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White flour carbs digest faster than whole grains.
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Foods made with white flour and sugar are often referred to as bad carbs. They contain little to no nutritional value and are very easy to over-consume, which can lead to weight gain. Reducing your intake or even cutting them out completely can be a huge help in losing weight, though if you're used to a diet high in white flour and sugar, you may need to take things slow to begin with.
Swap all your white rice, pasta and bread for whole-grain versions. The Centers for Disease Control and Prevention recommends getting at least half your daily grains from whole grains, though a higher percentage is even better.
Drink calorie-free beverages instead of sugary ones. It can be surprising how much sugar is in certain popular drinks. Sports drinks, sweet tea, fruit juice and soda are the worst offenders. Take these out of your diet and drink water, black or herbal unsweetened teas and coffee instead.
Check the ingredients on everything you buy. Many products claim to be whole grain, but actually contain a mix of whole grain and white flour. This is also true of products that say multigrain or made with whole grains. Bread is a main offender and can often contain nearly as much refined white flour as whole grains. Look for products that state they are 100 percent whole grain, as these won't contain any white flour.
Count your calories. While reducing your white flour and sugar consumption may help with weight loss, you won't see any changes if you're still eating too many calories. Aim to lose 1 to 2 pounds per week, and reduce your intake a little if you're not meeting these targets.
Consult your doctor before making any drastic dietary changes.