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RAWN13 Posts: 120
10/23/12 5:46 P

My 2nd appointment was with a different trainer and she did say that the eating plan my gym was pushing is a bit too restrictive to keep doing and she was ok with my food diary n that I just have to tweek the odd serving size or cooking method. I work out in am n have no issue with hunger by breaking up the day as 2 meals w carb, 1 without n 2 with. But it is what u r more comfortable doing. No point if u feel like u r starving eh

GLOFRY1 SparkPoints: (11,927)
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10/23/12 1:28 P

Thanks, Ms. Becky. This is great to know because Ive been working out between 3:30 - 5:00 pm at night and then come home and eat our evening meal. I do try to make our evening meal be a lot of vegetables, about equal portions of protein and carbs. Maybe a little less on the carbs.

Edited by: GLOFRY1 at: 10/23/2012 (13:29)
DIETITIANBECKY Posts: 26,584
10/23/12 12:53 P

It would make the most sense to spread your calories, protein, fat and carbs throughout the day to meet your energy demands....actually timing them with more intense work or exercise would be the best. If someone does an intense workout at 6:00 pm...this person should them come home to a heavier snack or regular meal to replenish the glycogen stores with carbs and repair any muscle tears with protein. The post work-out meal is important.

For a trainer to suggest that one should not eat carbs after 3:00 pm is not based on science--and shows a lack of nutrition training.

Dietitian Becky

GLOFRY1 SparkPoints: (11,927)
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10/23/12 9:48 A

I think consuming most of your daily carb allowance early like breakfast and lunch is the idea and then a small amount at the evening meal. What do you all think? emoticon

RAWN13 Posts: 120
10/23/12 3:52 A

Umm no just starchy carbs like potatoes, bread, pasta n rice.
Haven't been told no fruit except eating bananas close to bedtime as high in sugar but I don't really like them much anyway

SUSANBEAMON Posts: 3,185
10/23/12 12:39 A

No carbs (what, no fruit or veggies) arter 3PM sounds a lot like the advice not to eat anything after 8PM. Like your gut knows what time is on the clock. I would have starved to death if I'd
followed that when I was working graveyard shift. As to total calories in a day, as I saw on one post, 1800 calories is perfect for loosing weight if you were eating 2300 before. For many of us, starting out with a weight loss program means eating in the 2000 plus range or our motabulism will think we are starving and slow down. Remember, we need to create a 500 calorie deficit for weight loss. As to potatoes, I've always thought 3,000,000 Irish couldn't be wrong when that was the basis of their diet before the Great Famine. As long as you get all 45 nutrients you need daily in the proper amount, who cares what you eat?

GLOFRY1 SparkPoints: (11,927)
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10/22/12 11:22 P

Sounds like an great plan. Will try and see how it works for me. emoticon emoticon

RAWN13 Posts: 120
10/22/12 8:49 P

If it helps, I have done 1 wk of being reasonably good and lost 2.4 kg(5.28lb) tho it was first decent week back at gym.
Just alternated cereal/ egg on toast for breakfast, light carb & protein snacks for mid morning & afternoon breaks, massive salad with heaps of different stuff w 100g protein n then normal dinner of meat, potato and 2-3 other vege and have soooo much energy.

GLOFRY1 SparkPoints: (11,927)
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10/20/12 8:44 A

Thanks everyone so much for the input. I will give careful consideration to everyone's input. emoticon

DIETITIANBECKY Posts: 26,584
10/17/12 6:17 P

60 grams is not an appropriate total carb amount. For those using a lower carb weight loss approach, 60 grams daily is too low. This does not allow for adequate nutrients to be obtained from foods such as beans, lentils, fruits, lowfat dairy, etc. It is a diet that is too restrictive--which usually results in bordom and a return to more typical eating and weight gain.

If you feel better on a lower carb diet, aim for about 100-130 grams daily so you can eat foods that provide key nutrients, fiber, and energy for your body and brain.

SP Registered Dietitian Becky

RUSSELL_40 Posts: 16,826
10/17/12 5:41 P

Glofry... Except for cheats, I have been under 60 grams a day of carbs, for over 3.5 years. I exercise 90-120 minutes a day, and feel great. I have lost 130 lbs, and got off my diabetes meds completely. I also have CHF, and every aspect of my bloodwork has improved dramatically. If low carb was dangerous, I think as a heart patient, I wouldn't be here.

So health issues are not a reason to consider low carb to not be an option. . but there are a few.

1. Could you stick to that level for a long period. If not, don't start it
2. Will you eat a varied enough plan to get your nutrition? The makeup of those 60 grams is as important as setting it as the maximum. I tend to eat all my carbs as vegetables, since they are so full of nutrition.
3. Do you have an issue with carbs? Some people can just clean up the types they eat. Instead of a Snickers bar, or a potato.. have 2 cups of green beans, or a salad with oil & vinegar dressing. Some people lose fine, eating carbs, just not certain carbs. Find out which applies to you.

