Carbohydrates like fiber, starches, and sugar are all essential nutrients that your body breaks down into glucose for energy. However, it’s important to know that not all carbs are created equal. Some are good, some are bad, but how do you tell the difference between them? What type of carb can you consume when on the HCG diet?
Clean carbs
As they’re also known, complex carbs (or clean carbs) are composed of complex molecules that break down slowly in the body. Rather than receiving an abundance of sugar at once, the body burns it off slowly, preserving mood and blood sugar levels while consuming energy.
Whole grains, beans, and starchy vegetables are examples of clean carbohydrates foods. They also contain fiber and antioxidants, so they keep you fuller for longer. This means you only need small amounts, but their high starch levels also make them off-limits in phase 3.
Low-carb diet
The best carbs are those that have little to no effect on blood sugar after ingestion. They can be grouped into chemical products used as additives or fillers and natural products. Good carb foods include:
- Whole fruits: strawberries, apples, blueberries, and cherries
- Nuts: Walnuts, almonds, peanuts, hazelnut, and macadamia
- Whole grains: pure oats, brown rice, and quinoa
- Vegetables: most of them
Best carb for Maintenance phase
The best way to maintain your weight is to continue to choose low-carb foods and to avoid or limit your sugar intake. Sometimes, we enjoy carbs, bread, and starch and when you are on Phase 4, also known as the HCG Diet Maintenance … you can enjoy them!
When choosing your carbs for the maintenance phase, make sure to choose the right kind. See to it that they are in the right ratio and serving sizes in relation to the other foods you eat. Also, be sure to consume lots of fresh vegetables and moderate amounts of fruits every day. Still, it is important to remember that if starchy carbs are eaten excessively on HCG Diet Maintenance, even gluten-free or organic ones will cause weight gain.
Carb-protein ratio in Maintenance phase
Your ability to maintain your weight can be greatly improved by eating starchy carbohydrates at the right ratio and in balance with the other foods in your diet. As a general rule, try to pair a starchy carbohydrate serving with protein and healthy fat in a ratio of 1:1. Also, include non-starchy vegetables and fruits on most, if not all, meals. The 1:1 ratio of fat and protein is important to slow down the breakdown of carbohydrates and their release as glucose in the body.
Simple and complex carbs to avoid during Maintenance phase
Sugar and processed foods like chips, cookies, and chocolates are both sources of bad carbs. They are low in fiber and are digested quickly, causing spikes in the blood sugar level. It won’t be long before you’re hungry again, and eating simple carbs will undo everything you’ve worked hard during the previous phases.
While reintroducing food groups back into your diet during phase 3, continue with the low-carb diet and gradually add complex carbs back.
