So What’s the Deal with Carbs?
The Do’s and Don’ts
A lot people tend to ask me questions about my diet; particularly about Carbs. Typically the questions come in the form as:
1) Should I completely eliminate carbohydrates from my diet to lose body fat?
2) Are there truly “good” carbs?
3) When should I consume carbs? (pre/post gym)
4) What does the glycemic index have to do with anything?
5) Chris, could you give me a sample meal plan?
Well guys there’s good news. There are well-researched concrete answers to all of these questions, and yes, I am going to give you guys a sample meal plan which I typically follow. There is also a harsh reality: You won’t get anywhere unless you put the time, effort, and discipline into your workouts and diet which is needed to achieve your physical development goal. Whether it is gaining 15 lb’s of lean muscle or losing 40-50 lbs of fat, it’s essential you implement certain habits which allow you to achieve a healthy lifestyle. With that being said, lets get into it.
Should I completely eliminate carbohydrates from my diet to lose body fat?
The answer is no, not completely. Carbs are a major source of energy for our bodies; carbohydrates are primarily sugars and starches that the body breaks down into glucose which is used to feed our cells. Yet carbohydrates are not essential nutrients in humans: the body can obtain all its energy from protein and fats. However, the brain and neurons generally cannot burn fat and need glucose for energy; the body can only make some glucose from a few of the amino acids in protein and also from the glycerol backbone in triglycerides. Mark Verstegen of Core Performance defines the role of carbs as providing energy for muscle function and act as the primary fuel of the brain. It seems pretty clear that in order for our brains and muscles to function we definitely need carbs.
To lose body fat you want to monitor carb intake. Breads and grains are not the only sources of carbohydrates. Fruits and veggies are jam packed with carbohydrates and contain potent antioxidants for your body. These protect the body from harmful free radicals which induce cell damage. Generally, when looking to lose body fat you want to substitute fruits and veggies for breads and grains as much as possible. John Berardi recommends replacing a majority of simple carbs and grains with fruits and vegetables in EVERY meal you eat, in his diet bible “Precision Nutrition”. By adding this rule into your diet, you will instantly notice a difference in energy levels and begin to see your weight drop week after week.
What does the gylcemic index have to do with anything?
As defined: The Glycemic index (also glycaemic index) or GI is a measure of the effects of carbohydrates on blood glucose levels. Carbohydrates that break down rapidly during digestion releasing glucose rapidly into the blood stream have a high GI; carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI.
So what’s this have to do with choosing foods throughout the day. Well if you’re concerned with your energy levels, then everything!
Choosing foods with a low glycemic index, such as complex carbs (whole wheat, fibers, fruits, vegetables) will give you sustainable energy throughout the entire day. Plan on eating these foods consistently during the day, in 2-3 hour intervals. Think of it as adding coal to your body’s energy system, too little you won’t run, too much and you will run too hot, but at an even keel your running efficiently!
Sometimes there are times when foods with a high glycemic index are an effective way to grab a quick bit of energy. During long workouts (1hr+) bring a shake with ingredients with a higher glycemic index. These are white breads, certain types of proteins which are digested quickly, cinnamon, and honey. These work great to spike insulin levels. Try not to fall in the habit of using this technique daily. With the right application of fruits and vegetables, there is no need to depend on high glycemic index foods.
Actually if you are able to purchase a juicer, I STRONGLY recommend “juicing” daily. Throw in a bunch of fruits and veggies and get your daily serving in a few sips in the morning. You will be pleasantly surprised with the amount of energy you will have throughout the day.
Are there truly “good” carbs?
Of course there are good carbs. In fact, all carbohydrates can be good in moderation depending on when you take them. In a nutshell, carbs are broken down into two categories: Simple and Complex.
Simple carbohydrates are quick energy sources, but they do not usually supply any other nutrients or fiber. They are digested quickly because the individual sugars are ready to be absorbed immediately plus digestive enzymes have easy access to the bonds in the paired molecules. Basically, it takes little to no energy to digest these carbs. This does little to help your metabolism. The more energy it takes to digest foods, the harder your metabolism needs to work.
