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#FreebieFriday EAT SMART CARBS. Here’s how....

The Hierarchy Of Carbohydrates2

This chart below shows that not all carbs are created equal. A few key things you should take away from The Hierarchy of Carbohydrates.

1. Foods at the bottom of the list are more carb- and calorie-dense. They generally contain fewer nutrients. As you move up the list, foods become less carb- and calorie-dense. They generally contain more nutrients.

2. Eating foods from the top of the list will make you feel fuller than if you ate foods from the bottom of the list.

3. You want to eat more foods from the top than you do the bottom. Try to reduce and/or eliminate foods and drinks from the bottom two positions at all times except for special occasion eating.

4. If you need to further lower your carb (or calorie) intake for greater fat loss and better control of your blood sugar, then work to reduce and/or eliminate foods in the next group on the list. Adopting this approach to carb restriction will help you focus on nutrient-dense carbs.

5. Never remove one of the carb groups from your diet if you are still eating foods from a group below it. For example, don't cut out bagels from your diet if you are still eating cookies.

A little less confusing, right? So here's how to use The Hierarchy of Carbohydrates:

Step 1: For one day, write down everything that you eat. Tip: Do this as the day progresses, not at the end of the day. (You'll be much less accurate if you wait until the end.)

Step 2: Go through your food log and identify the carbs you are eating and where they sit in the hierarchy. This is as simple as writing the number in the hierarchy next to the food (e.g. broccoli [6], bagel [2], etc.)

Step 3: Look for foods labeled one and two. What can you replace them with?

Step 4: Make those replacements over the next two weeks. Don't do anything else until you are consistently able to do so.

Step 5: If you don't have any foods labeled one or two then look at your list again to see if you are eating more five and six labeled foods than three and four labeled foods. If not, identify three ways that you can increase the amount of five and six labeled foods and decrease the number of three labeled foods. Also, don't worry about eating less fruit. I've only had to tell one client over the years that they were eating too much fruit.

By moving through these five steps and putting The Hierarchy of Carbohydrates into action, you will make huge strides in smart carb control, which will help optimize your weight and improve your health—all with far less confusion.

http//: www.hcgbanting.co.za

Article By - Mike Roussell  from Men's Health

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Visit Wood's Wellness in Greenstone Hill JHB for all your holistic healthcare needs

Natural Meds

Wood's Wellness is a health practice close to Edenvale, Eastrand JHB, run by Homeopath Dr Tania Komar Wood. We offer Homeopathy, Iridology, Massage therapy and advice on nutrition.

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Little Star in the Making

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Bib - R75

Shoes - R70

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#Tuesdaytips

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Struggling to find the right shade blush? Here is a good guide to what shade you should be using for your skin tone! 

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When last did you clean your mattresses?

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When last did you clean your mattresses?

Bedr Purple

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