Follow This Good Carbs Versus Bad Carbs Strategy
As I’m sure you’re well aware, the good carbs versus bad carbs debate is often very confusing topic. I still remember the frustration I went through during my early transformation days. One area that I had a hard time understanding was carbs. I always struggled with the following three questions (which is why I allocated such a large portion of my book, Awaken The Abs Within, to this topic):
What TYPES of carbs are good for you?
What is the right QUANTITY of carbs to eat?
What TIMES should you eat carbs?
It wasn’t until I finally unlocked the secrets to these questions that I started to get six pack abs and a flat stomach.
So How Do You Decipher What Are Good Carbs Versus Bad Carbs?
A lot of people assume I’m a “low carb” guy. Although I don’t classify myself that way, I am smart with the types, quantities, and times I consume them.
I truly believe the overconsumption of the wrong types of carbs at the wrong times is one of the main reasons so many people have a hard to losing fat and keeping it off.
Wrong types of carbs include:
- Bread (yes, even whole grain/wheat bread can stop you from losing fat)
- Rice (especially the white kind)
Even if you consistently workout, when you over consume any of these types of carbs, it’s almost impossible to lose fat. These refined and processed carbs cause drastic blood sugar swings and spikes in insulin production, appetite, and cravings. These swings and spikes literally cause your body to store fat.
I bet you thought potatoes would be on the naughty carb list. Although many people often classify white potatoes as unhealthy, whole potatoes (not french fries or potato chips) are actually a very nutrient dense health food. Potatoes are just one example of the classic carb confusion syndrome.
I can’t tell you how many times I see people who think they’re eating healthy when they’re just filling their body with empty unhealthy calories. These foods usually have a deceiving “healthy” label on the package. Examples include, breads and cereals that contain “whole grains”. However, if you look at the first ingredient, it’s usually refined flour which will spike your blood sugar.
1. Reduce Consumption Of Grains By Increasing Consumption Of Lean Protein And Healthy Fats
Healthy fat sources include: avocados, nuts, nut butter, and seeds.
If you feel like you can’t give up grains, save them for your treat day. If you eliminate/reduce them for 6 days of the week, you can safely reward yourself with a treat day once a week.
2. If You Require Grains Everyday, Focus On The Healthy Types
If you’re going to eat grains, focus on sprouted whole grain foods (ezekiel). The sprouting of grains helps with digestion and removes some of the grains anti-nutrients.
Also focus on grain based foods that still contain the germ and bran. These portions of the grain are nutrient dense, very high in fiber, and don’t contain as much starch and calories. For example, you can go with oat bran over oatmeal, and add rice bran to your cottage cheese, salad, soup, and yogurt.
If you’re thinking wheat germ is a good choice, be aware of the gluten content. Although wheat germ is more nutrient dense than wheat, many people have a gluten intolerance even if they don’t know it. Ask your doctor to get tested if you’re unsure if you’re intolerant to gluten.
3. Get More Of Your Carbs From Vegetables And Fruit
In point #1, I discussed decreasing your consumption of grain based carbs. In this point, I want to talk about increasing your consumption of vegetables and fruit. Focus on getting the majority of your carbs from vegetables, sweet potatoes, and whole fruits such as berries. But please stay away from fruit juices. During the processing of the juice, most of the healthy fiber is removed thus drastically lowering its nutritional value.
Sweet potatoes and yams are high in fiber, antioxidants, vitamins, and minerals. I tend to always go for the orange ones over the white ones. However the problem with sweet potatoes and yams is the time to cook them. Who really has time to bake them for an hour? Not me. That’s why this recipe only takes 5 minutes.
Side note: please don’t use the microwave to cook your food. I’ll cover why it’s unhealthy to cook food in the microwave in another blog post. But for now, just take my word for it.
1. Slice sweet potato/yam into thin slivers.
2. Put slivers into a pan.
3. Add a small amount of butter, virgin coconut oil (great source of medium chained triglycerides), and 4 tbsp of water to the pan.
4. Cover the pan with a lid and simmer for approximately 5 minutes.
5. Once soft, sprinkle with cinnamon. If you want an even sweeter taste, sprinkle with stevia ( a natural sweetener).
Add this side of sweet potatoes/yams to any lean protein source and a side salad.
Congratulations, you just created a healthy balanced meal that includes carbs!
Hopefully The Post Cleared Up The Good Carbs Versus Bad Carbs Confusion
Comment below if you need further clarification on my Good Carbs Versus Bad Carbs rules.
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