If you want to do 60g a day. Plan out a menu, see what happens. Eat good carbs, and then move up if weight loss is rapid. You may be able to go as high as 150, or be stuck at 60. Once you figure that out, you can form a better plan. I would also get bloodwork done before starting, and every 6 months after, so you have further proof that it is improving your health.

Even after 3.5 years of improved health, and weight loss, I listen to people saying low carb is dangerous, and worry about it for a second. Having proof that it works, and is not dangerous, lets you ignore those comments.

GLOFRY1 SparkPoints: (11,927)
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10/17/12 4:23 P

Thanks, SALONKITTY. Will keep you all posted on what I learn.

SALONKITTY SparkPoints: (12,064)
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Posts: 672
10/17/12 4:18 P

The Snickers bar vs. baked potato comparison is based on carbs, not grams of sugar. Your trainer would be correct in suggesting that a snickers bar is better in that sense (less carbs, also more protein, fat...potato is pure carbohydrate). Nevertheless, a Snickers bar is not the better choice, in my opinion. A potato is a whole food, the Snickers bar is not.

My body also feels better with less carbs. I think you're on the right track to think of this as your own experiment in terms of adjusting the macronutrient ratios to suit your body/lifestyle.




GLOFRY1 SparkPoints: (11,927)
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10/17/12 3:17 P

Thanks for all the advice. I know that my body feels better with less carbs...just struggle with whether to keep them below 60 grams a day. I'll keep experimenting and hopefully will find the right formula for me. emoticon

KAPELAKIN Posts: 1,971
10/17/12 11:32 A

I agree with everyone who says that you have to figure out what works for you. That is a complex blend of what fits your lifestyle, your emotional ties to foods and eating, and your body's biochemistry and metabolism.

Your personal trainer is not taking into account the timing of eating carbs relative to when you exercise, work and sleep. This is more important than some arbitrary time on the clock. I try to eat carbs and some protein about half an hour after a hard workout, and a carbs a few hours before if I'm doing a long run of 90 minutes or more. Otherwise, it works best for me to stick with moderate amounts of carbs from unprocessed sources with fiber (beans, sweet potatoes, winter squash, fruits and veggies) in combination with fats and proteins.

I also agree that fats have been unnecessarily demonized. The biggest surge in our obesity epidemic coincides with the lowfat craze, when the thinking was that bagels and pasta were great diet foods. The trick with fats is just to watch the sources and amounts, because they do have more calories per gram than carbs and proteins. However, they are a good energy source, and help to control the blood sugar swings and insulin response from carbs.

BEARCLAW6 SparkPoints: (27,813)
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10/17/12 10:46 A

Glofry, as others have said...everyone is different and you should experiment to see what works for you.

For me, it is not just wise but essential to eat as low carbs as I can to lose weight. I can get away with slightly higher carbs (75-125 g/day) if I just want to not gain weight, but to really cut down on my hunger and careless eating, keeping carbs low is necessary for me. There is nothing harmful about it.

NEED2MOVE2 Posts: 1,124
10/17/12 10:05 A

Everyones body is different.. you need to find what works for you emoticon

GLOFRY1 SparkPoints: (11,927)
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Posts: 590
10/17/12 8:51 A

Is it wise to go below 60 carbs per day if I'm trying to lose weight and body fat?

DIDS70 Posts: 5,070
10/17/12 8:32 A

I follow the no carbs after 3PM and it works for me. My chiro as well as MD told me to cut back on them. I haven't done rice or a potato at all in over two years and I can't say that I miss them. I am more of a vegan raw lifestyle and I would rather fill up on my veggies. I do more carbs for breakfast into lunch because I need the energy throughout the day. I do more protein at night since it is the building blocks for muscles.

ARTSYGIRLV2 Posts: 1,229
10/17/12 7:27 A

Eat breakfast like a king, lunch like a prince, and dinner like a pauper. I feel better, stay in shape (or lose weight) when I have a small, low/no carb dinner at 4 PM and eat nothing afterwards. Some people may say there's nothing to this, but it works for me. We're all different.

PARISAPRIL1 SparkPoints: (8,951)
Fitness Minutes: (22,499)
Posts: 518
10/17/12 7:24 A

While I don't agree with the no carbs after 3pm thing, I do agree that the key to successful weight loss and easy maintenance is a lower carb diet.

Also the carbs in real foods like sweet potatoes are used by the body differently than carbs from foods with added table sugar and even grains. Eat as many vegetables and fruits as you want they should make up the majority of your diet.

