If you have been considering switching to a new diet plan but are confused by the numerous options out there, here’s one more to add to the confusion — the Super Carb Diet.
What Is the Super Carb Diet?
Aren’t carbs supposedly bad for us? Well, that has been the main slogan behind diets like paleo and keto that are low- to-no-carb diet plans comprising mainly plant-based foods, foods rich in healthy fats, dairy, poultry and grass-fed meat.
What’s missing? The carb-laden pasta, bread, cookies and other processed foods that most of us crave at all times. How then does the super carb diet work?
Developed by Bob Harper, celebrity trainer and host of the hit show The Biggest Loser, the super carb diet tries to balance the intake of proteins and fiber by including complex carbohydrates and minimal fats.
Super carbs are ingredients like sweet potatoes, whole grains, lentils, beans, quinoa and couscous and though these foods are also broken down to sugar, their complex nature makes them more difficult to process. This reduces the fluctuation of blood sugar levels, unlike sugar spikes caused by foods high in simple sugars.
Some foods that make the super carb list:
- Brown rice
- Whole grain bread
- Butternut squash
According to a dietician who has researched the super carb diet, following this plan may help achieve weight loss, stabilize blood sugar levels and promote overall wellness, without depriving the body of carbohydrates.
A super carb diet plan for effective weight loss would include:
- Super grains like oatmeal, quinoa, bulgur, English muffin or a whole grain tortilla for breakfast only (within 300 calories)
- Super starches for lunch and dinner — starchy vegetables and fruits like squash, broccoli and grapes along with protein-rich foods like fish, eggs and tofu and yogurt (approximately 400 and 500 calories each for lunch and dinner respectively)
- Avoid other allowed carbs like whole grain bread and pasta during lunch and dinner
- Snack on fruits or vegetables (2,150 calorie snacks a day)
- Incorporate spices like cayenne, ginger, turmeric and garlic to help control appetite, enhance digestion and stimulate metabolism
It is also recommended to include spinach, kale, Brussels sprouts and asparagus after being on the diet for one month. Nutrition experts who approve of the super carb diet also say that after the first month, you no longer have to restrict your intake of super grains to breakfast; they can be included for lunch or dinner too, just make sure you don’t overload on them.
Whether you are looking to shed a few extra pounds or are looking for a healthy diet that still includes pasta and bread, the super carb diet may be custom-made just for you.
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Top 15 Healthy Carb, Protein, and Fat Rich Foods. (2018, July 08). Retrieved from https://healthyeater.com/carb-protein-fat-rich-foods
P. (2018, March 21). Meet Your New Weight-Loss Plan – The Supercarb Diet. Retrieved from https://www.goodhousekeeping.com/health/diet-nutrition/a25392/supercarb-diet/
Matthews, M. (2018, September 26). The ‘Super Carb Diet’ Says You Can Eat Bread and Lose Weight. Retrieved from https://www.menshealth.com/nutrition/a23336496/bob-harper-super-carb-diet/