Let’s talk about carbs (SUGAR)

When we are trying to lose fat or live a low-carb lifestyle, it’s often hard in the beginning to know what we should be eating as opposed to¬†what we need to avoid at all costs. ūüėČ How do we eat¬†“low-carb”, when everything seems to be carbs? There is a way to work this all out in a basic way, I promise. You simply¬†have to eliminate the foods highest in sugar (especially refined sugar), eat foods with moderate amounts of sugars occasionally, and eat as many low starch vegetables and low-sugar fruit as you want. ūüėÄ
I have broken down the different carbohydrate sources below, and explained how much the average female¬†should be taking in¬†when I’m coaching them for fat loss.
Grains and Starches: bread, cereal, pasta, whole grains. Try to mostly avoid these when trying to lose weight. The exception is whole grains, which are the best option. If worked into your daily requirements (macros) you can eat some whole grains and see the same results as someone who eliminates them all together. Just be mindful of the high concentration of sugars in these foods and avoid eating more than 30 grams of carbs in any meal or snack to avoid insulin spikes. When choosing bread, choose an organic seeded variety for the added Omega 3 fatty acids.
1-2 servings per day recommended on a 1300-1600 calorie diet. (1 thin slice bread = 1 serving)
Starchy vegetables: potatoes, sweet potatoes, corn, legumes (beans). Eat these in moderation, also. While they are high in vitamins, they will still add to your daily carbohydrate allotment quickly. When possible eliminate these from your diet. Consume sparingly on occasion.
0-1 serving per day recommended on a 1300-1600 calorie diet.
Fruit: Apples, berries, melon, and fruit juice. Fruit juice should not be consumed due to it’s high sugar content. Eating fruit does not spike your insulin the way juice does due to it’s high concentration of fructose (sugar). Eating fruit is okay in moderation. It is also a good idea to research the sugar content of different fruits. Berries, apples, pears, and plums have less sugar than other fruits. Avoid Bananas, oranges, and pineapple for the purposes of fat loss.
1-2 servings per day recommended on a 1300-1600 calorie diet.
Non-starchy vegetables: green beans, brussels sprouts, cauliflower, broccoli. Vegetables have carbs too. However, not typically in an amount that will make us gain weight, as long as they are our main source of carbs. Non Starchy vegetables simply don’t have enough sugar in them to worry about. Eat these whenever possible and try to replace starchy vegetables with non starchy vegetables.
6+ servings per day recommended on a 1300-1600 calorie diet.
Dairy: milk, yogurt, cheese. We don’t typically realize how much sugar is in dairy. I recommend replacing regular milk with almond, hemp, or coconut milk and eating yogurt and cheese in small servings. Dairy can also be high in saturated fats, and we should be careful with how much of that we consume, too! Dairy is also known to cause inflammation within our bodies, so I choose to consume dairy conservatively, if at all.
0-1 serving per day recommended on a 1300-1600 calorie diet.
Sweets and sugary foods: ice cream, chocolate, soda, candy. ¬†For a healthy life, we¬†should NOT EAT ANY foods with sugar added except on very isolated occasions. NO cakes, doughnuts, candy bars, etc. These ‘foods’ will inevitably cause negative reactions within our bodies and when trying to lose fat,¬†makes all our hard work null and void. One bite of a candy bar DOES MAKE A DIFFERENCE! If you are serious about fat loss you have to be serious about your choices.
No foods with added sugars recommended.
Jarae Pearson, CPT (new online functional coaching page)
Talache Wellness on Facebook (business page)
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