5 Tips About Carbs and Fat Loss

We’ve learned (hopefully) that the extreme low or no carbohydrate
diets are not the most efficient ways to permanently reduce fat,
nor is eating a high carbohydrate diet. It is no wonder why we are
confused about the quantity or the quality of the carbohydrates we
should be eating.

One of the main reasons so many people struggle to ever lose any
body fat is that they are over-consuming processed carbohydrates
such as cereals, pasta, rice, bagels, muffins, breads (even whole
grain varieties), sodas, juices, candies, crackers, and so on.

Worse, we are fooled by the labels because they lead us to believe
what we are buying is healthy. Often, the products contain excess
calories that don’t have much nutritional value. They pretend to be
whole grain but in reality the first ingredient listed is “wheat
flour” which is not “whole” wheat flour but a tricky name for white
flour.

Even if you work out really hard, losing fat will be extremely
difficult if you are over-consuming these foods. Eating too many of
these kinds of carbs increases your appetite and food cravings.

Here are 5 Tips about carbohydrates and fat loss that I hope will
help ease the confusion:

1- Your total carbohydrate intake should be 50-55% of your total
daily calories as recommended by the American Medical Association,
National Academy Of Sciences, the Center for the Science in the
Public Interest, and virtually every health, nutrition, and medical
organization in the world. This is a good guideline to start with,
but as we are all unique and individual, this number might vary.

2- Reduce your intake of grain based and modified carbohydrates.
You’ve heard of processed carbs before (white flour, sugar, etc.),
modified carbs are anything that is not eaten in its original form.
Reduce breads, pasta, breakfast cereal, muffins, granola bars, and
of course, any other food in a bag or a box even if it says “whole
grain”.

3-  If you’re going to get any grains at all, focus on the most
nutrient dense and fibrous portions of the grain… the germ and
bran… this means using oat bran instead of oatmeal, and using
rice bran and wheat germ.  This way you get all of the most
beneficial nutritious parts of grains without all of the excess
starches and calories.

4- Instead of the grains for most of your carb intake, try getting
most of your carbs from vegetables, sweet potatoes, and a variety
of whole fruits and berries (NOT fruit juices, which remove the
beneficial fiber as well as other essential parts of the fruit.

5- To replace the void if you’re used to consuming lots of bread,
pasta, cereals, and other carb sources… try filling that void
with more healthy fats such as nuts, seeds, avocados, nut butters
as well as healthy lean proteins such as fish, chicken, lean meats,
whole free-range organic eggs, egg whites, etc. 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.

If you really want to get serious about a nutrition and exercise
program and do what it really takes to boost your metabolism and
get rid of unwanted body fat, why not start with a free 30 minute
Body Transformation Consultation? I am here to help you. Just click
on this link:http://www.bestbodymakeover.com/strategy.html

Be well,
Lauren