Starchy Carbs- Fibrous Carbs. Your Simple Guide to Looking Good Naked (Pt. 2)
By Michael Collins
In part one of Carb Manipulation: Your Simple Guide to Looking Good Naked, I spoke about how the biggest factor in how you look is your carb intake. Protein, carbs and fat all contain calories, but carbs have the biggest direct effect on your waistline (and how you feel).
From there, we hashed out that carbs can generally be divided into two categories: Starchy and Fibrous.
Starchy carbs being the "tasty, fattening" carbs. Bread, pasta, rice etc.. Starchy carbs generally taste good, and are extremely easy to over- eat.
Fibrous carbs are the "not-so-tasty, good for fat loss" carbs. Broccoli, spinach, lettuce, asparagus, etc...
(By the way, if you haven't read part 1, go read it now, and get the free fat burning foods chart that we have put together.)
Here, in part 2, I'll tackle which carbs you should be eating and when.
I'm assuming if you want to lose the fat, you're on a workout program, or will start one now. Here's a very powerful, yet simple program you can get started on today.
With your workouts in place, the other half of the equation is your eating program.
During a fat loss phase, our goal is to keep starchy carbs low and fibrous carb intake high. This will serve 3 main fat burning purposes:
1) Keep the fat burning hormones surging in the body.
2) Raise and keep insulin sensitivity high
3) Avoid the hunger and mood swings that accompany starchy carb intake
Before we delve into the eating program, lets set the groundwork for success.
The Carb Manipulation Process
Jog your memory and write down everything you've eaten for the past 3 days. Get down on paper as much as you can remember.
Good, now pull out your fat burning foods list that we sent you free last week. Just for reference, compare your list with the fat burning foods list.
Now, go through and circle all the starchy carbs that are on your list. How many are there a bunch? a few?
You may notice that the more starchy carbs that are in your diet, the more weight you need to lose!
Now, take a look at the list of fibrous carbs on the fat burning foods list. Which ones would you substitute for the circled starchy carbs?
Write in the fibrous carb substitution above the circles starchy carb. Do this for each one.
Now take out a fresh piece of paper and write down Meals 1 through 5. It should be simple and look something like this:
What you're going to do is spread out your normal intake- your new list with the fibrous carbs over 5 meals (about 3 hours apart)
Meal 1 (8 am) Protein + Fat + Fibrous Carb
Meal 2 (11 am) Protein + Fat + Fibrous Carb
Meal 3 (2 pm) Protein + Fat + Fibrous Carb
Meal 4 (5 pm) Protein + Fat + Fibrous Carb
Meal 5 (8 pm) Protein + Fat + Fibrous Carb
Examples of Protein + Fat + Fibrous Carb meals:
Keep in mind, you don't need to change the protein and fat components of your regular eating here. These are only healthy suggestions.
Now, under each "meal" heading, I want you to fill what you're going to eat. Remember, use the chart as a guideline.
This simple act of exchanging your starchy carbs for fibrous carbs could make a tremendous difference in as little as a week.
So now that we have 5 solid Protein + Fat + Fibrous Carb meals, we are going to tackle the 1 meal that should be radically different. The post workout meal. You ARE working out, right!?
The post workout meal is different than any other meal because this is the time when your body is primed for nutrient uptake. At this time it is actually beneficial to have some starchy carbs.
It also serves as a treat for pushing yourself through a tough workout, and keeps you sane.
The post workout meal is also the wildcard. This meal can only be eaten after a workout. If you're not working out on a specific day, you're not going to eat a meal containing starchy carbs. The post workout meal can also be the 5th meal, or an additional meal- a 6th meal. You can decide this based on your schedule and what you can handle.
Lets say you work out at 3 pm and the workout lasts until 4 pm. (The time of the workout is not important, you can shift the times of the meals to fit in your post workout meal) Immediately following the workout, you're going to eat your starchy carb- whichever your favorite- rice, bread, pasta?
Your total carb intake at this time should be roughly 40 grams. No more! You want to treat yourself, no ruin your fat loss progress. As a matter of fact, you should measure out 40 grams of carbs in the form of whatever food you want BEFORE the workout, so you don't over- do it.
Another key here is protein. The best protein to have at this time is a simple whey protein shake. In liquid form, it is easily digested and gets to the muscles immediately. If you don't have access to whey protein, you could go with another lean protein source, like low fat cottage cheese or chicken breast.
Protein is the building block of muscle. The more muscle you have, the more calories you burn every day. Burning more calories you burn each day = less body fat.
During a post workout meal, you want to keep fat minimal. Preferentially, none at all. Fat slows down digestion and absorption, which is the opposite of what we want in a post workout meal.
The reason we can have starchy carbs in the post- workout meal is that this is the time when your muscles are broken down. Your muscles are like a sponge at this time and want to soak up nutrients to start the repair process.
Starchy carbs are digested easily in the body and can get to the muscles rapidly. The insulin release in response to carb intake at this time is also beneficial because it helps shuttle the amino acids from protein into the muscles.
Carb manipulation is a very simple tool to use for fast fat loss. If you start to use the strategy you've learned in this 2 part article, you'll notice results within a week.
To wrap up, here are the key points:
1) Our goal is to keep starchy carbs low and fibrous carb intake high- maximizing fat burning enzymes and limiting fat storage.
2) Do the Carb Manipulation Process- write down your everyday diet, circle the starchy carbs and exchange them for the fibrous carbs on the fat burning foods list.
3) Follow the Protein + Fat + Fibrous Carb eating plan throughout the day, except for the post workout meal, where you will eat Protein + 50 g. Starchy Carb
For the comprehensive pre and post workout plan, Muscle Building Magic: Pre and Post Workout Nutrition
Don't forget the other components of fat loss!
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You'll also receive the Fat Burning Foods Chart with Calorie Count that was designed to use with the above Carb Manipulation Process, and in combination with the Beach Day Program.
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Is cardio the best way to get toned? I'm a mom just starting to get back into working out after a long layoff off due to work and family commitments. I haven't been to the gym in a little over 2 years even though I kept the membership and I feel like I'm starting from scratch. I need to lose about 30 pounds and want to shape up as soon as possible.
(Part 2): Cardio Basics