Carbs allowed while dieting 

It is a known thing that eating carbohydrates rich foods will cause fat accumulation in the body and weight gain. While dieting , most of us cut the carbs portion , but this is not correct most of the time. 

  
There are two types of carbs : one is strictly prohibited and no no , and the other is okay and in fact you should have moderate amounts of it .

Carbs that are prohibited : ( must be eliminated completely if you are diabitic )

  • Donuts 
  • Cereals ( rich in sugars )
  • Croissants
  • Biscuits 
  • White bread
  • White rice
  • French fries
  • Pasta

The carbs allowed ( in moderate amounts ) and actually good for your health :

  • Whole_wheat bread / multi grain bread / sprouted wheat bread
  • Whole wheat toast
  • Oatmeal
  • Sweet potato
  • Brown rice / brown pasta
  • Cereals with no added sugars 

Studies have shown that carbs free diet or low carbs diet is very bad for health esp. for a long peroid of time . This diet may have serious effect on health as nausea, headache, mental , physical fatigue and depression ! 

Hummus

hummus

Hummus is a healthy alternative of mayonnaise , sour cream and other calories loaded dips !.It is a middle-eastern favorite, Hummus is a tangy blend of chickpeas, lemon juice, garlic, tahini and olive oil. It is very easy to prepare at home. Also it is available in the market ready to serve. and it is as delicious as the home made !

Hummus has 140 calories per 1/3-cup serving which makes it a low-calorie food.Hummus dip does n’t contain any added solid fats, sugar or refined starches.It is rich in carbs and fibers and it is a good protein source . It is packed with healthy fats and rich with minerals and vitamins esp. the folic acid , vit B and iron .

hummus-2

Benefits of Greek Yogurt in Weight Loss

Fruit-and-yogurt

Greek yogurt is one of the best foods that help in weight loss. It contains 2.9% of protein which is a high percentage , in addition to the presence of lactic acid bacteria which does not cause allergy as the fresh milk does to some people.

Greek yogurt also has less fat percentage than other diary products . In most cases , the fat percentage does not exceed 2.5% making it a low caloric food.This fat absorbs the essential nutrients and helps in gastrointestinal problems such as indigestion ,abdominal distress and lactose intolerance.

Greek yogurt contains little amount of carbohydrates, which cause weigh gain, in addition to calcium ,magnesium , potassium , phosphates , iodine , selenium , zinc , in addition to vit, B2 , vit.B5 and vit. B12.It also contains lactic acid which stimulates the endocrine glands,  and decrease constipation.

After workout ,top a cup of greek yogurt with fresh fruits, like blueberries, raspberries, and blackberries, for added flavors and nutrients.