Natural starchy carbohydrates and whole grains
1. Oatmeal (old fashioned)
3. Brown rice
4. Sweet potatoes
5. Multi grain hot cereal (mix of barley, oats, rye, quinoa, splet.)
6. White potatoes (baked)
7. Whole wheat bread
8. Whole wheat pasta
9. Beans (various great for healthy chili recipes)
4. Salad greens
6. Peppers (green, red or yellow)
1. Egg whites (whole eggs in limited quantities)
3. Chicken Breast (free range)
4. Salmon (wild where possible)
5. Turkey Breast
7. Fillet Beef Steak
10. Legume (alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, and peanuts)
Do not forget your fats, I also include healthy fats as well, such as sesame, almond, extra virgin olive oil, flaxseeds, flaxseed oil (supplement – not to cook with), and eat mix of nuts which are good source of protein and fats.
￼Okay I am really getting tired of the whole pointless debate or low carb vs high carb. Lets get over it people, move on it is old and no one is really explaining the entire process. I am not going to go into too much depth about it but I refer you to great nutritionist the likes of Louise Burke, Anita Bean, Jane Griffin, and Dr Adam Carey (head of nutrition for England rugby for seven years).
I would like to point out however that while I don’t believe that extreme low carbs diets are necessary or most effective when you look at the long term fat loss, research has shown that there are some definite advantages to a low GI to moderate GI carbs and higher protein diet for fat loss purposes. I think most people tend to associate carbs as just rice, pasta, potatoes (starchy) but do not realize that the sugar and especially highly refined types are the main culprits that should be kept a bay.
Personally keep your carb intake at a moderate by consuming them during the day and pre-training. Post-training and evening meals should generally consist of green and fibrous vegetables along with lean protein, small amount of fruit and adequate amounts of essential fats.
The list above reflects my personal preferences, so this is not a prescription to you to eat as I do. It’s very important that you choose foods you enjoy and to have the option for a wide variety of choices. It’s not so much about the high carb – low carb argument or any other debate as much as it is about calorie control.
That is not to say you calorie count every thing, it is just being aware of your choices and generally speaking, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon. Hence why there is always a new fad diet just round the corner. Our focus should therefore be on how to create an eating plan that we all can enjoy and that helps us control calories automatically and still remain leaner and healthier.
Ultimately food is nourishment and fuel for our bodies, and yes we must enjoy it. It does not have to mundane, simply have the awareness of eating in moderation and in compliance to your body’s needs.