 tsp soft margarine
◦1 cup fat-free milk
•Snacks ◦1 cup low-fat fruit yogurt