I think fats have been demonized unnecessarily as a major cause of weight gain, diabeties and heart disease. In fact this country saw a dramatic rise in weight, diabeties and heart disease after the country embraced the low-fat, high-carb way of living.

Also there are vitamins known as fat soluble vitamins A,D,E and K which cannot be absorbed by the body without eating fat in the diet.

So limiting fats and increasing carbs is the opposite of what you need to be doing.

JERF - Just Eat Real Food

Buy veggies, fruits, meats and fats at the farm, market or store and cook yourself some real food!

Keep your processed sugar and grains low and you will lose weight.


Weightloss Myths - by Sean Croxton at UndergroundWellness.com

www.youtube.com/watch?v=598KCyPutIU&featur
e=related


How Carbs Make You Fat - by Sean Croxton at UndergroundWellness.com

www.youtube.com/watch?v=lUnIgIekQtQ&featur
e=related


Is Your Low-Fat Diet Making You Depressed and Anxious - by Sean Croxton at UndergroundWellness.com

www.youtube.com/watch?v=n_VZ2tY_p_o&featur
e=related


DIETITIANBECKY Posts: 26,584
10/17/12 7:24 A

I am a little confused by your post and want to make sure your program is set up accurately.
If your lower end of your carb range is 205; that means the lower end of your calorie range is 1822....which seems a little high for weight loss. Can you share more??
Becky

RAWN13 Posts: 120
10/17/12 1:52 A

Hello and many thanks for replying guys, this has helped heaps.
@NIRERIN - great point about the 2g of sugar in medium potato, lol definitely not bodybuilding as I have a few layers of fat hiding my muscles.
@RUSSELL38 - it would seem that it is a diet that my gym tries to get its members doing as they have some success with it, like 10 specific things you need to mark off daily for optimal weightloss like 8 hrs sleep, protein every meal, ... mins exercise, 2-3 litres water daily etc.
@DIETICIANBECKY - lol my activity level hasn't been the best and I am trying, thus the personal trainer, to get back into my training schedule. I am thinking they have it wrong, its the fats that I struggle to keep low as my sp carb level is minimum 205 and I have just got to nearly 90 with my dinner still to go. This is due to summery weather in NZ, so salad for lunch. hopefully I will get carbs up in my range.

PS well done all of you with your weight loss, lol hoping to get some of that soon

Edited by: RAWN13 at: 10/17/2012 (01:58)
BUBBLEJ1 Posts: 2,809
10/17/12 1:36 A

Carbs are fine. Don't listen to the trainer and don't take nutrition advice from them again!

DGEOGHEGAN Posts: 447
10/16/12 4:23 P

Carbs are the energy your body needs to fuel it's self. So what you don't need that energy after 3 pm...hmm...

NOTTINGHAMKATE Posts: 193
10/16/12 4:05 P

I've lost over two stone now - AND I LOVE MY CARBS! I think the no carbs after...rule gets used simply as a way to eat less carbs. I find that if I spread them out over the day and stick within my limits carbs are not an issue for me. Yes, I eat less of them than I used to but they are still there in my diet - bread, potatoes, rice (many kinds but mostly brown), pasta, barley, quinoa...I love them all. I also know full well that for me cutting out carbs would be followed by a very swift fall off the healthy eating bandwagon - there's no way I could keep it up.
Enjoy your personal trainer for what you employ them to do - train you physically, and don't worry about the other stuff.

MADAMES Posts: 1,461
10/15/12 8:09 P

Sounds like DietitianBecky has the sensible plan!


DIETITIANBECKY Posts: 26,584
10/15/12 8:04 P

Your personal trainer has "little to no training" in nutrition. There is no reason to avoid carbs after 3:00 pm. And based on your activity level, training schedule, and health---it could be dangerous.

As already mentioned:
1. Take notice of your SP carb range. If you feel you do better on a lower carb intake--then stick with the lower end of the range.
2. Select smart carbs using lowfat milk, yogurt, fruit, veggies, starchy veggies, whole grains, beans, legumesetc
3. Distribute these carbs into your 3 daily meals and 1-2 snacks.

SP Registered Dietitian Becky

RUSSELL_40 Posts: 16,826
10/15/12 4:04 P

It would be much bettter to just lower your carbs overall evenly throughout all meals. I am assuming that she doesn't want you to eat all the carbs before 3 p.m.??

Anyways, without any carbs, you're blood sugars drop, but I don't think splitting up your day..carb/ no carb is a great idea. Lowering the total might have some benefit, if you lower the amount enough, but a lot of people have no issue with starchy carbs like pasta, potatoes, wheat, and corn. On what basis did she peg you as a person who has issues with carbs?

What would probably be beneficial is to severely limit sugary, or starchy carbs, but you might want to replace them with other carbs, like nuts, seeds, or MORE vegetables. If you are losing weight at your current carb level, I would use my trainer's advice on exercise/training, and ignore her nutrition advice. I would suggest asking for her degree in nutrition, but at that point, you might as well get a new trainer.

