First
of all, although I'm not a "low carb" extremist,
I do believe that one of the main reasons so many people
struggle to ever lose any body fat is that they are overconsuming
processed carbohydrates such as:
• cereals
• pasta
• rice
• bagels
• muffins
• breads (even whole grain varieties are not ideal
if you're looking to lose body fat)
• sodas
• juices
• candies
• crackers
It is extremely hard to lose body fat if you're overconsuming
any of these types of carbohydrates (even if you workout
very hard). In addition to causing wild blood sugar swings
and insulin surges promoting direct body fat deposition,
eating too many carbs also increases your appetite and cravings.
Note that I didn't include potatoes in the list of processed
carbohydrates. Despite the trash talking they get from many
fitness professionals, I think whole potatoes (not fries
or chips!) are a nutrient-dense healthy food.
Even
carbohydrate sources that most people think are "healthy"
really are just excess calories that don't really deliver
a whole lot of nutrient density... and many types of breads
and cereals pretend to be "whole grain" with clever
marketing while in reality the first ingredient in them is
refined flour, which is just going to shoot your blood sugar
through the roof.
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My
take on it is that the majority of people struggling to lose
body fat would do much better following these types of carb
guidelines:
1. Reduce your grain-based carb products in the diet (cereal,
pasta, rice, crackers, etc) and focus more of the diet on
healthy grass-fed and/or free-range meats and eggs, grass-fed
raw dairy, and TONS of vegetables and fruits.
2. Instead of the grains for most of the carbs, 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)
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 that the best parts are getting
oat bran instead of oatmeal, and using rice bran and wheat
germ (beware of gluten in wheat if you have any intolerance)
by adding 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.
For best results with grains, try to stick only to sprouted
grain products if you're going to eat any grains at all.
4. 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 proteins such as raw grass-fed
dairy and meats, whole free-range organic eggs, 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.
With all of that said, here's one of my favorite carb sources
that is high in fiber as well as tons of vitamins, minerals,
and antioxidants:
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Sweet
potatoes or yams
I always choose the orange varieties instead of the white
varieties of sweet potatoes. One of the problems with sweet
potatoes is the time it takes to bake a sweet potato for 1
to 1.5 hrs.
I cook my sweet potatoes in a different way that only takes
5 minutes and they come out delicious... and no, I would NEVER
use a microwave (I'll talk more about why never to use a microwave
to cook your foods in a future newsletter).
The easiest and quickest way I've found to cook up a sweet
potato is to slice it up into thin slivers and put it into
a pan that you can cover with a lid. I 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.
Here are a couple related articles I did about these types
of topics:
The benefits of grass fed meat vs grain fed meat
The 55 healthiest foods for a lean body for life
My overeating experiment and how I actually lost weight
Enjoy!
And by all means, feel free to give your friends, family,
and co-workers the favor of better health and fitness by emailing
these links to them. I'm sure they will appreciate the good
info.
Don't be lazy... be lean.
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