7 Carbs That Uncover Your Abs
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You know that scene in The Exorcist, where the priest quotes the Bible and the possessed girl’s head turns a full 360 degrees? That’s sort of what happens whenever I mention the word “carbs” to friends watching their weight. They practically start to shake, panic and writhe when I recommend they might want to add some starch to their diet, or double down on some sugar-rich fruit.
For too long, we’ve been obsessed with cutting carbs and pumping protein. And yes, I’ve been touting the metabolism-boosting power of protein for years. But in reality, most of the vitamins and other micronutrients we need to shut down our fat genes–not to mention the fiber necessary to keep our bellies healthy and full–are found in carbs. You just have to be judicious. If you hear the word “carbs” and think Cheetos, cane sugar and white bread, you’re not thinking about the right things. Here are some carbohydrate-rich foods you should be investing in, compliments of Zero Belly Diet and its new companion book, Zero Belly Cookbook:
Zero Belly Carb #1: Sweet Potatoes
Because They: Control blood sugar
The king of slow carbs (meaning they’re digested slowly and keep you feeling fuller and energized longer), sweet potatoes are loaded with fiber and nutrients and can help you burn fat. The magic ingredient here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat. And their high vitamin profile (including A, C and B6) give you more energy to burn at the gym. Dash them with pepper to power up the nutrients, and rebalance your diet, flatten your tummy and reduce bloat with these other essential The 7 Best Food Combos for Quick Weight Loss!
Zero Belly Carb #2: Beans
Because They: Help burn fat as fuel
High in fiber and low in fat, beans are a resistant starch, meaning that they “resist” digestion, sticking around the digestive tract and helping you feel fuller longer. But their fat-burning power goes way beyond that: Beans are high in the chemical butyrate, which encourages the body to burn fat as fuel. According to a study at the Wake Forest Baptist Medical Center, beans are rich in soluble fiber and can lessen the accumulation of body fat: For each 10 grams of soluble fiber that study subjects added to their diet, they lost 3.7% of their belly fat in a year! A bonus: Resistant starch protects the colon from DNA damage; people who eat beans daily have been shown to have a 20% lower risk of colon cancer.
Zero Belly Carb #3: Blueberries
Because They: Activate your fat-burning genes
A cup of blueberries has 21 grams of carbs, but they couldn’t be better for you. Not only are they loaded with polyphenols—chemical compounds that prevent fat from forming—they actively burn belly fat, spot-reducing it! A University of Michigan study found that rats that ate blueberry powder as part of their meals lost belly fat and had lower cholesterol, even when they ate a high-fat diet. It’s theorized that the catechins in blueberries activate the fat-burning gene in belly-fat cells. In another study at Tufts University, people who regularly consumed catechins increased their belly-fat loss by 77%. Additionally, blueberries may be muscle builders. Their skins are rich in ursolic acid, a chemical which researchers at the University of Iowa found prevents muscle breakdown in lab animals. Click here to discover the other 11 Foods That Switch Off Your Belly Fat Genes!
Zero Belly Carb #4: Quinoa
Because It: Shuts off belly fat genes
Tired of hearing about quinoa? Stay with us—research continues to show that the grain’s ab-carving potential can’t be overstated. Eating whole grains has been shown to be a shortcut to belly-fat loss, and quinoa is at the head of the class. It’s a complete protein, meaning that it contains the complete chain of amino acids that are necessary for muscle building and fat loss. (Brown rice is an incomplete protein.) It’s also high in the amino acid lysine, which helps you burn fat and maintain healthy bones and skin. According to a study published in the journal Food Chemistry, quinoa has the highest level of betaine, a chemical that revs your metabolism and actually shuts down the genes that encourage belly fat to hang around.
Zero Belly Carb #5: Oats
Because They: Reduce your hunger hormones
Your go-to breakfast should always be oatmeal. Research in the Journal of the American College of Nutrition found results in greater feelings of satiety than breakfast cereal. The magic word here again is butyrate, a fatty acid that reduces inflammation throughout the body. A Canadian study concluded that diets high in insoluble fiber create high levels of ghrelin, a hormone that reduces hunger. That’s why I included 10 brand-new, easy-to-make oatmeal combos, along with 150+ other delicious recipes in the new Zero Belly Cookbook.
Zero Belly Carb #6: Chocolate
Because It: Quells fat-causing inflammation
U.C. San Diego researchers found that adults who regularly eat chocolate are actually thinner than those who ate chocolate less often, regardless of exercise or calorie intake (the chocolate fans actually took in more calories each day). Coincidentally, researchers say the belly-slimming properties of chocolate are actually unlocked in our gut, where good bacteria ferment cocoa into anti-inflammatory compounds that can reduce our propensity to gain weight. The key: Look for dark chocolate with at least 74 percent cocoa solids.
Zero Belly Carb #7: Late-Night Snacks
Because They: Help you burn more calories during the day
Wait a minute: Doesn’t all the weight-loss wisdom say that you should never eat carbs at night? The theory makes sense: Your body burns carbs for energy, but if you eat them before you go to sleep, your body just stores them as fat. But the popcornomics of weight loss aren’t so simple. One study in the European Journal of Nutrition put two groups of men on identical weight loss diets. The only difference? Half of the group ate their carbs throughout the day, while the second group reserved carbohydrates for nighttime. The result? The nighttime carb group showed a significantly higher diet-induced thermogenesis (meaning they burned more calories digesting their food the next day). Moreover, the daytime-carb group showed increased blood sugar levels. Another study in the journal Obesity saw similar results. Nighttime carb eaters lost 27 percent more body fat—and felt 13.7 percent fuller—than those on the standard diet. So go ahead and indulge in popcorn, even during the midnight feature. And speaking of overnight fat-blasting, click here to discover 14 Ways to Wake Up Slimmer!
By David Zinczenko
FOR MORE WAYS TO FLATTEN YOUR BELLY, CHECK OUT THESE SURPRISING FOODS WITH MORE PROTEIN THAN AN EGG, from Eat This, Not That! — CLICK HERE.
AND lose up to 16 pounds in just 14 days—while eating the foods you love—with secrets from Zero Belly Diet! Or download the new Zero Belly: 14-Day Plan app now!
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