Carbohydrates and Body Fat
by Befit Times Magazine
"My problem is that I like carbs, but they make me fat."
This is a phrase I commonly hear at an initial nutrition consultation. More often than not, after doing a diet analysis and some research, I find that the latter part of this statement is only partly true. Which is great, because carbohydrates are a necessary and tasty part of life.
The basic problem comes when people don't know how much energy they are taking in, in the form of carbohydrates, and how much their bodies are able to use in a typical day. Since the body will store what it doesnt use, you need to recognize your individual limits. I've often worked with people who thought that they could not eat pasta because it made them fat. The problem was that they were simply eating too much (and too often) of this calorie-dense food. One answer was to reduce the calories of their typical serving by using less pasta and adding more vegetables and/or using a sauce that was lower in fat (which typically makes it lower in calories). This way they could still eat the foods they wanted, while staying within a 'calorie budget' that works for them.
I have successfully applied this same principle to all other foods, even very indulgent foods, which I refer to as 'foods for the soul.' These are foods that are meaningful to you and/or just taste good. Although these treats tend to be dense in calories, you can fit them into your calorie budget by eating less of them, and eating them less often. This is the opposite of looking upon 'treats' as 'cheating', which has a negative connotation. I compare this to the experience of people who have been on strict diets that yield the physical results they are after (if they can hang in), but are void of the types of foods they really enjoy. This often leads to a feeling of deprivation, which creates an exaggerated desire for the foods they are avoiding. For most mortals, this kind of abstinence leads to varying degrees of bingeing, labeled "cheating, being bad, or falling off the wagon."
My solution is to find a wagon that fits you, so that you won't keep falling off. The basic principle is to take a look at what you are already eating, and then make some lower calorie adjustments. Often times, people already have an idea of what might be an excessive amount of certain foods. The pitfall is in thinking that you have to cut them out completely to lose body fat. Instead, one option is to start reducing some of the fatty, starchy, or sweet foods, and adding more lower-calorie whole foods (like fruits and veggies). The result will be the sensation of having the same amount of food, yet you will be eating fewer calories. The great thing is that these types of changes encourage body fat loss while keeping your diet satisfying and familiar. When it comes to carbohydrates, the key is to know how much you can have of a good thing.
Marco Hernadnez - Staff Writer for the Befit Times Magazine http://www.befittimes.com. This article courtesy of http://www.fitnessconnectiononline.com. You may freely reprint this article on your website or in your newsletter provided this courtesy notice and the author name and URL remain intact.
