Carbohydrates are an essential staple in one’s diet, but receive a bad rap. Learn the importance of carbohydrates and how their presence can benefit weight loss, in this exclusive “Carbs For Weight Loss.”
Power Food Group: The Benefits of Complex Carbohydrates
Annually, there is some new fad diet promoting rapid weight loss. Generally, these plans sacrifice a macronutrient food group in order to provide optimal weight loss. Usually carbohydrates are excluded or severely diminished. However, without carbs, one’s body can experience periods of low energy, unstable blood sugar, muscle breakdown, slow digestion and a weakened immune system. It’s unfortunate that such a vital staple to our nutrition has received a bad rap from diets such as Atkins, which provided followers with quick weight loss but unmanageable results. However, did you know carbs are actually great for weight loss?
If one only knew they could experience faster weight loss from body fat, better performance with daily physical activity and improve energy by having the right amount and types of carbs, odds are most would be “in like Flynn.” Imagine eating more, to lose more! Scary concept, but true when eating whole, complex foods. Follow these simple guidelines to ensure dieting success for any fitness goal!
How many good/complex carbs can I have a day?
Too much of a good thing is not good. Too many carbs will promote body fat storage. Simple carbs will produce body fat more rapidly, but even complex carbs will do the same when overdone (however, it takes far more complex carbohydrates then simple to yield the same affect). An easy way to manage this is by asking an expert (Justin and Jessica Rundle of Workout Anywhere) to break down the right ratios of protein, carbs and fats for one’s daily diet. Also, one can use applications like “My Plate,” by livestrong.com to establish an estimate calorie allowance. In all, once one figures out a solid caloric allowance for their goal, they should generally stick to the 40/40/20 ratio rule for all meals.
What is the 40/40/20 ratio?
The 40/40/20 ratio is a general rule of thumb for most fitness goals. With the right amount of daily calories, one should eat 40% protein, 40% carbohydrates and 20% fats. This is a great rule for promoting lean muscle growth and fat loss if one has the right caloric allowance and eats five to six times a day from the nutrient dense foods over calorie dense. To do this, one should stick to complex carbs that are high in fiber and actually make your body work to break them down. Foods such as oats, whole grains, brown rice, yams, fruit and vegetables will provide your body with adequate carbohydrates. If managed well, you’ll promote your metabolism to burn body fat.
Eating Timely Keeps One’s Metabolism On Fat Burning Mode
Timing is key. There are a number of ways one can have your carbs. Most importantly, just don’t go without them! A generalized and simple solution is to have your allotted carb calories divided into five to six portions to have with your five to six daily meals. Another great way to go is to carb cycle. Look into Chris Powell’s Choose to Lose, for one of the ultimate guides to a healthy lifestyle. This is the trainer referred to by Dr. Oz. Powell also stars in “Extreme Makeover–Weight Loss Edition.”
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