Complex carbohydrates, sometimes called “good” carbs, are generally high in fiber and nutrients. They are less processed with a low glycemic index. The glucose from these types of carbs are released slower, therefore fueling your body for a longer period than simple carbohydrates. Complex carbohydrates are found in whole grains, fruits and vegetables. You want to focus your diet around these types of carbohydrates. But again, with a fat loss goal in mind, I recommend focusing your diet around fruits and vegetables.
Important Fact: The main reason carbohydrates from fruits and vegetables are better than those from breads and grains is that fruits and vegetables are higher in water content and in nutrients. If you are looking for a way to lose weight then you are going to have to eat high water foods. Fruits and Vegetables are high in water which will fill you up with less calories. Vegetables are also very high in minerals and fruits are very high in vitamins. Breads and grains just don’t cut it when it comes to getting your daily value of vitamins and minerals.
Here’s Mark Vergesten’s take on carbs and portion size. Cool table to use to make sure you aren’t over doing it.
Core Performance Portion Sizing
When Should I consume Carbs?
This is the most popular question I get. There are several theories surrounding this question, all focusing on the time you go to bed and the time you workout. Through my research I have found some commonalities among theories. Here are the guidelines I follow:
- Consume carbs with every meal as long as they are in the form of fruits and vegetables
- If a workout is going to be an hour plus, bring a sports drink or protein shake which contains simple carbohydrates. This will give you the short burst of energy you need to complete a grueling workout.
-Try to limit your servings of whole grains in the form of bread to 1 serving before the gym
-Stick to consuming carbs, in the form of breads and grains, 1-2 hours after exercise
-No carbs after 5-6 PM, try to create snacks high in protein. Cottage cheese and eggs are a great snack after dinner. Again fruits and vegetables are acceptable in moderation after the 5-6PM guideline.
Those are the rules. Try to use a few of them over the next few weeks and see if you can develop some good habits. Remember habit equals destiny!
Sample Meal Plan
Ok guys, here it is. With a fat loss goal in mind, here’s a 1 day sample of a diet based around the rules and principles we talked about earlier (2000-2500 Calories).
Wake Up : 7:30AM
1 Liter of water
Fish Oil
1 Serving of Fruit
Breakfast: 8:30AM
1 Cup Egg Beaters (white)
1 Omega 3 Egg
½ Cup Broccoli
¼ Cup Spinach
1 Low fat Yogurt
1/3 Cup Nuts
1 Tsp Extra Virgin Olive Oil
Workout: 10:00AM
Sip on Shake if Needed
Snack: 11:00AM
Protein Shake
1 ½ cups Chocolate Protein Powder
1 Tbls Natural Peanut Butter (no salt)
2 Tbls Flax Seed
10 oz Low Fat Milk
1 Banana
Mid Day Meal: 2:00 PM
8 oz Chicken Breast
½ Cup Quinoa
1 ¼ Cup Brown Rice
2 Cups Mixed Vegtables
Dinner: 5:00 PM
10 oz Salmon
2 tsp Herb Lemon Seasoning
1 Corn on Cob
2 ½ Cups Lettuce
½ Cup mixed vegetables
2 Tbls Vinaigrette Dressing
Pre Bed Snack: 8:30 PM
1 ½ Cups Cottage Cheese (Low Fat)
½ Cup Mixed Nuts (or Table Spoon Peanut Butter)
1 Orange
8 oz Chamomile Tea
Here is a tip from Vince Delemonte which I STRONGLY recommend: Drink 500-750 mL of Water with each meal
There you are. The truth about carbs. I hope this helps you get on the right track with your diet and new lifestyle. Remember start implementing a new habit 1 at a time (as I mentioned above) and soon you’ll catch yourself eating extremely healthy.
Hey it worked for me, why not you?
Christopher Stella
p.s. Leave me any take you have on the subject and any habit or technique you use to keep you eating healthy. Lets not leave anything out!
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