Carbohydrates - ‘Simple’ Carbs and ‘Complex’ Carbs
I’ve discovered that a diet containing moderate amounts of protein (around 30 percent), moderate carbs (around 50 percent) and lower to moderate amounts of “good” fat (around 20 percent), works best for most people and can easily be followed for life.
To make this simpler, to determine how many carbs you should try to eat each day, take your current body weight times eight. (I’ll use an example of a 200 lb person for illustration.)
200 x 8 = 1600 calories per day
This will be a good starting point for the number of calories you’ll want to consume each day while trying to drop the pounds. You may have to adjust it depending on your results.
Then take this number and divide it by two. Why? Because I recommend 50% of your calories come from “good carb” sources.
1600 calories / 2 = 800 calories
Then divide this number by four, which is the number of calories in a gram of carbs.
800 calories / 4 = 200 grams of carbs per day. Voila!
Now, keep in mind that these carbs should be spread out over five mini-meals during the day. And, the BEST times to eat carbs are within an hour of waking up and right after you exercise. This is when your body is “primed” to store the carbs in your body cells and muscles, for use as energy, rather than as fat.
You asked which to avoid. Well, “simple carbs” are the WRONG ones. Examples of simple carbohydrates include those found in soft drinks, many “fruit” juices, candy bars, ice cream, donuts, syrups (in canned fruits too), and processed white breads and rolls.
Even though they may be tempting, these foods are the ones that “absorb quickly,” spike your blood sugar, and signal a fat-storing hormone called insulin to be unleashed. Then after this sugar is packed away as fat, your blood sugar levels go crashing.
This zaps your energy and creates a breeding ground for uncontrollable cravings and never ending hunger. (Limit your intake of these foods to your “splurge meal” once a week).
Complex carbohydrates, on the other hand, have all the right stuff. These foods are the ones that feed your body the energy it needs in a steady fashion (none of this blood-sugar roller coaster business) while also adding fiber and important vitamins and minerals to your diet.
Complex carbohydrates can be further broken down into what I like to call “energy carbs” and “color carbs.” Energy carbs are nutrient-dense turbo chargers. If you’re looking for power and vitality, these little gems are your best bet. But be careful not to over-indulge because these foods can have lots of calories. I suggest a maximum of three servings of these energy carbs a day. A serving is about the size of your clenched fist.
Here are some great ENERGY carb selections:
1. Whole-grain breads
2. Whole-grain oatmeal (not instant)
3. Long-cooking cream of wheat
4. Whole-grain pasta
5. Corn tortillas
6. Brown rice
7. Baked potatoes
8. Sweet potatoes
“Color carbs” are rich sources of fiber, but their real claim to fame is in providing phytonutrients, which are important chemicals found in plants that support a variety of health functions. A specific family of phytonutrients called anthocyanins are the compounds responsible for giving fruits and veggies their vibrant color.
Here’s the real kicker though—anthocyanins also pack a powerful antioxidant punch. Different color pigments carry different health benefits.
For example, lutein, an important nutrient for eye health, is found in yellow-green vegetables such as corn and peas. Lycopene in tomatoes makes them red, but it may also support prostate health. Sulphorapane gives broccoli and Brussels sprouts their green color, but it also happens to be a potent weapon against cancer.
So, load up on colorful fruits and vegetables, the brighter colors, the better. Now here’s a BIG tip. If you’re ever going to overeat on anything, try your best to make it on these color carb foods, which I’m putting as #9 on today’s list.
Why? Because they’re packed with nutrients and low in calories. I suggest a minimum of three servings of these color carbs a day. A serving is about the size of your clenched fist.
Persevere and you will reach your goals!!!!
Annie Pattichi
Clinical Psychologist MA
Clinical Hypnotherapist CI
Transformational Life Coach
EFT Therapist
P O Box 23652
1685 Nicosia
Cyprus
Tel: (357) 22 44 22 80
Mobile: (357) 99 468 260
email: dersana@spidernet.com.cy
web: www.transformnow.net
blog: http://transformnow.spaces.live.com/default.aspx
My intent is to lead you to your own source of wisdom and allow you to take full control of your life
Life in itself has no meaning. Life is an opportunity to create meaning. Meaning has not to be discovered; it has to be created. You will find meaning only if you create it.
Hypnosis is a process, not an event.
The usefulness of hypnosis was recognised by the British Medical Association (1955), the American Medical Association (1958) “there are definite and proper uses of hypnosis in medical and dental practice”, and the American Psychiatric Association (1961)
EFT - Emotional Freedom Techique - balances the energy system and helps to alleviate both emotional and physical pain.
Stop smoking, stress management, weight loss, learning & sports enhancement, and complimentary medicine hypnosis - chronic pain, insomnia, depression, phobias, relationship difficulties and much more…..
Past life regression therapy (trained by Dr Brian Weiss) http://www.brianweiss.com/
Life between lives spiritual integration (trained by The Michael Newton Institute) http://www.spiritualregression.org/, http://www.lifebetweenlives.org.uk/
Member/Instructor of the National Guild of Hypnotists www.ngh.net
Help a hungry child, visit www.thehungersite.com
Join a global community of peace: http://www.peaceisthewayglobalcommunity.org/index.aspx
Be the change you want to see in the world - Mahatma Gandhi
Divine work is to subdue pain. — Hippocrates
Cultivate Peace, Together we can create heaven, right here, right now
When the power of love becomes greater than the love for power then we will have peace - Anton Tchekov
Knowing is not enough, we must apply. Willing is not enough, we must do - Johann Wolfgang von Goethe
“The temptation to quit will be greatest just before you are about to succeed.”– Chinese Proverb
Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. - Thomas Edison
Imagination is more important than knowledge. Knowledge is limited. Imagination encircles the world. - Albert Einstein
I don’t think God cares where we were graduated or what we did for a living. God wants to know who we are. Discovering this is the work of the soul – it is our true life’s work — Bernie Siegel
“There are many intelligent species in the universe. They are all
owned by cats.” - Anonymous
“Even overweight, cats instinctively know the cardinal rule: when fat,
arrange yourself in slim poses.” - John Weitz
“To touch the soul of another human being is to walk on holy ground.” -Stephen Covey
We aren’t human beings leading spiritual lives, we are spiritual beings leading human lives. - Teilhard de Chardin
