Carbohydrates... You would think that from the ads on T.V., radio and billboards that these critical nutrients were poison. The truth is – you can not burn fat, think clearly or maintain a high energy level without them. And, for those of you who are starting on an exercise program, as well as those of you who are dedicated fitness fans, you NEED energy from carbohydrates to get the most out of your program.
A healthy, balanced nutritional plan for an individual with an active life style should consist of approximately 55% complex carbohydrates, 30% fat and 15% proteins. The problem is, is that most people get most of their carbs from processed foods containing bleached white flour and sugars such as high-fructose corn syrup.
It is not the carbohydrates that make us gain weight, it is the amount of CALORIES we ingest, relative to the amount of CALORIES we expend through our daily living (sleeping, breathing, thinking, etc.) and, of course, physical exercise.
Example #1, if I ingest 2,000 calories per day (55% complex carbohydrates, 30% non-saturated fats and 15% proteins) and expend 2,000 calories, I can typically maintain my weight at its current level.
Now let’s look at another example. If I keep the same lifestyle / level of activity and take in 10% more calories per day (or 200 calories) than I expend, over the course of about two and a half weeks, I will gain approximately one pound. By the end of twelve months, I have the potential of adding 20+ pounds of bodyweight!
You can see from this simple example that by just adding a small amount of extra calories in your diet you can, over time, add many pounds to your physique. And when you do, you will have a higher probability of hypertension (high-blood pressure), adult onset diabetes (Type 2), decreased HDL (the good cholesterol), more stress on your weight-bearing joints and other health issues. So, it pays to be intelligent when it comes to the caloric makeup and INGREDIENTS of what you are putting into your mouth.
Many popular diets would have you believe that you should get minimal carbohydrates (10% or less) with 45% (or more) protein and 45% (or more) fats! And your body metabolizes very little protein for energy!
People who embark on these diets (only fats and proteins) put themselves at great risk by subjecting their bodies to a state called “ketosis”. So what is “ketosis”? Ketosis is an abnormal condition caused by the incomplete breakdown of proteins into Ketones (which are related to Acetone, the main ingredient in nail-polish remover). Ketones are acid-like molecules that can cause death!
So how can you build better health, have more energy and still burn fat when eating carbohydrates?
One way is to eat whole grains, especially for the most important meal of the day - breakfast – as cliché as it sounds, it is absolutely true. Here are some of the recommendations that you can easily find at any grocery store. And these grains are great for those on wheat and gluten free nutrition programs.
Of course, we have all heard about Steel Cut Oats, but what about Quinoa, Millet or Buckwheat? Quinoa was used by the Incas and is still a staple food in South America. This whole grain is a complete protein grain and contains the following essential amino acids: Isoleucine, Leucine, Lysine, Phenylalanine, Methionine, Threonine, Tryptophan and Valine. In addition, Quinoa includes the following non-essential amino acids Cystine and Tyrosine. One serving (1/3 cup) supplies only 134 calories and 3 gms fiber, 4 gms of complete protein and 23 gms of complex carbs to give you the energy you need to burn fat.
Millet in one serving (1/4 cup) gives you 150 calories and 4 gms of protein, 33 gms of complex carbs and gives 15% of your Recommended Dietary Allowance (RDA) of Iron. These grains are versatile enough so that you can also include them in salads for lunch or dinner!
Check out a few of these unique grains at your local market today!
Copyright 2006 -2010 Keith A. Shaw and Shaw's Karate Institute
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