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How to Eat carbs without getting Fat!

Posted on July 14, 2013 in Blog, Nutrition Blogs | by

You’ve probably heard that carbohydrates are perhaps the WORST thing you can eat when trying to lose fat or transform your body, and for most people, that’s 100% true.

This is due to years of eating a diet full of processed carbs, most people have grown VERY insensitive to one of the most important hormones in our body—a hormone that can either be a huge asset to your body transformation goals, or a total fat loss and health-derailing nightmare.

Its name is insulin, and it’s function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle those carbs to be stored in muscle tissue for energy instead of fat.

I say “hopefully” because that’s actually the exact opposite of what occurs when most people eat carbs.

Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin- and blood-sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.

The result? Dramatically reduced fat burning and increased fat storage.

Even worse, insulin resistance can lead to type II diabetes and frequently does plus an array of other health problems over time, and it all leads back to insulin sensitivity.

When you eat carbohydrates, here is what you want to happen:

1. Minimum insulin release. This occurs when your body is highly sensitive to insulin. When it is, only a small amount of insulin is necessary to effectively and efficiently clear sugar from your blood to its storage sites. This is great news because your body has an incredibly difficult  time burning fat in the presence of insulin. The less insulin you have floating around, the better.

2. Quick and efficient blood sugar clearance. Again, this will occur when your body is highly sensitive to insulin.

3. Maximum glycogen uptake. Glycogen is the name used for stored carbohydrate in muscle. When muscle tissue is highly sensitive to insulin, the vast majority of blood sugar will be stored in muscle (to be used as energy), not fat.

4. Minimum fat storage. When you increase insulin sensitivity, especially in skeletal muscle, your body will choose to store your carbohydrate intake as energy in muscle tissue instead of body fat.

Your body’s ability to tolerate carbohydrates all comes down to your insulin sensitivity and your body’s ability to quickly and efficiently move carbohydrates to lean tissue and not fat.

How can you increase insulin sensitivity?

Well, you could go completely low-carb for an extended period of time in an attempt to repair your insulin receptors and increase insulin sensitivity. But for most, that’s a rather dreadful option and even then you’d need to very slowly reintroduce carbohydrates back in to your diet to avoid massive fat gain.

Fortunately, you DON’T need to go low-carb or no-carb…at all.

In fact, many times you can enjoy even MORE carbohydrates than you currently are while losing even more fat when you utilize this one simple trick:

SUPERCHARGE your insulin sensitivity by eating these 4 types of slow release carbohydrates  below:

While there are plenty of BAD carbs out there (think white bread, sugar, desserts, etc) you don’t have to completely eliminate carbs from your diet in order to burn fat fast, especially when you choose the RIGHT sources. Having said that, below are my top 4 choices for fat-blasting carbs that’ll leave you full and satisfied, while helping you toward your fat loss goals to boot!

#4 – Berries & Cherries

Berries like blueberries, blackberries, raspberries and cherries (although not technically a berry) are some of the BEST carbs you can eat. They are high in fiber, packed with antioxidants, and score extremely low on the glycemic index, especially cherries which come with a GI of just 22.

I enjoy fresh berries for dessert several times a week and it’s an awesome, nutritious way to finish off any meal. Great as a snack, too! Try them on top of greek yogurt… yum yum 🙂

#3 – Sprouted Grain Bread

Sprouted grain breads, like Ezekial bread (one of the most popular brands of sprouted grain bread) is a great way to include bread in your diet without all the issues associated with white breads and even 100% whole wheat breads.

Instead, Ezekial bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein, and 6 grams of fiber, so don’t give up the bread, just choose the right kind! or Free from bread.

#2 – Quinoa

While brown rice is thought to be the healthy grain, there’s one even better, and that’s quinoa.

Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load.

Not only that, but quinoa is the ONLY grain to contain complete protein and the full spectrum of amino acids. It comes in several varieties, including “oatmeal-like” flakes and it’s wholegrain rice-like form.

Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high protein side item to any lunch or dinner meal.

#1 – Beans, Lentils, and other Legumes

Beans and Lentils, part of the “legume” family, just may be my #1 choice for a healthy carb. Packed with loads of fiber and protein, these guys come in so many different varieties that you’ll never get bored: lentils, chickpeas, black eyed peas, black beans, red beans, kidney beans, navy beans, butter beans, lima beans, pinto beans…and the list goes on.

Because of their fiber & protein content, along with their versatility, I eat something from the legume family in at least one of my meals daily. I’d highly recommend you’d do the same!

Stay Fit Stay Well

Paul

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