Tuesday, September 9, 2014

Weight Loss Wednesday - Nutrition 101 Part 2 - Carbs and Fiber

Happy Weight Loss Wednesday! Last week, we began a Nutrition Basics lesson. We covered the importance of Protein. This week, we'll focus on carbs and fiber.

CARBOHYDRATES &  FIBER
Carbohydrates provide energy to the body. They also help protect muscle, fuel the brain, and assist in digestion. Carbohydrates are critical in the utilization of fat as an energy source. Most of your carbohydrates should come from complex carbohydrates such as fruits, vegetables, and whole grains.

Adding fiber into your meal is crucial for overall heath. Fiber (soluble) absorbs water making your feel fuller and for a much longer time. Insoluble fiber helps move the food faster through the stomach and intestines to prevent constipation and other disease. It is recommended to consume about 25-35 grams of fiber per day.

You may be familiar with the more recent classification of carbohydrates by their (GLYCEMIC INDEX) rating. This basically refers to how fast or slow a carbohydrate is processed in your body.

The faster a carbohydrate is processed into sugar, the higher its glycemic index rating and the more your body has to pump out insulin in order to quickly balance out your blood sugar levels. Since insulin triggers your body to store body fat, the more high-glycemic carbohydrates you consume, the more likely you are to gain fat.

Low Glycemic carbohydrates are broken down slowly by the body and don’t spike your insulin levels so you’re less likely to convert them into body fat.

I have a simple system of breaking down the low glycemic carbs into what I call Starchy carbohydrates and Fibrous carbohydrates

My favorite sources of Carbohydrates:

Starchy
Plain Oatmeal (not instant)
Brown Rice
Whole Wheat Pasta
Sweet Potatoes/Yams
Whole Grain Breads
Beans
Nuts
Legumes

Fibrous
Fresh Vegetables
Fresh Fruits

Carbohydrate Rule #1:
Consume one serving of starchy carbohydrate immediately after your workouts.
Immediately after an intense workout, you have what is called a, “Metabolic window of opportunity” when your body has used up blood sugar and muscle glycogen to fuel you’re training.

In this depleted state, your muscles are actually looking for a sugar re-supply and by immediately consuming a higher glycemic (starchy carbohydrate) post-workout meal, the resulting insulin spike will quickly feed your muscles the nutrients they need to begin the repair cycle instead of triggering fat storage.

Carbohydrate Rule #2:
Avoid consuming ANY starchy carbohydrate within about 3-hours before going to bed.
Simply skip the starchy carbohydrates in the evenings.

Carbohydrate Rule #3:
Fibrous carbohydrates are your free-for-all food choices.
It’s virtually impossible to eat to many fibrous carbohydrates like fresh fruits and vegetables to make a serious dent in your calorie intake.

Until next time, have a safe, happy and healthy week ahead.

Coach Jenn

of Personal Fit Coach.com

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