Which carbs are best to eat when trying to lose weight?

Before you order a family-sized pizza for yourself, remember not all carbs are the same. Like fats, there are good and bad ones. The best carbs to eat to lose weight contain fibre, protein and are low-GI, to help give you more sustained energy. Wholegrains like oats, brown rice and quinoa are pantry staples for us because they keep us feeling full and satisfied. Research suggests that the type of carbohydrate you choose is more important for your weight than simply eating fewer carbs. Wholegrains, fruits, starchy vegetables like corn and sweet potato plus dairy foods like yoghurt with gut-loving probiotics are excellent healthy carb choices for weight loss. So ditch the refined options, like cakes and lollies for a simple but cost-effective weight loss swap.

Why are wholegrains so good for you?

Wholegrain foods are a great way to up your healthy carb intake as they tend to contain more fibre, protein and have a lower GI than processed foods. Refined carbs such a bread, cakes, pastries and pasta often contain additives like salt, sugar, fat or preservatives. Whenever possible, swapping refined, white carbs like pasta and white bread for wholegrains like brown rice, quinoa, oats and barley is an easy way to boost the nutrition of your diet.

Is the time of day relevant when you eat?

Our bodies follow the circadian rhythm (a 24-hour cycle that tells our bodies how to sleep, wake, eat) and some research shows that we metabolise food poorly when we eat at irregular times (e.g. sleeping during the day and eating at night). Try to eat at similar times every day, and don't eat right before you go to bed. However, the circadian rhythm does adjust as per your routine, so even if you tend to have night shifts, keeping a routine for sleep schedule and for meals will help your body adjust.

What are some good snack options to keep at my workplace?

If you're stuck in the office, often without good food choices, the best choice would be to pack healthy nuts (almonds, walnuts, pecans, pistachio), nut butter, hummus, high-quality protein powder, Greek yogurt, homemade protein bars, vegetable sticks, cans or packs of tuna and fruit. Be careful with your portions, and all of these can keep you in-between regular meals.