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“This myth persists because many people who eat a lot of refined carbs and sugar do lose weight when they cut back on these foods. But it isn’t because they’ve cut out all of the carbs, it’s because they have cut out a lot of the calorie-dense foods.” Research actually shows that while low-carb eaters tend to lose more weight at first, after one year, that weight loss levels out and is no different than those who eat a low-fat (moderate carb) diet. That being said, when it comes to carbohydrate-containing foods and weight gain, sugar and excess calories tend to be the culprit. “Really the secret behind carbohydrates is to identify and limit the amount of added sugar in your carbohydrate sources; highlight whole foods like fruits, vegetables, beans and whole grains; and pay attention to portion sizing carbohydrates along with your protein and fat sources,” says Amanda Markie, MS, RDN, LD, Outpatient Dietitian at UM Baltimore Washington Medical Center. “Sugar can be found naturally in foods like fruits and milk products, as well as being more concentrated into your processed foods like sodas, candy or baked goods,” explains Markie. Research shows that while low-carb eaters tend to lose more weight at first, after one year, that weight loss levels out and is no different than those who eat a moderate carb diet. Research shows that while low-carb eaters tend to lose more weight at first, after one year, that weight loss levels out and is no different than those who eat a moderate carb diet. So you want to ensure that you’re choosing sources of carbohydrates that have this naturally-occurring sugar. “Also look for higher dietary fiber with a lower amount of added sugar, which you can identify if it is one of the first ingredients on the ingredients list,” says Markie. “Limit those foods that have sugar within the first two to three ingredients." And just because elyze coolsculpting you’re choosing the higher-fiber, low-sugar options doesn’t mean you can eat them in unlimited qualities: portions matter. “Four cups of quinoa will make anyone gain weight.
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