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SSAF Fitness Article of the Month - January 2009

Carbohydrates & Fat Loss: Clearing Up
The Confusion - Part 2

By Sean Nalewanyj
Fat Loss Expert & Best-Selling Fitness Author
www.HowToBurnFat.com

In Part 1, we established that the ultimate goal of effective fat burning carbohydrate consumption is to keep blood sugar levels consistent and balanced. In doing so, insulin levels will remain under control, the fat burning metabolism will be maximized and the body's energy levels and mood will remain elevated.

The only issue now is to determine which sources of carbohydrates will aid us in achieving that goal. This is where things get a bit trickier, as there are several factors that need to be addressed.

Carbohydrates are essentially broken down into two main categories: “simple” and “complex”.

Carbohydrates are basically “rings” of carbon/hydrogen/oxygen, and it is the number of rings and the manner in which they hook together that determines whether they are simple or complex.

Conventional wisdom used to tell us that we should limit our consumption of simple carbohydrates and focus on consuming complex carbohydrates. The logic behind this was that the simpler structures are broken down faster while the complex structures are broken down gradually.

We now know that this is not entirely accurate. For example, a white potato is a complex carbohydrate that raises blood sugar levels quickly, while an apple is a simple carbohydrate that raises blood sugar levels slowly.

This brings us to a more accurate tool: the glycemic index.

Rather than focusing on the notions of “simple” and “complex”, the glycemic index evaluates the rate at which carbohydrates raise blood sugar levels by assigning them a ranking between 0 and 100.

In general, a GI ranking of 55 or less classifies a carbohydrate as “low glycemic” (raises blood sugar levels very slowly)... 56 to 69 would be considered “medium” (raises blood sugar levels at a moderate pace)... while 70 and above is considered “high” (raises blood sugar levels quickly and sharply).

While the GI is a more accurate criteria to use as opposed to the “simple” and “complex” method, the drawback is that each ranking is based on that specific food source consumed on its own in a fasted state.

We never consume carbohydrates on their own (in order to maximize fat loss they should always be combined with a lean protein source), and we rarely ever consume them in a fasted state.

This is very important, because when carbohydrates are combined with other food sources (such as proteins and fats), their GI properties can be dramatically altered.

So while the glycemic index IS one useful tool that can be utilized as part of the overall picture,
relying on it as the sole means of carbohydrate selection is an obvious mistake.

The next and final criteria that can be used is the issue of “natural” carbohydrate sources versus “refined” carbohydrate sources.

Refined carbohydrates are foods where the high fiber bits (the bran and germ) have been removed from the grain. White rice, white bread, sugary cereals and any item made from white flour are all examples of refined carbohydrates. These sources of carbohydrates are very simplistic in structure, low in nutritional value and raise blood sugar levels quickly and sharply.

Natural carbohydrates are simply those which have not been modified and still contain the whole grain, including the bran and germ. These sources are high in fiber, take longer to digest, are more nutritious, will keep you feeling full for longer, and have a negligible effect on blood sugar levels when consumed as part of a balanced meal.

To determine if a carbohydrate source is natural, look for the first ingredient on the package to be whole wheat flour, brown rice, rye flour, barley, or oats. Terms such as “rice syrup”, “corn syrup”, “sucrose” and “brown sugar” all indicate that the source has been refined, as does any product made from white flour.

As you can see, there is more than one criteria to be used when choosing fat burning carbohydrate sources.

Here is a summed up review that takes all factors into account…

1) Refined carbohydrate sources of any kind should be avoided.

2) Unrefined starchy carbohydrate sources are fine to consume as part of a balanced meal.

3) Vegetables of all kinds are highly acceptable, particularly green fibrous vegetables.

4) Fruit sources on the medium to lower end of the glycemic index are acceptable with a maximum of 2-3 pieces per day.

5) Low fat and non-fat dairy products are fine to consume in moderation.

