If you are like a large portion of the population, you do not tolerate carbohydrate very well.
Do you carry fat around your waist, back and belly button? Yes – well listen up. You need to restrict your carbohydrate intake.
What is carbohydrate?
Carbohydrates are a source of nutrients that are found in our foods. There are two main categories of carbohydrate – simple and complex.
Simple carbohydrates tend fall into the category of those, which provide us with a quick burst of energy; they are digested and absorb by our bodies quickly due to their structure. This would include potatoes, bread, rice, pasta and sugary, mushy fruits such as bananas.
Complex carbohydrate is a little different. They tend to be more fibrous, dense and take a little longer to digest and absorb for use as energy deep in our cells. Vegetables, thick-skinned fruits and some legumes fall into this group.
According to the more up-dated version of the food pyramid from the USDA, we are led to believe that grains are still ok for us and that we should be consuming 3 oz of either whole-grain cereals, breads, pasta or crackers every day. 1 oz would mean 1 slice of bread.
It also states ‘Go Easy on the Fruit Juice’. What does this mean? 1 litre per day instead of 2?
Even on these guidelines I have found this not to be the case. We ask our clients to fill out food diaries and I have been looking at them for the best part of 13 years.
The same patterns emerge. Cereal and fruit based breakfast. Lack of fibre in the form of veggies. Lack of protein and Omega 3 fats in the form of fish oil, nuts and seeds.
Let’s all put a line under this now – we are not designed to eat grains. Full stop. End of Story. And if you do watch your body chemistry fly all over the place.
If you think you can get away with it then go ahead fight against your genetic code. Grains have only been around for 10,000 years. We have been around for millions. That is the equivalent of handing a Jungle Tribesman a SKY remote and asking him to record Grey’s Anatomy for you.
We struggle with grains. In the dictionary there are diseases for diets lacking in protein and fats. I challenge you to look up in the dictionary and find a disease that has been the direct result of lack of carbohydrate consumption.
It is like all diets in the long run. People take what they want to take from a diet rather then following it to the letter. Steak and eggs for breakfast – EVERY DAY! Great! But what about the good fats and rack of veggies that should accompany this.
As they say – the devil is in the detail.
In the large majority of the population and if you are looking to burn fat then take heed.
So what are your first steps in taking this plunge?
Buy a low carb cookbook first. There are some great ones out there.
A simple rule to follow is if you are not culinary-inclined is to stick to this simple formula:
- Where is my protein? (Meat, Fish, Poultry, Eggs, some diary)
- Where are my veggies or fruits?
- Where are my healthy fats? (Fish Oil, Seeds, Nuts, Olive Oil etc)
There you go! A simple 3-step process to follow each time you eat and yes that includes breakfast.
It is tough when you are out and about. Taking items with you such as pre-cooked meats and chopped veggies make it easier. Having some whey protein in powder form and some flax seeds mixed in with a piece of fruit will help curb those sugar cravings.
And that is where being prepared becomes paramount. Don’t make excuses. Just make time. Throw some chicken breasts in the oven whilst the rest of the dinner is on. Make up your breakfast the night before. Make up a lunch box to bring with you to work.
Eating out becomes a lot easier Steak and veggies are a common sight on a low-carb strategy
If you want it enough you will do it.
John Lark is a Fat Loss Specialist using Personalised Exercise, Nutrition and Supplement techniques. Go to www.spherefitnessstudio.com to download your complimentary report on Modern Fat Loss Techniques or call 01-5052131.
