Skinny Carbs

Vicious cycle of over eating carbs

Is that like an oxymoron?


A well-balanced meal suggests healthy amounts carbs, protein and fat.  However, during this fat loss transformation period, I want to remain in a catabolic state.  One major player to consider is carbohydrates.  When you eat a piece of candy, it increases your blood glucose level activating insulin release to store it as either glycogen (limited amount) or body fat.  All this to bring back down your blood glucose level and once that happens, you get a "sugar crash" causing you to crave more carbs.  


Insulin is not your enemy.  Protein also elicits a insulin spike but it does not increase blood glucose the way carb does. 


Carbs are not your enemy.  If you deprive yourself completely of carbs, your body will go into starvation mode and respond by releasing stress hormones to retain more fat.  

Some fad diets (such as Atkin's) suggests 20-30 grams of carbs during the initial phase.  I don't even know how that's possible since a pure veggie shake I make is already 30 grams of carbs.  What the f*ck do people on Atkin's eat?!


It's good to eat carbs, but only the right types - ones that have a low glycemic index, take longer to digest, and do not produce such an intense insulin spike (followed by a "sugar crash").

Good Complex Carbs	Bad Simple Carbs
Nuts Legumes Fructose (Basic sugar found in fruits) Pasta (Boiled 5 min.) Dairy ( Ice cream, skim milk, whole milk, yogurt) Fruits (fructose ONLY-plums, peaches, apples,  oranges, pears, grapes, grapefruit) Rice (polished), or brown Sweet potato Oats All-bran Most Vegetables ( carrots, corn, root vegetables)	Sugars (high to low: Maltose, Glucose, Sucrose) Puffed cereals (white rice, wheat, corn, rice cakes) Potatoes Candy Breads (esp white bread) Instant products ( instant: rice, oatmeal, wheat, grits) Flaked cereals (corn flakes, etc.) Corn chips

Unfortunately, I still do get my share of simple carbs twice a week, such as when I dine out.  I can't give up my social life completely for weight loss... haha I just make sure those days are balanced with an intense day at the gym.

One of my favorite carbs is quinoa.  I eat quinoa salads maybe 4-5 times a week.  

Boil then simmer for 15 min

1/4 cup quinoa

3/4 cup water

Dice:

1/2 diced carrot

1/2 diced cucumber

1/2 onion

1/2 avocado

1/2 celery

1/2 tomatoe

Garnish:

1-2 oz feta

parsely

olive oil