With so many options out there for weight loss and nutrition programs, how do you know whether to go low carb, no carb or eat a healthy amount of “good” carbs?
Your body NEEDS carbohydrates There are various programs of keto where you follow a high protein, high fat and little to no carbs in your diet that can be effective when you go through ketosis in cycles, but is not something that you should be trying to sustain long term (this is especially true if you are an athlete or if you are performing your 3-4 strength training workouts weekly). You can learn more on the ketosis cycling here, but for the purpose of this post I want to cover the basics of what are considered healthy carbohydrates in opinion and what you can look for on the nutrition label.
I personally am a believer in eating a well rounded macronutrient nutrition plan which consists of lots of healthy carbohydrates, good fats, and lean proteins. Throughout the day you can even cycle your carbohydrate intake depending on how active you are so for example, when I first wake up and prep a healthy breakfast I will make:
a stack of the ABS Protein Pancakes (protein source), I will add lots of Kerri Gold grass fed butter (good fats), and I will have a cup of espresso with heavy whipping cream (good fats). So I am taking in lots of fats and protein and going lighter on carbohydrates first thing in the morning. This is just my preference on how I have found my body to function best.
Fast forward to my post workout and around 1pm in the afternoon and my post workout meal is the opposite; it is very carbohydrate heavy (because my body is depleted from my workout) with 25-30g of protein and some natural sugar source like an apple or some sort of piece of fruit with little to no fat.
There is no one size fits all that works for everyone and the only way to know which pattern to follow for your body is to try it out and keep a food journal. Try eating more carbs in the first half of the day then tapering off as the day goes by for a week and track how you feel during your workouts, your energy throughout the day and your mood.
You can then try the opposite of adding more carbs in as the day goes by to discern if you need more towards the second half of the day then the first half especially if you tend to perform your workouts in the afternoon or evening.
Use this video and this information as a tool to help you discover a lifestyle that works best for you instead of trying to stick to a strict regimen that leaves you feeling deprived and unsatisfied. With your nutrition and your workouts, check out the video library to keep things fresh and make sure to use a variety between the barbell workouts and dumbbell workouts, but also get creative with some of the recipes!
In the video below, I will go over my favorite “healthy” carbs, but also exactly what to look for on the nutrition label and ingredient list to make better choices that will help you hit your fitness goals!
I would love to hear from you!
Leave a comment below and let me know what your favorite healthy carb is and also what are your current fitness and nutrition goals you are working on?