Put down fat storing high GI carbs and pick up the good ones!

“To Carb or Not to Carb!”, this is one of the most common questions I get asked regularly by my female clients. So if your new years resolution for 2014 is to change your lifestyle and adopt an eating plan which is healthy and balanced AND will help you lose weight then here are some top tips for you.

 

The word ‘carb has become scary but they are vital, they just need to be the healthy True Vitality kind of carbs – Carbohydrates are one of your main sources of energy!  Your brain, nervous system and heart need a constant supply of carbs in order to function properly, and you also need carbohydrate to fuel your muscles. Like filling your car up with petrol before a journey, you need to ensure your muscles are well fuelled for the day ahead or before a workout!

 

Choosing the right carbs can help to balance your sugar levels helping to prevent those sugar crashes and chocolate cravings later in the day (making it easier to eat healthily) and they will also boost your mood 🙂

 

The carbs that will give you the energy you need need to to be the RIGHT carbohydrates from the low and medium Glyceamic tables (see my suggestions below for you). The benefits of consuming low GI foods in comparison to high GI foods are easy to see in that energy levels are maintained at a steady constant, rather than going to extremes and causing excessive insulin production and fluctuating energy levels. Excessive insulin production also inhibits the fat burning mechanisms of the body and thus a diet consisting of a lot of high GI foods may prevent effective fat loss.

 

See my top tips below for including healthy carbs as part of a balanced diet. 

 

(1.) Reduce Starches and High GI carbohydrates.

Starches like pasta, bread, potatoes and rice are foods that we naturally tend to overeat because we love their familiar taste and comforting texture, be extra conscious of how much starch you’re eating and find creative ways to reduce them as much as possible. Have your favorite sandwich open-faced on only one slice of rye bread or wheat free bread, enjoy brown rice or quinoa as a small side dish (accompanying a lean protein) rather than as your main meal. Give up bagels and rolls — and definitely forgo the bread basket at dinner! Of course, I always encourage whole-grain options over refined white starch, but remember, the calories in whole grains add up just the same.

 

Nothing tastes as good as healthy feels

 

(2.) Choose Low GI Carbs.

Choose sweet potato, beets, squash and quinoa for grain free low GI carbohydrates and say no to biscuits, cakes, sweets or ice cream, refined foods (made with white flour) or fast food!!

 

(3.) Time your nutrients for an improved fat-burning effect.

Eat all your carbs in the mornings and afternoon meals and then fill up on protein, vegetables and salads in the evening! Once you have reached your goals you can have 2-3 small portions of low GI and easily digestible carbohydrates a week at your evening meal. Try sweet potato, quinoa, brown rice, whole wheat wraps, buckwheat or wheat free wraps, oatmeal & whole grain cereals. Aim to have low and moderate GI carbohydrates for breakfast, a little at lunch and none at dinner or after 6pm (go for plenty of vegetables, with protein in the evening). This will accelerate weight loss and it will stop sugar cravings.

 

(4.) Avoid processed sugar and sugar free chemicals such as aspartame and splenda, high fructose corn syrup and sweet & low. 

Use natural low GI sugar alternatives. Natural and low GI sugars are absolutely fine to include in MODERATION, there is no need for you to feel deprived! Choose agave syrup, honey, fruit sugar, xylitol and coconut sugar. The point of living is not distracting yourself with obsessive claims or ‘rules’ that are impossible to live by in the long term. You should enjoy some of what you love and you can have some treats – try some Cocoa dusted almonds, or if you are in the mood for ice cream blend up some frozen bananas or fruit with frozen ice cubes made of almond milk and greek yoghurt, and add a little almond butter or peanut butter.

 

(5.) Stay closest to the natural form and what mother nature made us.

Your body needs natural sugars and carbohydrates to replenish energy levels and glycogen stores in your body, brain power and to increase delivery of protein to repair your muscles. I know this seems like a lot but try it out for 6 weeks and see how you feel! Chemicals in artificial sweeteners can also cause cancer, so after giving them up for a few weeks you won’t wont to go back – it will only hold you back from your goals.

 

(6.) Load up on Low GI Veggies (the healthiest type of carbs!). 

Research shows that it is beneficial to consume even more than the 5 recommended servings of vegetables each day. Leafy green vegetables in particular and other low to medium GI veggies are low in calories and very nutrient dense and full of fibre which is great for your digestion and helping to bulk your meals up and help you feel fuller. Great if you are on a weight loss plan!

 

 

Don’t worry if you didn’t exercise throughout your pregnancy and have a fit pregnancy, you can still lose the baby weight, strengthen your core and pelvic floor and get your body back with the correct nutrition and post-natal exercise. For more information about the True Vitality 4 Mums 12 Week Transformation Programme please email laura@truevitality4mums.com xx