Here is a twist on my typical Fit Tip Friday! Read below: You need fat, carbohydrates (carbs), and protein - period! There is no disputing it. Too often we vilify one of the macronutrients, but we absolutely need them all. The PROPORTION and TYPE is what makes the difference! When someone wants to lose bodyfat, whether its for a wedding, photo shoot, show, reunion, contest, health, etc., the answer is to gradually reduce calories - and cutting back on carbs is the most effective way. Especially refined, processed carbs. Right now, I consume somewhere around 440 grams of carbs per day. I often get alarming responses and concerned looks when I let people know I eat potatoes. Carbs are good, carbs are essentials, and carbs are an amazing source of fuel for our bodies. For decades, fat was deemed as the macronutrient causing weight gain. The tides have turned and now carbs are the culprit. If you take in more calories than you require, you will gain bodyfat. If you consume fewer calories than you require, you will lose bodyfat. This study found that cutting back on carbs and eating specific fats (polyunsaturated and monounsaturated like in avocados, olvie oil, nuts and seeds, etc.) resulted in more fat reduction than a lowfat diet. So when you want to start reducing your bodyfat percentage or weight, make sure you dont take an extreme approach. It is a gradual process. Begin by identifying how many calories you require in a day (there are numerous online calculators for this). Then check and see if that number is indeed correct by monitoring what you eat for several days or weeks and see if your weight stays the same. Once you have determined your caloric requirements, gradually reduce your calorie intake. Try removing some carbohydrates. Once you hit a plateau, consider removing some more carbs and/or a bit of fat too. Remember, it is not an extreme process. It takes time, effort, and patience to do it the healthy way. :) Counting and measuring works for me, but not for everyone. If you are the type of person that eats a lot of the same foods everyday, then dont count. Just slightly decrease your carbs at one or more of your meals. Get an intrinsic sense of how much food is appropriate in a day. IMPORTANT: Dont blindly cut carbs! Evaluate your diet first. Some people are already consuming very low amounts of carbs and it isnt logical to continually remove carbs from their diet. I recently came across this interesting article (see below) that inspired this post - check it out. :) I like to listen to the audio version while Im working in the kitchen! npr.org/blogs/thesalt/2014/09/01/344315405/cutting-back-on-carbs-not-fat-may-lead-to-more-weight-loss?utm_source=facebook&utm_medium=social&utm_campaign=npr&utm_term=nprnews&utm_content=20140901
Posted on: Fri, 05 Sep 2014 15:00:02 +0000
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