Low carb food

Reducing the number of carbs is the best way to lose weight. Carbs have been blamed for causing the current obesity epidemic. However, not all carbs are created equal. Processed junk foods high in sugar and refined grains are unhealthy and fattening — while whole, fiber-rich foods are healthy. Although low-carb diets can be beneficial for some people, you should not necessarily avoid all high-carb foods. It tends to reduce your appetite and cause “automatic” weight loss, without the need to count calories. This means you can eat until full, feel satisfied and still lose weight. The dietary guidelines recommend that carbs provide 45 to 65 percent of your daily calorie intake. So if you eat a 2000-calorie diet, you should aim for about 225 to 325 grams of carbs per day. But if you need to lose weight, you will get much faster results by eating around 50 to 150 grams of carbs. A popular alternative called the low-carb diet is much more effective for weight loss than the high-carb diet that has been recommended for the past few decades.

This diet restricts your intake of carbohydrates like sugars and starches (bread, pasta, etc.) and replaces them with protein, fat and healthy vegetables. Studies show that low-carb diets reduce your appetite and make you eat fewer calories and lose weight pretty much effortlessly, as long as you manage to keep the carbs down.

Imagine if you could tell your friends you’re on a hot new diet, the one all the celebs are doing for rapid weight loss. Its name? It’s The Complex Carbohydrates Diet. Yes, it’s true: You can slim down by eating carbs if you eat the right ones. Add these essential carb choices into your daily diet and stay fueled and fat-burning all day long—without sacrifice.

Barley

As a cereal grain, barley may have the ability to increase the levels of a hormone tied to satiety. A Swedish study discovered that boiled barley can change bacteria in your gut, which in turn can boost your metabolism. Researchers also found that this fiber-rich starch was shown to "decrease hunger sensations".You can add this nut-like food to your diet by using it in baked goods and breakfast items, or tossing it in salads and soups. It’s not only good for your health but also a killer appetite suppressant that can help keep your six-pack diet on track all day. Barley contains a whopping 6 grams of belly-filling, mostly soluble fiber that has been linked to lowered cholesterol, decreased blood sugars, and increased satiety. It also has tons of health benefits like decreased inflammation and stabilized blood sugar levels. And: you’ll immediately feel lighter. Barley acts as a bulking agent, which can help push waste through the digestive tract.

Maple water

Maple water does not sound like it would be carb-heavy, but the dose of sugar (which is also referred to as a simple or fast-acting carb) may make some assumptions that it is a "bad" beverage. But here's the sweet truth. Although coconut water seems to get all the attention these days, maple water is some healthy competition. For starters, it has about half the sugar of coconut water and only 20 calories per eight-ounce serving. It contains nutrients, such as manganese, iron, and calcium, maple water makes for an A+ option for replenishing fluids after a sweaty workout."

Popcorn

In a study that compared the short-term satiety of these popular snacks, food and health researchers from around the globe found that most volunteers reportedly felt less hunger and more satisfaction after eating popcorn. If you're more satisfied, you'll likely be eating less, ergo, taking in fewer calories.

Quinoa

Since this powerhouse grain contains nearly twice as much fiber as others. Its nutrients get released much slower into the bloodstream, keeping sugar levels balanced and increasing your metabolism. Also, compared to other modified gluten-free foods, naturally gluten-free quinoa has been shown to aid in weight loss since it produces lower free fatty acid levels, which are linked to insulin resistance. Quinoa is higher in protein than any other grain, and it packs a hefty dose of heart-healthy, unsaturated fats. Quinoa is also a great source of fiber and B vitamins. Try quinoa in the morning. It has twice the protein of most cereals and fewer carbs.

Roasted chickpeas

Chickpeas should be at the top of your snack list because they're full of fiber and protein. A 2014 study states that eating pulses a specific family of legumes that includes chickpeas, beans, peas, and lentils can prevent overeating and help regulate weight. "Roast some soaked chickpeas at 375 degrees for 40 minutes, then add three tablespoons of oil and your favorite spices for a taste bud-customized, crunchy snack.

Sweet potatoes

Keep a couple of these orange root vegetables in your pantry for when you want to satisfy your carb craving and sweet tooth. A medium-sized sweet potato contains about 27 grams of carbs, but they've been shown increasing levels of adiponectin, a hormone that regulates blood sugar and helps to encourage a faster metabolism. They're also fat-free and have fewer calories and sodium than white potatoes.

Oatmeal

Yes, oats are loaded with complex carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per half-cup serving, they deliver steady, ab-muscle-friendly energy. And that fiber is soluble, which lowers the risk of heart disease. 

Whole-Wheat Bread

If you’re going for abs, you’re already sending the restaurant bread basket back. But don’t shirk from whole-wheat bread completely. As with whole-wheat pasta, you’re getting all three parts of the grain, with fiber to increase satiety and prevent overeating. Just be careful most pieces of bread in the sandwich aisle are filled with high fructose corn syrup or a blend of whole and enriched wheat.