Overwhelmed by choice.
Clean eating or Carb sabotage?
Here is an interesting article I received from Josh and Joel, the boys over at BioTrust. One of the things I like about it is that it stresses the idea of watching carbs. Notice I didn’t say protein or calories.
You see, protein should be a fixed number in your plan of keeping muscle and burning fat. Even if you are trying to gain weight, the amount of protein should be around 1 gram per pound of body weight. Yes that is true for both men and women, although if you are freaking out over this maybe look at .8 grams per pound of body weight. And yes, I know it seems like a lot because it is probably a lot more than you are eating now.
That doesn’t make it too much. It just means you need to increase your intake. If you are still fighting me on this, try increasing your protein a little each week while watching the carb intake and see how you feel.
Here is the theory behind all this. If you start with a fixed protein number, that leaves you with 2 other macronutrients to play around with, fats and carbs. Of those two, I would pay attention to the carb numbers. This is assuming you are eating clean, avoiding fried foods, gravies etc… Why? Because if you eat a lot of processed or fried foods you are going to blow up your fat numbers.
However, if you stick with lean meats, fish and chicken the fat numbers will always be in alignment with your protein ratio. Therefore you don’t have to worry about it. So of the three macronutrients you will almost always notice that you don’t eat enough protein and that you eat way too many carbs.
Why? Because the food industry loves making carbs. They are cheap to make and when you add a ton of chemicals in them they taste delicious and almost get addictive. Remember, your body will store excess carbs as fat and it is very easy to overload your plate with carbs. And that is where people get in trouble.
Control the carbs, not eliminate but control, and you will also eat less unwanted chemicals and chemical additives.
I use My Fitness pal to keep track of my ratios. It is a free app and when you program it correctly it is a great tool to track calories and macros.
So check out this article and please pay a visit to the BioTrust site. They have tons of free info on this stuff. The product they are promoting here is IC-5.
More often that not, what we typically think of as a “healthy” meal generally is far from it thanks to a LOAD of misinformation from the media, the food industry, and lo and behold even the ADA.
Fortunately, as a subscriber to this newsletter we are regularly empowering you with current, research-backed information to help you make the RIGHT choices about what you choose to ingest — choices that will ultimately help you achieve your ideal body much faster.
For today, we’re going to help debunk some more nutrition misconceptions by analyzing a meal that a good friend of ours (we’ll call him Bob) truly thought was a great choice for someone trying to managing their weight.
The meal: A grilled chicken sandwich with a baked potato
Now, while on the surface that may look “pretty healthy” compared to a Big Mac with fries, if your goal is to burn fat (which Bob’s is), it’s definitely what we would consider a fat-burningDISASTER..
Why? Well, let’s take a look at the individual components of this meal.
First, when we dug a little deeper, we discovered that Bob’s grilled chicken sandwich is being served on regular ol’ bun…white bread. Heavily processed wheat, and even wheat in general, is one of the worst things you can consume while trying to shed unwanted fat. As we’ve discussed in previous newsletters, even the “brown” versions of bread (wheat, rye, etc) are generally heavily processed — sneaky manufacturers just add food coloring to give them the “whole wheat” appearance so they LOOK healthier when indeed they’re not.
Our basic rule for fat loss is to avoid bread — with the occasional exception of sprouted grain bread, like Ezekial bread, which contains no processed flour…or a high-fiber, true 100% whole wheat bread. Even then, I’d limit those items to twice a week.
Then there is the baked potato. And while Bob does enjoy his baked potato on the conservative side (without all the sour cream, bacon, and cheddar), with just a bit of butter it still packs 300 calories and over 60 grams of high glycemic, insulin and blood sugar boosting carbs. Add that to the heavily processed bun and in just one meal Bob is eating nearly ONE HUNDRED grams of what are some of the WORST carbohydrates possible.
A much better lunch option would have been grilled chicken with a medium sweet potato and a heaping serving of green veggies. Now, that’s not much different than his original grilled chicken sandwich and baked potato lunch, but it stands head and shoulders above it from a fat loss perspective.
Now, believe it or not, white bread isn’t even what we consider to be the worst carb out there. No, there is one particular carb that is FAR worse, and at the link below we’re going to let the cat out of the bag on what is undoubtedly the #1 WORST carb EVER, and how the money-hungry food industry is conspiring to sneak this nightmare carb into just about everything.
In the end, this extremely common carb wreaks havoc on your fat-storing hormones in a MAJOR way, and has even been shown to hamper memory, slow brain activity, and increase your risk of Alzheimer’s.
Are you eating this fat-adding, health-sabotaging carb?
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Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved.