MEAL PLANNING:
In order to create a good environment for fat loss, we need to feed your body. 6 small meals spread over the day ensures stable blood sugar and nutrient delivery. You cannot fail doing this!
COMPLEX V.S. SIMPLE CARBOHYDRATES:
Complex carbs come from, whole wheat breads, whole wheat pastas, brown rice, whole grain anything, oats, sweet potato or yams, legumes and beans. They keep a steady release of sugars into the blood stream as they are harder to digest (larger molecules) than more simple sugars.
Simple carbs are smaller molecules that do not require as much energy to break down. Sugar in fruit, table sugar, brown sugar, white flour, white rice, juice, sucrose, dextrose, corn syrup, junk and processed food etc. They digest quickly and can flood your system with sugar thus increasing insulin and increasing fat storage when you consume more than you need.
Your body does store carbohydrates in blood sugar and muscle glycogen. Your liver also stores glycogen. When these stores are full and you are still pounding back the food, the body opens up the fat cells and starts to fill them up.
The only time you really should not worry about simple carbs is first thing in the morning when your body needs energy, and after a workout when your blood sugar and muscle glycogen levels are low. The rest of the day should be devoted to complex carbs with your meals.
Also, the last meal of the day should be low carb and higher protein and healthy fats. If you eat at 6:00am, 8:30am, 11:00am, 1:30am, 4:30, 7:30 for example, make the last 7:30pm meal mostly lean protein and healthy fats. Your body's requirement for carbs lessens during the day and when your body digests protein, it uses more energy to do so than it does for carbohydrates. So, you expend more energy eating 40g of protein than you do eating 40g of carbohydrates. This is great for weight loss!!
A.J. McAlendin
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