With all of that in mind, here is a basic list of carbohydrate sources to include in your fat burning diet…

Carbohydrate sources that should form the bulk of your diet

Vegetables of all kinds
Oatmeal
Whole grain breads
Whole grain cereals
Brown rice
Potatoes
Sweet potatoes
Yams
Barley
Rye
Lentils

Carbohydrate sources that should be consumed in moderation

Fresh fruits
Low-fat/Non-fat yogurt
Skim milk

Hopefully by now you have grasped the basics of carbohydrate consumption and understand which food sources are best to include in your diet and why.

Click Here for Part 1

About The Author

 

Once an awkward, out-of-shape "social outcast", Sean Nalewanyj is now a renowned fat loss and muscle building expert, best-selling fitness author, and creator of the wildly popular online fat loss program: "The Real Deal Body Transformation System". Learn how to burn fat and lose weight quickly, safely and permanently by visiting: www.HowToBurnFat.com.

Note to the reader: You are free to reprint and redistribute this article as long as the content is not altered in any way, the links remain live and the author resource box (including this message) is left intact.

SSAF Fitness E-Book of the Month - January 2009

Double your fitness with TWO complimentary fitness e-books for this month! Download & share with your friends...

Burning Fat.pdf         Building Muscle.pdf

(To download, right click on the PDF file link, then click 'Save Target As...' and save to your desktop or local hard drive)

SSAF Complimentary E-Book Offer

Sign up for the SSAF Fitness E-Courses at Free E-books and receive instant access to free exercise and nutrition e-books, and SSAF mailings that include email courses, healthy recipes, and exercise tips from the experts.

Visit us regularly for SSAF monthly featured articles and authors.

Click this link to bookmark this page

Do you want more than an eBook?  Our  January 2009 featured author has just opened an amazing community for you! Try out Sean Nalewanyj's new Fitness Inner Circle, a private online fitness community for people who are serious about muscle building & fat loss  .

What's inside...

The Gym

Sean and his team of experts reviews for you the basics of each muscle in your body and show you how to work them for maximum results in the shortest period of time. You also get unique individual workout plans laid out step-by-step by the best fitness experts in the business...

The Cafeteria

Unlike most cafeterias, The Muscle Building & Fat Loss Inner Circle's mess hall is all about matching your nutrition to your body-shaping  goals... whether you're looking to build muscle, burn fat, or lower your cholesterol level, our world-class meal plans, nutrition guides and supplement reviews have you covered...

The Quad

Sean does not overlook the mind-muscle connection. Your body will simply never get where it's going without an iron state of mind. The Quad is all about fueling your brain with the motivation needed to drive your body to the next level of fitness. It includes exclusive in-depth interviews with experts, special mind & motivation material, inspirational success stories, and loads of FREE bonus downloads...

The Library

This huge archive is jam-packed with the most explosive bodybuilding and fat loss articles on the web written by industry-leading experts, all reviewed and hand-picked by Sean's team. Don't be fooled by the "other" fitness sites out there who simply toss up any old article they can find... At the The Library, you'll always know you're getting the best of the best...

The Media Building

If you need a quick jolt to break out of a plateau in your workout, you can download one of Sean's custom video lessons where he'll take you step-by-step through the safest and most effective ways to get into impressive shape fast...

The Radio Station

Quickload "The Muscle Building & Fat Loss Audio Show" and the "Bodybuilding Uncensored" podcasts and listen on the way to the gym, or during your workout... In each show Sean outlines a different fitness strategy and reveals his secrets for re-shaping your entire body and melting off stubborn fat in record speed...

The Interactive Zone

Chill time is a requirement at The Muscle Building & Fat Loss Inner Circle... so, while your muscles and body are repairing and progressing, hop into the "Interactive Zone" and see what your friends are up to. Post your new progress photos and videos, blog about your workouts, chat on the private discussion forum, and check out other members' personal profiles...

>>Click here for more Fitness Inner Circle info