Do you want a smaller waist? Try this easy slim down tip (description in a nutshell):
Begin the day with higher carbohydrates than protein(but don't leave out the protein), but as the day progresses, let the amount of carbohydrate intake decline & the amount of protein intake increase.
Sounds simple, huh? It really is quite simple, but to ensure big success, take a few moments to read over the "Carb Rules To Live By" below.
When it comes to macronutrients, protein and fats are essentially easy to understand: Athletes should consume up to a gram of protein for every pound of body weight each day, and keep fat consumption moderate while emphasizing the healthy version. With carbs, things take a turn for the complex. There are different types of carbs, more or less on a sliding scale from slow-digesting to fast-digesting, all of which have advantages and disadvantages for active people. You throw in non-digestible fiber, which is also a type of carbohydrate, and things can get really complicated.
Recent diet trends have emphasized the low-carb lifestyle, which can be helpful for managing both total calorie consumption and body-fat levels, but may not be the best option for active people seeking to "lean-out" and/or enhance athletic performance. Here’s a rundown on the "Carb Rules You Should Live By"...how many carbs — and what type — you should consume at various times throughout the day.
1. Good Morning Sunshine: When you first wake up in the morning, your body is depleted from not eating for the previous several hours. At this time of day, it’s good to get in a fast-digesting protein (such as whey) with some fast-digesting carbs. Try a whey shake with sugars such as dextrose. You can take in a relatively small amount — 20 g of protein with 20–30 g of carbs. Shortly thereafter you should eat breakfast.
2. Burning Slow-Making It Last: 20 or 30 minutes later (or after you work out), you can eat a full breakfast. At this meal, you want to consume more carbs than you do at most meals throughout the day. When you consume slow-burning carbs, you will digest them slowly, allowing you to use them as fuel over the next few hours. Good choices at this time of day are oatmeal, multigrain pancakes and whole-grain breads and cereals. This is also a good time to eat a piece of fruit, such as an apple or orange. While fruit is generally high in sugars, the fiber content and other foods you’re consuming at breakfast will help mitigate any unwanted insulin response.
3. Snack On & Let It Drop Off: The basic, well-known nutritional guideline of consuming up to six meals per day for exercise recovery,
4. Long, Slow Lunch: For lunch, you can continue to stoke the fire of your metabolism, including a moderate-sized portion of slow-digesting carbs such as pasta, brown rice or yams. Those trying to reduce body fat should eat fewer carbs at this meal. Those who are emphasizing muscle building can eat a little more.
5. Workout Fuel: Sugar used to be considered a “bad” food in any capacity, but science has proved that to be untrue. Before a workout, you should consume simple carbs or sugars with a whey-protein shake. These sugars not only help fuel your workouts, but they also promote recovery, as the sugars are readily stored as muscle glycogen. Consume 20–40 g of sugars at this feeding.
6. Recovery Carbs-Replacing What You Borrowed: Similar to the pre-workout shake, your post-workout recovery drink should also consist of sugars and a quickly digested protein source such as whey. Your body needs simple carbs after your workout, especially if you haven’t consumed a pre-workout shake. These carbs will be pulled into your muscles and used to restock glycogen that was expended during your training, helping to increase your workout capacity at your next training session. Go with 20–60 g of carbs, depending on your body size, physique goals and how many carbs you consumed at your pre-workout meal.
7. Afternoons=Carb-Free Zone: As the day proceeds, you need fewer carbs to fuel activities. Most people have consumed close to all the carbs they need for energy by dinnertime. If your goal is body-fat reduction, then cut out starchy carbs such as potatoes, pasta and rice. If your goal is adding muscle mass, you should still keep starchy carb servings on the small to moderate side. Regardless of your goal, you can consume plenty of vegetables with your dinner. Even though vegetables contain carbs, they are very low in calories, and the fiber that vegetables contain helps prevent these carbs from spiking insulin levels.
8. A Low-carb Evening: For the rest of the evening, you’re better off going carb-free, whether you’re trying to add muscle mass or shed body fat. Carbs eaten after dinner are likely to be channeled toward body-fat storage. To be on the safe side, eliminate them as much as possible from your average evening. If you want to snack, go for high-protein foods such as low-fat cheese, cottage cheese, deli meat, boiled eggs or a protein shake at this time of day. Your body can use the protein in these foods during the night, helping to spare your valuable muscle mass.
9. Fiber Up-Weight Down: Many athletes and others on relatively high-protein diets often don’t get enough fiber on a daily basis. You should take in a minimum of 25 g of fiber a day, and up to 40 or more grams. Fiber is important for many physiological process, including digestion. It helps you to better process protein-rich foods and absorb more amino acids from them by slowing down the rate of digestion. Fiber intake has also been linked to decreased rates of colorectal cancer. Emphasize whole foods such as beans, vegetables, fruits and nuts to get in plenty of fiber on a daily basis.
10. Pyramiding Carbs: While this is implicit in all the other points mentioned, it bears repeating: As the day progresses, you should gradually reduce carbohydrate consumption, whether you’re trying toavailable source of energy and are necessary at the beginning of the day when you are low on fuel and will be calling on your body for energy. Later in the day, with most of your activity completed, you have less need for the energy from carbs, and they are likely to be stored as body fat. Cut them out at this time and you’ll be more likely to reduce body fat.
A Fool For Fuel
Sometimes you need fast fuel and at other times you need slow and steady energy. These categories tell you which foods to eat for your particular need.
Slow-Burning Carb Sources | Moderate Burning Carb Sources | Fast Burning Carb Sources | Fiber Carb Sources |
Oatmeal | Pasta | Sugar | Beans (kidney, pinto,black, etc.) |
Brown rice | White rice | White bread | Nuts and seeds (significant sources of healthy fats, too) |
Yams | Other starchy carb foods | Boiled potatoes | Fiber supplements |
Whole-grain bread | Peas, corn, carrots | Fruit jelly | Veggies |
Whole-grain pasta | Many fruits (orange, apple, peach, banana, cantaloupe, pineapple) | Soft drinks | Dried fruits |
All high fiber carb foods | Non-fat desserts |
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