First of all, there are three essential macronutrients that we all need: Proteins, Fats and Carbs. A well balanced diet should comprise of eating foods from those three macronutrients. However, time and time again, carbs are seen as the worst of the three and has this bad reputation, that it will make you fat – WRONG! The only thing that will make you FAT or GAIN WEIGHT is a CALORIC SURPLUS above your current BMR (Basal Metabolic Rate) & TDEE (Total Daily Energy Expenditure). Technically speaking then, you may even become OBESE whilst eliminating carbs and following a ketogenic diet – why? Well because if you’re over your CALORIES without eating even 1 single gram of carb, you will gain weight. So grab yourself a POTATO and start losing some weight. Just make sure to follow these 5 tips:
- Flexible dieting
You’re human and you should enjoy the fruits of your labour (Pun intended). Make sure to be flexible with your diet and do not constrict yourself of particular food groups like carbs and all of its delicious foods like rice, bread, pizza and cake! Make sure to know keep yourself sane and follow a diet plan that you can maintain for the rest of your life. If you’re under your caloric needs, and have 100 calories remaining in your daily eating schedule then why not grab a banana or even an ice cream equivalent to 100 calories?
- Balance
Remember that balance is very important, we are not telling you to follow a carb only diet. Have a balanced diet and lifestyle around food. Make sure to eat your greens, beans, legumes and oatmeals too! But, noodles, potatoes and rice can definitely be added into your diet – do not restrict yourself from your favourite or cultural foods. Everything is better in moderation.
- Not all carbs are alike; but all carbs provide energy
There are simple and complex carbs. Simple carbs are quickly absorbed into your body and give you energy fast! Some simple carbs include white toast, jam, ice-cream and a can of pop. Complex carbs take a longer amount of time to digest and breakdown in your body. Some complex carbs are beans, barley, oatmeal and whole-wheat products. However, both kind of carbs give you energy and eventually get broken down in your body and used as fuel for your day.
- Log in your calories and track your macronutrients
Make sure to eat your carbs, proteins and fats but log them into your daily journal or app (myfitnesspal). For example, if you need 2000 calories to maintain your bodyweight based on your TDEE or BMR and want to maintain your weight, then make sure to eat 2000 calories from carbs, fats and proteins. First, google and calculate your TDEE & BMR or ask a trainer to do that for you. Second, choose whether you want to lose, maintain or gain weight and adjust your caloric needs accordingly. It may be an easy process for you but it can get quite complicated, so just get a free consultation and learn how to from one of our personal trainers.
- Timing your meals and carbohydrates
Here’s some interesting questions for you: what will give you a better workout? Eating 50 grams of simple carbs or complex carbs 1-2 hour before training? Can you have ice-cream prior to working out? Is eating 50 grams of vegetables prior to exercise optimal, or just gassy? Make sure to learn your body and give it the fuel it needs to carry out daily tasks. For example, why do professional athletes and marathon runners eat a huge bowl of pasta or potatoes 1 night or a few hours before their big game or run? Why do athletes eat carbs and drink gatorade (carb) after using their glycogen stores aka energy – well because they can recover faster and do more again next time!
If you need help with your nutrition and meal planning – book an appointment today.
The Markahm Gym
The Mall at Langham Square,
8339 Kennedy Road, Unit 2800
Markham, Ontario
L3R 1J5