Earn Your Starches!

Earn Your Starches!

Carbohydrates are not the enemy…

Last time, we discussed the two types of carbohydrates:

Simple and Complex

What do you remember about Complex carbohydrates?

Review: Complex CarbohydratesAct like “time-released” breakdown of nutrientsProvides increased satiety (feeling of fullness)Stabilizes blood sugarPromotes healthy body composition

The longer it takes for the body to process and use the carbohydrate, the better it is.

Examples: Complex CarbohydratesVegetablesLegumesWhole grains (unprocessed or unrefined) such as:

◦ Wild Rice◦ Quinoa◦ Buckwheat◦ Bulgur◦ Couscous

Review: Simple Carbohydrates In contrast, “simple” carbohydrates are the exact opposite:

Their breakdown is fast and short-livedThey do not provide the same nutritional benefit to the bodyWill “spike” blood sugar Cause elevated LDL cholesterol levelsIncrease insulin resistanceOften include added sugars

Examples: Simple CarbohydratesStore-bought breadPastaWhite RicePackaged OatsCerealsCrackers

Not only are these examples of simple carbs, but they are also STARCHY carbohydrates.

Other “Starchy” carbohydrates…

PotatoesSweet potatoesCornSquashes

What do they do? Starchy carbohydrates are very QUICK to enter the digestive system and be broken down into sugar (glucose) in the body.

If weight loss is your goal, you do NOT want to eat a lot of starchy carbohydrates throughout the day!

Your focus should be on VEGETABLES;

however….

Starches are yummy! The good news:

Weight loss does not have to be about complete deprivation of favorite foods.

You gotta earn them…

In order to have some starchy carbohydrates, you need to EARN them through exercise FIRST!

If you want bread, pasta, rice, or sugary foods…you can eat some, however:

- focus more on whole grain varieties

- save them until the 1-2 hours AFTER exercising

Controlled carbohydrates

MOST of your carbohydrates come from vegetables and some fruitsPLUS, a small amount of additional carbs from STARCHY sources only POST-EXERCISE

When it comes to changing the way your body looks, this carbohydrate timing strategy is the single most effective strategy to use to kick-start fat loss in people with stubborn and hard-to-remove body fat stores.

Why does this strategy work so well?

It’s called “carbohydrate tolerance.”

Your body is much more tolerant – i.e. able to use the carbohydrates immediately, rather than store them as fat – around the exercise window.

Plain and simple.

The very best time to eat your starchy carbohydrates is after your workout. Period.

Carbohydrates for Fat Loss! Whoever heard of such a thing?? Yes…you can have your carbs and still lose weight!

The TRICK:

Know WHAT to eat

And

WHEN to eat it!

Food type: Simple Sugars WHEN: RARELY! For weight loss, these foods are STILL NOT RECOMMENDED.

EXAMPLES:

Breakfast cereals

Fruit juice

Table sugar

Sugary desserts

Ice cream

Muffins

Crackers

Carb-heavy ‘snack foods’

Food type: Starchy Foods When: WITHIN 1-2 HOURS FOLLOWING EXERCISE

Examples:Whole grain bread or pastaWild or whole grain riceSweet potatoes/yamsRolled oats/steel cut oats

Starchy Foods: Portion Sizes Don’t go overboard just because you exercised!

Stay within your guidelines for portions of starches:

Men: 1 serving = 1-2 cupped handfuls

Women: 1 serving = size of 1 cupped handful

Food type: Vegetables WHEN: With every meal

Examples:SpinachCarrotsTomatoesBroccoliCauliflowerKaleGreen beans

What do you choose? Identify one or two of your favorite foods that you would like to continue to enjoy.

Bread? Muffins? Cereal? Potatoes? Oats?

Remember: Success comes with preparation and consistency!

FIRST: Use the calendar to map out your exercise plan for the upcoming week.

SECOND: Write down which of your favorite starchy carbs you want to enjoy after your workout on each day you exercise.

It doesn’t matter if you like oatmeal and you exercise in the evenings…you can still have your oatmeal with dinner.

There is no such thing as “breakfast” foods or “dinner” foods…you can have fish and green beans for breakfast and eggs for dinner if you want. The same goes for oatmeal, or sweet potatoes, or muffins….

The ONLY rule to follow is to

limit your starchy carbs

to AFTER a workout.

Simplicity Good lifestyle nutrition is all about matching your foods to your goals.

If you want to lose fat, eat starchy carbs only when you “earn” them. No exercise = No starchy carbohydrates

=

And always eat lots of vegetables with every meal.

Strategies for Success Focus on your vegetables and lean proteins for most meals.

Your plate should look like this for most of your meals:

And like this for your meal after exercising:

What about… …Days you don’t exercise?

• Stick with meals of lean proteins, lots of vegetables, a little fruit, and a little healthy fat.

What about… …Going out to dinner with friends or special occasions?

• Try to get a full workout in before your dinner or event. This puts your body into the more “carb tolerant” state before your dinner out, so you can have a starchy carbohydrate treat while you’re out!• If you cannot get to a class before your event, then create your own workout

at home before you go!

Bottom line for weight loss and health:

Stick with vegetables and fruits as your primary source of healthy, complex carbohydrates.

If you want to keep some starchy carbohydrates in your nutrition plan, remember you need to EARN them by EXERCISING FIRST!

Exercising first gives your body the ability to USE those starchy carbs best in the 1-2 hours following your workout.