#48 Timing Your Carb Intake for Optimum Energy & Fat Loss
We talked about good and bad carbs in Blog #46.
The 3 golden rules for making good carbohydrate choices are:
- Use vegetables and fruits. 2-3 serves of fruit and 4 handfuls of fibrous veggies daily. Go for lower GI fruits like berries, apples, pears, oranges, and grapefruit save higher GI fruits like mango, pineapple, and grapes for a treat.
- Use whole grains like oats, quinoa, brown rice, bulgur wheat. Avoid White bread, white rice, anything made with white flour.
- Use legumes like beans, lentils, and chickpeas along with Kumara (sweet potato) as excellent sources of low GI Carbs.
Women who have a higher intake of fruits and vegetables have lower odds of being overweight or obese and far fewer menopausal symptoms.
We also have lower rates of heart disease, stroke, and cancer and slower rates of cognitive decline.
Conversely, women who have low vegetable intake and high consumption of meat and processed foods showed a higher incidence of all the above conditions.
The fibre in these foods also keeps our blood sugars stable, balancing our oestrogen and insulin to help avoid that middle-aged spread.
When to eat your Carbohydrates.
- Eat carbs for breakfast - you will burn them off easily during the morning as your metabolism comes up. The fibre will also help to fire your metabolic rate and fat burning up for the day. This also makes sure that your brain, body, and hormones are all working at full capacity.
- Eat carbs to fuel your workouts. Yes, by all means, do "fasted cardio" first thing in the morning. But always eat some carbs before you lift weights. There is no point in weight training on empty, you need glycogen in your muscles to lift weights!! The carbs that you eat before your workout will not be stored. You will use 30-40g of carbs per hour when you train.
- Always have carbs with your post-training protein. These carbs won’t be stored either they will be pulled straight into your stimulated muscle tissue to refuel it (and while it is doing that - you are burning fat as fuel)!
- If you exercise in the morning, make your last major carb intake at lunchtime.
- Avoid overloading your plate with carbs at night. Unless you work nightshifts or have an amazing sex life you are not going to burn those carbs off! Not only will they be stored as body fat but they will prevent you from burning fat as a fuel overnight.
- If you crave dessert try a little dark chocolate - over 72% cocoa is best. Dark chocolate is low Gi (check the sugar content) and has anti-ageing, heart-protective, and hormone boosting properties.
What a typical day might look like:
Breakfast (or pre-training)
- Rolled oats, chia seeds, flaxseed, sunflower seeds with or without plant protein powder, soaked in water or unsweetened almond milk and served with berries.
- or wholegrain toast with eggs or nut butter
- or Yoghurt and berries or a banana
Morning tea (or post-training)
- Banana with a plant protein shake (post-training)
- or Peanut butter with apple
- or Raw mixed nuts with a couple of mandarin oranges
- Your choice of protein with ½ plate of fibrous vegetable and either a fist-sized kumara (sweet potato) or potato
- or ½ cup brown rice, quinoa, bulgur wheat or a slice of grainy bread and good fat like a little avocado
- Banana with raw mixed nuts or nut butter (Pre-training)
- or Green smoothie/plant-based protein shake
- or Nuts and seeds
- Your choice of lean protein with ¾ plate fibrous veggies (no starchy veggies)
- No refined carbs or starchy vegetables use cauliflower mash and cauliflower or broccoli rice
- Konjac noodles or courgette noodles
- 1-2 squares dark chocolate
- Or a hot chocolate made with raw cacao, boiling water and a little almond milk
I know all this takes some planning but when it comes to fat loss after 40 “failing to plan is planning to fail”
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