NO carbs in front of Marbs? No longer.
We'll show you how to bring bread, pasta and potatoes back to the menu with a few simple hacks.
1 – turn it on
It turns out when you eat carbohydrates is more important than what you have.
"To effectively process refined carbohydrates like white bread and pasta, enough time must have passed since your last carbohydrate peak has been reached," says Dr. Adam Collins, who led a study at the University of Surrey.
And the bigger the gap between meals, the less glucose in your blood is stored as fat.
Try a carbohydrate meal a day or start a high-carbohydrate breakfast and dinner with a protein-rich lunch. Lowering the glycemic index (GI) is the key.
2 – Boil and cool
Leftovers may not sound super exciting, but when it comes to carb hacking, they could make a big difference.
Why? Cooking and cooling carbohydrates changes their molecular structure and increases the amount of resistant starch they contain.
This means that when eaten, they are converted into fatty acids that are used for energy rather than glucose-spiking glucose.
So warmed potatoes and pasta actually have a lower GI value, contain fewer calories and act more like fiber, which promote good bacteria in the intestine and support weight loss. #winning.
3 – The 90-minute rule
Do you want to increase burn in the gym and spill extra calories after your workout? Try to eat a bagel 90 minutes before training.
"Women are better fat burners than men because they store more carbohydrate during exercise and immediately switch to fat burning mode," explains Adam.
However, the consumption of carbohydrates after exercise turns off the fat-burning "switch".
"So it's better to do without carbohydrates at least 90 minutes later to use the afterburn effect," adds Adam.
4 – Freeze your loaf
White bread has been a food wildlife for years, but it's time to get it out of the cold – as long as you put it in the freezer first.
Why? According to research by Oxford Brookes University, freezing, thawing and toasting white bread lowers the GI value of the bread by almost 40%.
This means that the carbohydrates work more slowly, giving you more energy and making you feel fuller longer – and not reaching for the cookie jar directly.
5 – Pimp your rice
It's hardly a treat, but a bowl of fluffy stuff still holds 130 calories per 100 g cooked.
But adding a teaspoon of coconut oil to the rice while cooking it and then cooling it for 12 hours could reduce the calories and lower its GI, avoiding that dreaded blood sugar spike.
Researchers from the College of Chemical Sciences in Sri Lanka found that when oil enters the rice in boiling water, it can create a barrier to digestive enzymes in the gut, resulting in fewer calories being absorbed.
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6 – crash control
Do you have any trouble staying alert after a carbohydrate lunch at lunchtime? Get a supply of protein-rich snacks.
"Your body's insulin response to carbohydrates floods the brain with the amino acid tryptophan and makes you sleepy," says nutritionist Kim Pearson.
Killing a carbohydrate coma with more food may sound counterproductive, but Kim explains, "After lunch with a low carbohydrate low carbohydrate snack that contains some healthy fats, the insulin response slows down so you do not crash."
Try veggie sticks with houmous and a boiled egg or a handful of edamame beans.