HIGH Carbohydrate or HIGH Fat or HIGH Protein...What diet is right for you?
Carbohydrates, Bloating and Successfully Losing Weight
While some people successfully lose weight on a ketogenic or paleo omnivorous diet, others manage to do just as well on a high-carb, plant-based eating plan. So if one school of thought recommends low carb and one recommends high carb, what direction might best suit you?
In my experience as a nutritionist, weight loss specialist and functional medicine practitioner, the answer is never as simple as it may seem.
It’s not about high carb versus low carb.
Many people have various layers of issues that contribute to their inability to lose weight and ideally these need to be investigated by an experienced, qualified practitioner and then healed, one by one.
The reason many people suffer with bloating and gas stems not from carbohydrates as a whole, but from the poor choices they make. For example, refined sugars and processed ‘white flour and sugar’ products such as cakes, cookies, sweets and chocolates.
But many of you reading this won’t even be eating much of this junk food. You may well be fans of smoothies, juices and kale salads. So, what gives?
Well, it comes down to the amount of fructose in your food - and that doesn’t just mean all fruit products. Certain fruits have a high percentage of fructose, while others have a low percentage. As a rule, if you’re suffering from bloating and gas, plus excess weight around the middle, then you’ll need to cut out (at least for a while) alcohol and fruit juice - and yes, that might mean swapping your banana smoothie for something leafy, green and protein based for a few weeks.
Fructose can be poorly absorbed by the gut, particularly when consumed in excess, and contributes to bacterial fermentation which causes bloating and discomfort after eating. Lactose intolerance can also play a role, so reducing processed dairy products will also help improve symptoms. If you suspect a lactose (milk sugar) intolerance, see your GP for a simple medical test.
Top tips to improve your digestion, reduce bloating and aid weight loss.
If you’ve been suffering with weight issues, gut problems and chronic inflammation for some time, then ideally you’ll need to work 1-1 with a professional nutritionist in order to find and treat the root causes of your health issues. In the meantime, you can start with these five tips and remember to keep a food and symptom journal to show to your health professional in order to speed up diagnosis and treatment.
Drink more water. Aim for 2-3 litres daily depending on your body weight, exercise level and outside temperature.
Move your body regularly. You don’t have to join a gym or go running, simply find the movement and activities that you enjoy and spend less time sitting down.
Drink apple cider vinegar diluted in water before each meal. You only need 1-2tsp in a large glass of water. Sip through a straw to avoid damage to tooth enamel.
Soak nuts and seeds overnight in water to activate the enzymes within.
If you want some guided support through the early stages of weight loss find out more here