By Michael Collins
That being said, there are many things you can do to change the way you look. I'm going to serve up one of the most powerful ways for you here. It has to do with the way you eat. More specifically it has to do with manipulation of carbs in your diet and low carb dieting.
Now, before you click off this article and say "screw it" and go order some Cortislim, hear me out.
I've been working with clients for over 9 years and I've always gotten great results. Part of my strategy for results is simple: I research the exercise and nutrition literature, simplify it to where it can be used in the real world, and then put it into action with myself and my clients. This is also what we also do for you here on MCNewsletters.
What I'm going to do for you here in this article is two fold. I'm going to give you a little background on what the difference is between the 2 main types of carbs- fibrous and starchy so that you know how they affect the way you look, and you know what to look out for when you're making your food purchases.
Then I'm going to offer to you a list that Eugene and myself have put together for our clients that breaks down which carbs are best for losing weight. (In fact, if you want it right now, just put your name and email below, and we'll send you a confirmation email. When you get the email, click the confirmation link, and your list will be instantly downloadable.)
After you've read part 1 (This article), you'll have some solid knowledge on carbs and the list of exactly which ones they are. In part 2, where I detail which carbs you should be eating and when you should be eating them.
Now, Lets kick our fat burning to the next level.
If you're reading this article, chances are you're at least familiar with the macronutrients- protein, carbs and fat. If you've ever read a diet book or article, I'm sure you know these 3 components of food. You've probably heard you need to eliminate one of them and that'll be your ticket to immediate and long lasting weight loss.
Forget what you've read before and learn the truth here.
Quick Carb Education
You need all 3 macronutrients- protein, carbs and fat.
At first glance it may look like eliminating fat from your diet would be your best bet. It's not.
We're not going to eliminate any of them. But, we are going to manipulate one of them- carbs. Your intake of fibrous and starchy carbs has a huge impact on the way you look.
Fibrous carbs are basically certain kinds of vegetables, such as broccoli, celery, lettuce. They are called fibrous because the structure of the vegetable itself is made of fiber- cellulose. In weight loss terms, it is basically gold.
Remember back to the last time you had fibrous vegetable. Maybe it was celery sticks with vegetable dip at a party. Maybe it was a side dish of broccoli last night at dinner. Whichever it was, it had a certain crunchy texture to it, right? Probably took a lot of chewing before you swallowed it? Not specifically flavorful or with a strong delicious smelling aroma?
Yup, that's how you know it's fibrous.
Starchy carbs are the "yummy" ones. You know, the ones that you can eat a whole bowl of and not feel full; you always have room for more. Some starchy carbs include pasta, rice, bread.
Now, I'm the last guy to tell you to totally cut this stuff out if you don't need to.
We all have our favorite high- carb foods, right? I personally enjoy pizza and ice cream (Doh!). And I don't deprive myself of them, and I'm still in damn good shape. How? Because I know how to eat them and when to eat them. Soon you will to.
Intake of starchy carbs causes the body to secrete vastly different amounts of insulin into the bloodstream than fibrous.
The amount of insulin in the blood stream affects your body's ability to use body fat as fuel (key in fat loss)
Here's the Run Down on Both Fibrous and Starchy Carbs
Starchy Carb- Pancakes AKA "The Fattening Stuff"
Starchy carbs create surges of insulin, the storage hormone. Insulin shuttles nutrients into muscle and fat stores. Obviously we'd like to curtail any fat storage. When starchy carbs are eaten in excess, insulin floods your bloodstream, shutting off the body's ability to use body fat as fuel.
These starchy carbs are sometimes called the "fattening carbs". While this isn't exactly true in all cases, frequent meals of starchy carbs will not only shut off fat burning, but once the body has filled it's stores of glycogen in the muscles and liver (your body's gas tank), the remaining calories get stored as body fat!
Another reason you want to keep an eye on your starchy carbs intake is the vicious bingeing cycle it sets off if eaten at the wrong time in the wrong combination with other foods.
Have you ever had a big bowl or two of pasta or rice? (This could add up to about 600 or more calories) What happened?
You set up the bingeing cycle.
You probably felt good for a little bit, relaxed from the serotonin rush. Then soon got tired and lethargic. Then soon after, hungry again and you're headed back for more food.
(In part 2 of this article we're going to show you how and when to eat starchy carbs)
Fibrous Carb- Broccoli AKA "The Good Stuff"
(Notice the structure of the stalks. Strong cell structure- tough to break down)
Fibrous carbs stabilize insulin levels whereby body fat is easily released into the blood stream to be used as fuel. I like to call fibrous carbs the "fat loss carbs". Fibrous carbs are strongly connected to fat loss for several reasons:
Some fibrous carbs- namely broccoli, spinach, lettuce, celery are actually negative calorie foods. Negative calorie foods are generally fibrous vegetables that contain very few calories per serving, but the physical properties of the vegetable- the cell walls, are very tough for the body to break down.
The act of digesting and absorbing the nutrients from fibrous vegetables actually burns more calories than is actually contained in the vegetable itself.
For instance, an 8 inch stalk of celery has 6 calories to give. When you eat the stalk, you're taking in those 6 calories. But, the cellulose structure of the celery cannot be fully broken down, and the act of moving the celery through the body could take 12 calories of energy. Therefore you'll be in an extremely slight negative calorie balance.
Fibrous carbs, due to their bulk, give the feeling of satiety, or fullness. When you're feeling full, you're unlikely to eat more.
There's a feedback loop from the brain to the stomach where once the stomach fills to a certain extent, a signal that says "stop eating" is sent to the brain.
Two additional points I want to make is this- everyone has a different amount of food they'd need to take in that will trigger the "stop eating" signal to be sent. Some people will need to eat more vegetables, some will need less.
The second point here is to slow down your eating. Spend some time chewing. Don't eat mindlessly- in front of the TV or computer, where your mind will be wrapped up in other stuff, and you'll bypass the signal. Another reason for slowing down eating speed is because it takes approximately 20 minutes for the "full" signal to take hold.
So, to wrap up Part 1:
1) Start introducing more fibrous carbs into the diet and start decreasing the starchy carbs. Again, we've put together a nice list of fat burning foods that include a list of starchy and fibrous carbs- so start there. (Just put your name and email below, conform the email when you get it, and you're all set.)
2) Manipulation of when and how you eat the carbs is the first step in changing the way you look!
3) Slooowwww down your eating. Make whatever food you have on your plate last twice as long as normal. Try this for each meal. This tip combined with the increase of fibrous carbs will start to make changes in your body this week!
To get started with the exercise portion of your program, start with the Foundations of Fat Loss
If you're chomping at the bit, and want to get ALL the answers to your fat loss needs now, check out the book Eugene and I have put together- Black Book of Secrets. We've done years of research and have compiled 61 fat loss tips, tricks and techniques you can use immediately. You can read about it and purchase it here
P.S. If you're a first time reader of MCNewsletters, sign up for our weekly newsletter below... or read more about it here.
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