Do you want or possibly need to loose some fat? Many of us do. The real question is how to go about doing it. Without a doubt, diet is one of the most significant aspects involved in fat-loss. But does the pasta, bread and rice have to go to accomplish the fat-loss mission?
The subject of carbohydrate consumption is undoubtedly controversial to everyone and mysterious to many. Carbs can quite literally be simple or complex. The notion that carbs cannot or should not be consumed for fat-loss is in many ways a myth. Carbs are absolutely necessary for daily functioning—the body’s main fuel source is carbohydrates. Without needed fuel we would not have the energy to burn necessary calories at boot camp.
How is it possible to lose fat and still eat carbs? The key is eating the right amount and type of carbohydrate. Primarily, there are two types of carbs, with the exception of fiber, which is necessary for digestion purposes, but isn’t a significant factor in calorie intake.
Simple carbohydrates are rated on the glycemic index (GI) as HIGH. For the most part these are bad for fat-loss aspirations. High GI carbs begin a viscous fat retention cycle. It begins with a dramatic spike in blood sugar, which then creates a high release of insulin in response. Consequently, this increases fat accumulation in the body. Unfortunately, high glycemic carbs are some of the most tasty—anything with white flour or refined sugar. High GI carbs might often be the most satisfying to taste buds, but the body strongly disagrees. Besides, High GI foods are also the most processed and artificial available.
The best practice for fat-loss is to avoid high glycemic carbs. The only exception is for a post-workout; a small amount of high glycemic carbs is useful to eat after a workout for two reasons:
1. They quickly replenish glycogen stores that have been depleted in the muscles. This is important as glycogen aids in future muscle performance.
2. High glycemic carbs will also replenish energy levels as glycogen is quickly broken down into glucose (quick burning energy).
I still have no idea what high glycemic carbs are, what shouldn’t I eat?
Many cereals: Corn Flake, Raisin Bran, Shredded Wheat, Fruit loops.
Sweets: Cake, Pie, Pop Tarts, Pancakes, Cookies, Soda
Some Dairy: Ice Cream
Some Fruit: Pineapple, Plums, Raisins
White Starch: French Fries, Potato Chips, White Rice, White Pasta, White Bread, Donuts.
Many other refined sugar and white starch foods…
What type of carbohydrate should I eat? When attempting to loose fat, low glycemic carbs should be the focus. Here are some suggestions:
Whole grains: Bread, Pasta, Brown Rice
Fruit: Grapefruit, Cherries, Peaches, Apples
Vegetables: Broccoli, Carrots, Peas, Celery
Legumes: Pinto Beans, Navy Beans, Kidney Beans, Lima Beans
One last thing before you go out into the world harnessing carb cravings. It is important to make a distinction between whole-wheat and whole-grain foods. In many circumstances whole-wheat foods like bread and pasta can be just as high GI as white flour. Whole-wheat does not necessarily make a food healthy. This is why it is always necessary to buy whole-grain foods to keep blood sugar on a smooth, fat burning ride, not a insulin filled roller coaster.