SAY NO! TO NO CARBS! By Anthony Noud

SAY NO TO NO CARBS!! By Anthony Noud

Since becoming a fitness professional I have encountered a strange phenomenon. In social situations with friends or when meeting people for the first time, as people realize I am a fitness professional they almost ALWAYS take it upon themselves to confess to me why they are not in good shape, how they used to be in good shape, or tell me about there friend/flat mate/tax agent/cousin’s sisters babies mumma Tracy who is Miss Australia 1991.

Once that is out of the way one of the most common phrases I hear is definitely: “I know what I’ve gotta do, I’ve gotta cut out bread and pasta- its just so hard because I love my carbs!” or “I’m not eating carbs after this” or “Just gotta get back onto my protein shakes”. To which my reply is always “Actually, good carbs are ok, your body needs carbs”. I have found that this reply is quite a good trick, as 90% of the time in response I get a puzzled look that says “this guy doesn’t know what he is talking about” and the conversation about diet/training ends there.

CARBS ARE NOT THE ENEMY!! (well, not ALL of them)

Carbohydrates are the main source of energy for your body. All carbohydrates form glucose when digested. The glucose is then taken into your cells via blood to be converted into energy (calories). Your pancreas secretes insulin, which controls the uptake of glucose. Excess glucose is stored in the liver, in muscles, or as FAT around the body.

Its true, certain carbs create a dramatic rise in insulin (as a result of high blood sugar levels). In plain English, high levels of insulin tell your body to store fat, and make it harder for your body to burn fat for energy.

ALL CARBS ARE NOT CREATED EQUAL!!

Certain carbs will create immediate high insulin and blood sugar levels, basically telling your body to store fat. I repeat, high levels of insulin tell your body to store fat, and make it harder for your body to burn fat for energy.

To make things worse, if your body frequently has high insulin levels, you can develop insulin resistance, which will make your body produce even more insulin than before, causing a vicious cycle of storing fat more easily and being able to burn fat less easily. Over time, insulin resistance can lead to diabetes, obesity, and high blood fat levels (which can lead to heart disease).

Whoa, whoa, whoa!! I don’t care about all the science mumbo jumbo!  As an average person wanting to lose fat from my midsection and tone my bum and tummy what does this mean?

Carbs that spike insulin levels are commonly referred to as simple, refined, quick, empty or High GI carbs. In other words BAD CARBS!

Bad carbs have low nutritional value, are high GI and/or include heavily processed foods that contain refined sugar, refined white flour, additives, chemicals and preservatives. Examples of bad carbs: White bread, refined grains-stripped of fiber and nutrients, sugar, cakes, biscuits, fruit juice, soft drink, alcohol, sweet syrups- corn syrup, maple syrup and honey, white pasta, bagels, pastries, bakery treats in general, packet chips, hot chips, and most cereals! The list goes on forever, a good way to determine how refined a particular carbohydrate is would be to ask the question: How close to it’s natural or original state is this item? For example; Traditional oats are a great carbohydrate choice however honey roasted or toasted oats are nowhere near as kind to your waistline (my personal hate is Nutri-grain, marketed as healthy but basically sugar in a bowl). Similarly, french fries or packet chips are NOT simply potatoes that have been sliced and cooked (this should be common sense – but sadly isn’t)!! 

These carbs are more likely to be stored as fat, only provide a quick energy spike and will leave you feeling tired and hungry…which means another trip to the lunch room, bakery, local takeaway and inevitably (in the long term) the HOSPITAL!

At this point my newfound friend might say- “See! I told you so, carbs are bad and will make you fat and die!” This is like saying, “If you drive a car, you will certainly crash and die” -absolute rubbish.

Good Carbs provide sustained energy release, gradually increasing blood sugar levels over time- posing much less of a burden on the pancreas to produce insulin and less likely to be stored as fat. Commonly referred to as complex, slow or Low GI carbs…GOOD carbs contain much-needed nutrients and fiber- keeping you feeling fuller for longer.

Examples of good carbs are: Whole grain foods like brown rice, oats, and popcorn (air popped), wholemeal and grain breads, beans and legumes. The Potato has a really bad rep in the diet/weight loss world however in its natural form is an excellent source of potassium, vitamin C and a good source of fiber with NO fat and NO cholesterol! These are carbs that should be a part of ANY diet! Whether your goal is weight loss, maintenance or weight gain you MUST eat carbs!

The holy grail of good carbs are vegetables…ALL vegetables are carbs!! The more fibrous (containing fiber) the better. Think broccoli, spinach, squash, zuchinni, tomatoes, cucumber, lettuce etc. Any green vegetables are great fibrous carbs perfect for weight loss as they are low calorie, low GI, nutrient rich and full of fiber keeping you full for longer…is it really any wonder they are referred to as “abs food”…fibrous carbs make you lean!

Because good carb foods tend to have higher fiber and lower calories than many processed bad carb foods, you'll find yourself feeling fuller while eating fewer calories though it's possible you'll be eating a bigger volume of food. This is often the case with my clients that follow my diet plan, they are amazed that they are eating much MORE food yet losing a whole lot more weight!

Don’t be scared of carbs! They are the fuel that keeps your body running! Fill your body with cheap and nasty fuel (bad carbs) and of course you will perform poorly, feel sluggish, lack energy and gain weight! Choosing the right fuel source (good carbs) in an appropriate quantity and you will be healthier, more energetic (less energy slumps), feel fuller for longer and be in top condition to burn fat and stay lean!!

If you would like a dietary plan tailored to your body type and specific physique goals feel free to contact me anthony@purehealthclubs.com.au and take a step towards the body of your dreams now!

I appreciate your feedback so please comment, message me via facebook, twitter or email and if you found this useful please share with your friends! TRAIN HARD AND EAT WELL!!