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    Truth About Carbohydrates

    April 13, 2014

    What’s The Truth About Carbs & Fat Loss?

    We have heard a lot about carbohydrates and how they impact our ability to lose fat. Dr. Atkins the pioneer in a low carbohydrate diet advocated no carbs to start and then just a very low amount while you were attempting weight loss. Most of us have come to realize that such a drastic program is likely to be successful only in the short term. And that our body needs carbohydrates for fuel.

    But what is the right amount, the right type?

    By consuming processed carbs, like cereals, pasta, rice, bagels, muffins, breads (yes even whole grain breads) sodas, juices, candies, and crackers you will continue to struggle to lose body fat (even if you work-out very hard).

    To0 Many Carbs Causes Blood Sugar Swings

    It’s hard because these types of carbohydrates cause extreme blood sugar swings which in turn causes your insulin production to increase which allows your body to store more fat. Another thing to be wary of when eating too many carbs is that you are creating a vicious cycle  that increases your appetite and cravings.

    Gluten and It’s Effects

    Make sure you read labels on everything. The labels are designed to show you the products content in a way that gives you the largest item first, e.g., breads and cereals pretend to be “whole grain” but the first ingredient in them is refined flour, or wheat which is a major carbohydrate and will elevate your blood sugar.

    A healthier approach to fat loss is to follow these carb guidelines:

    1. Reduce the amount of grains in your diet (cereal, pasta, rice, crackers, etc) and eat more healthy grass-fed and/or free-range meats and eggs, wild caught fish, and TONS of vegetables and fruits.  While it is hard for most people to give up breads, cereals, and pastas, just save the grains for a “cheat day” once a week.
    2. Get most of your carbs from vegetables, sweet potatoes, and a variety of whole fruits and berries (But NOT fruit juices which are loaded with sugars aka carbs).
    3.  You can supplement nutrient dense and fibrous portions of grain… the germ and bran… use rice or oat brans  to add to your yogurt, cottage cheese, salads, soups, etc.  This way you get all of the most beneficial nutritious parts of grains without all of the excess starches and calories.
    We recommend that you stay away from wheat germ —  Many people have wheat/gluten intolerances and don’t even realize it.
    Also, for best results with grains in general, try to stick only to sprouted grain products if you’re going to eat any grains at all.  The sprouting of grains helps to eliminate some of the “anti-nutrients” in some grains, and also improves digestion of those grains.
    4. Replace grains with healthy fats such as nuts, seeds, avocados, nut butters and proteins. Healthy fats and proteins go a long way to satisfying your appetite, controlling proper hormone and blood sugar levels, and helping you to make real progress on fat loss.

    A good carb source that is high in fiber as well as tons of vitamins, minerals, and antioxidants: Sweet potatoes or yams. Choose the orange varieties instead of the white varieties of sweet potatoes.

    The easiest and quickest way to cook a sweet potato is to slice it up into thin slivers and put it into a pan that you can cover with a lid.  Add a touch of butter, virgin coconut oil (beneficial medium chain triglycerides), and about 3-4 Tbsp of water and simmer with a covered lid for about 5 minutes.
    When the sweet potatoes are soft, then add a little cinnamon and maybe a touch of the natural sweetener stevia (if you want a little more sweet flavor) and you’re all set with a delicious healthy carb side dish to go with any meat dish.  Add a side salad and you’ve got the perfect lean-body meal plan.



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