I don't need carbs. Do I?
The age old debate of whether or not our bodies need carbohydrates is really very simple to pick a part. The fact is that our bodies need carbs to survive and function on a daily basis. Be sure to read the Nutrition Chapter in your XTEAM Manual for more information!
The Pros of Carbs
- Carbs are muscle sparing. In other words, they preserve and
prevent the breakdown of lean calorie burning muscle tissue.
- They provide energy to the brain and the body.
- They help spark our metabolism and keep it elevated to
prevent metabolic slowdown and keep hormones in check.
- They stimulate insulin, which leads to a very anabolic/muscle
building environment (this is kind of a catch 22 as you'll read
in a second).
The Cons of Carbs
- Carbs spike insulin levels and elevate blood sugar. It's almost
impossible to burn body fat in the presence of high insulin levels.
(hence - the catch 22 above)
- Consuming too many carbs over lengthy periods of time can lead
to a lot of fat spillover (see chart below), which leads to excess fat
storage. Think obesity, heart disease, diabetes, etc.
- Carbs (especially processed carbs) are the most abused nutrient
from both a health and fat loss perspective.
- Excess carb intake creates a lot of water retention, which leads to
a soft look so it makes you look and feel bloated.
- Processed carbs hide nasty fillers and chemicals that can
potentially lead to severe health challenges. We call these
- Additionally, processed carbs like grains contain "anti-nutrients"
and gluten that can block fat-loss and potentially cause various
types of autoimmune diseases.
Now you know why people think that they can just cut out carbs
and they'll lose weight. Little do they know that there is a LOT
more to it that just that. Our bodies need carbs to stay healthy and keep our metabolism happy and to keep burning fat.
Low carb diets only work for 4 to 7 days at a time before your
thyroid and leptin levels react negatively to slow metabolic rate
and suppress fat burning hormones.
Now you can see the crux of carb intake. It can be a double-edged sword.
That's why you gotta get "sneaky" and cycle your carb intake to
maximize both your health and long term fat-loss. Be sure to review your XTEAM Manual for more information on carb intake and Basic Nutrition.
MORE on Carbs — The Million Dollar Question(s):
• Should I eat carbs?
• If so, which ones and how much?
• Do they make you fat?
• Carbohydrates are the body's ideal fuel for most functions. They supply the body with the
energy needed for the muscles, brain and central nervous system. In fact, the human brain
depends exclusively on carbohydrates for its energy.
• Carbohydrates are found in fruits, vegetables, beans, dairy products, foods made from
grain products, and sweeteners such as sugar, honey, molasses, and corn syrup.
RULE 1: Include the following in your diet:
• Fruits: 2-4 servings daily
• Vegetables: 3-5 servings daily
• Legumes, beans and peas: 1-2 servings daily
• Low-fat and non-fat dairy products: 3 servings daily
• Whole grains.
• Oatmeal, sweet potatoes, quinoa, brown rice and whole grain pastas are your best
• Whole wheat breads, cereals and crackers are healthy options in emergencies.
RULE 2: Limit the following to less than 2 servings daily:
• Fruit Juice
• Refined and processed white flour products (bread, muffins, bagels, rolls, pasta, noodles,
• White rice
• French fries
• Fried vegetables
RULE 3: Eliminate the following from your diet or eat only on occasion:
• Sugary desserts, cookies, cakes, pies, candies
• Doughnuts and pastries
• Chips, cola and carbonated beverages
• Sugar, honey, syrup, jam, jelly, molasses
There you have it. THIS STUFF IS NOT COMPLICATED. Most people are out drinking
alcohol on the weekends, or eating crackers, or low fat ‘snacks’, or a couple of bites of sweet
after dinner and then worry about how much ‘sugar’ is in a cup of grapes. The thing is…nobody ever got fat eating too many grapes. It’s selective memory that makes it confusing. It’s making good choices all the time that gets results, and that simplicity is scary because it boils down to discipline and hard work! Sometimes focusing on the issues that don’t matter distracts us from looking honestly at our actions the rest of the day.
What you see above is the truth. Combine that with your lean proteins and Revolution Personal
Training Program and you will have what you need to achieve and maintain a healthy weight.
The long term result is a stronger healthier you for LIFE!
Edited by: OILPAINTER at: 1/29/2013 (18:24)
BLC24 FABULOUS FEISTY FOXES www.camille-engel.com
Nashville City Leader SparkNashville.com
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