How do I Lose Weight With Complex Carbs After 3 p.m.?

Complex carbs are high in fiber and rich in nutritious vitamins and minerals. They are essential for energy production and for maintaining blood-sugar levels. They also keep hunger at bay long after consumption. Examples of complex carbs are whole grains, vegetables and brown rice. Another form of carbohydrates, simple carbs, can be found in healthy foods such as fruits and dairy products. However, some simple carbs can derail your diet efforts. Foods such as candy, soda and sugary cereals are simple carbs that have been broken down and stripped of their nutrients. They are then processed. Since these carbs lack fiber and nutrients, they do not keep you full and can lead to overeating.

Things You'll Need

• Whole grains
• Vegetables
• Whole wheat breads
• Legumes
• Whole wheat pastas

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Instructions

• 1

  Your Shopping List

  Load up on foods rich in complex carbs next time you are at the grocery store. There are many tasty options to choose from. Whole wheat pasta, sweet potatoes, vegetables, legumes and oatmeal are excellent choices.

• 2

  Staying Satisfied Until Dinner

  Reach for a snack rich in complex carbs during the afternoon. This will prevent overeating and reduce cravings. Try some crackers with peanut butter, a slice of Ezekiel bread with yogurt, or two whole grain rice cakes with hummus.

• 3

  Choose foods such as whole grain pasta or brown rice with steamed vegetables for dinner, with a piece of fruit for dessert. By filling up on these foods, your appetite will be satisfied for the rest of the night. Avoid foods with processed simple carbs. Pasta and breads made with white flour and sugary desserts are examples of processed simple carbs and should be avoided to ensure weight loss and maintenance. These foods upset your blood sugar levels and leave you hungry shortly after dinner.

• 4

  Load up on veggies.

  Fill your plate with veggies. Vegetables are water dense and fiber rich. This means they will fill you up fairly quickly, eliminating the potential for overeating.

• 5