My experience as a low carber is that if I simply lower the amount of carbs, I have to lower them significantly to not crave them later when I do eat some. By cutting them after 3 p.m., you may be setting yourself up for a carbfest at breakfast. High fiber, low glycemic carbs over sugary, starchy carbs, might make a big change while not lowering carbs that much. Sometimes, it is about quality over quantity.

Also, did you ask why no carbs after 3 p.m.?Your body can't tell time. If you don't feel comfortable asking questions, and you don't think her answers make sense, if you do, then get a new trainer.

I think you might be better off getting nutrition advice from a dietitian/ nutritionist. I have never understood why people think the person who teaches them how to use a lat machine, thinks they should also know about nutrition. Most of these people train at gyms, because they have never had a weight issue, and just " love hanging out at the gym!" Always find out if they are certified in both skills.

Edited by: RUSSELL_40 at: 10/15/2012 (16:06)
STEPHEN_NANNY SparkPoints: (10,496)
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Posts: 385
10/15/12 4:04 P

Your trainer is oversimplifying the word "carbs", leading to a needless restriction.

Carbs are not all created equal...a carb made of processed sugar will hit your system faster, and too much will cause your body to produce too much insulin. If this isn't burned quickly (like you would in a workout), it can become stored fat. The same amount of carb, but of a more complex variety (think nutty rice or super grainy bread) will take longer for your system to process, and won't cause the same insulin spike. Also in the mix is the amount of fibre that the carb is wrapped in (the more the better).

So, if a person's main source of carbs in a day came from sugar (eg candy bars, softdrink etc), then there probably would be something to an after 3pm rule...but that person has bigger problems than "when" they eat :) However if you are eating healthy complex or fibre-type carbs (think=apple), then that kind of restriction is silly, unnecessary, impractical, and unsustainable.

Edited by: STEPHEN_NANNY at: 10/15/2012 (16:16)
YOJULEZ SparkPoints: (15,605)
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Posts: 2,171
10/15/12 3:55 P

You could try it and see if it has any effect. But, in my opinion, most personal trainers don't really know what they're talking about when it comes to food. They're not registered dieticians so they shouldn't really be giving out nutritional advice.

In my experience, it doesn't matter when you eat them. I lost my weight all while eating carbs... including pasta at least once a week with dinner at 9pm, and eating potatoes often as well. My nighttime snacks before bed often consisted of carbs as well. As long as you're eating it in moderation (ie eating the correct portion sizes), it doesn't matter, in my (uneducated and unprofessional) opinion.

NIRERIN Posts: 11,858
10/15/12 3:55 P

well, when i look up a medium raw potato [about 213g] it has 2 g sugar. so i'm not sure what kind of snickers bar only has 2 g sugar, but i'd say she's off a bit somewhere. there are 39 g carbs in that same raw potato and 5 of them are grams of fiber if you're more interested in the carb breakdown of potatoes.
and then you have to remember that trainers have absolutely no required nutritional classes they have to take. a registered dietitian, i'd follow nutritional advice from. a trainer doesn't have to take any courses or follow anything nutrition related to be a trainer. they might know stuff, they might not. i'd pop your trainer into the latter camp from the no carbs after 3pm statement though. but that's me personally and i get at least half my calories from carbs [and i certainly don't keep it to before 3pm]. but that is also me and everyone is a little different.
if your trainer is heavily in to bodybuilding and you want to be as well, and you are sculpting off those last few pounds, you certainly don't want to be following my advice on what to do there as i have no clue how you do that. if you aren't there or you trust your nutritional knowledge more than her's, then you can do one of two things. if you like working with her, then smile and nod and say of course you are following her advice about eating and keep working out with her and following your own nutritional plan. if you're a more confrontational person you can have a reasonable talk and discuss why you are following your nutrition plan, but why you plan to continue to eat your way and work out her way. the final option is to kick her to the curb entirely.

DEE0973 Posts: 1,517
10/15/12 3:49 P

I've heard it both ways. No carbs after 3pm which I find hard b/c I prepare meals for my family and don't want to feel deprived.
I've also heard that you should eat carbs for dinner which helps.

I say, do what works for you while staying within your ranges.

Good luck

RAWN13 Posts: 120
10/15/12 3:37 P

Just had my first of 10 personal training sessions which I bought as motivation for jumpstarting weightloss. First thing out of her mouth was that I should now no longer be eating carbs after 3pm and the only reasoning I could get out of her was that a medium potato has the same amount of sugar as a snickers bar.
I can understand bread and only having rice and pasta very occasionally after 3pm but sweet potato and potato? Really? Are they actually that bad for you?

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