Listen to low-carb advocates, ketogenic dieters, and even some of the Paleo crowd, and you’ll avoid most carbs like the plague. Talk to your vegan friend though, or even a nutritionist going off government guidelines, and you’ll come away thinking that we should be getting the majority of our calories from carbohydrate.
You can use fat and protein for energy, but these take a lot more effort for your body to process, hence, you’ll generally find you run better off carbs. With snacks of crackers, cake, biscuits, crisps, more bread, and plenty of carb and sugar-rich treats as well. Additionally, when carb intake is high, it means you’re not getting in much in the way of protein and fat.
We need protein for muscle growth and recovery, and fats (particularly from sources like nuts, seeds and oily fish) for hormone production and general health. If your diet is 50, 60 or 70% carbohydrate, chances are you’re missing out on protein and fat. Particularly, those who promote low-carb living argue that insulin is the big old baddie of the fat loss world, and that when you eat carbohydrate, the body releases excess insulin, which results in you storing more fat. So you need to strike the balance between eating enough carbohydrate to support energy needs and feeling good, and not so many that your calorie intake and insulin levels are through the roof. But what we didn’t delve into is exactly how much carbohydrate you need to be eating, or what types are best. Ideally, you want to consume around 1 gram of protein per pound of bodyweight (2.2 grams per kilogram) so take your protein intake and multiply it by 4. Take this number from your total calorie intake, and that leaves you with how many calories you need from carbs and fat. Take between 50 and 70% of this (50% if you prefer fattier foods, and closer to 70% if you prefer carbier foods.) This number will be your total calorie intake from carbohydrate.
Carbs also have 4 calories per gram, so divide this number by 4 to get your daily carb intake in grams. For muscle gain – Have 2 servings pre-workout and 2 servings post-workout, and 1 serving at every other meal. For fat loss – Have 1 serving pre-workout, 1 serving post-workout, and 1 at any other meal. In the final stages of dieting, looking to shed the last few pounds – stick to just pre- and post-workout. Dietary moderation can be harder than dietary exclusion but the rewards are far greater, the process is more sociable and the results more sustainable. There is a hot debate going on all over the net between scientists, fitness gurus and popular trainers alike.
To make things clear for people who don’t want to debate, but just want to lose some weight in a healthy manner, I will write down the simple truth.


For instance, if you are a sedentary person that goes for a walk a few times a weak then a low carb NON-ketogenic diet is the best for you. If you do intense workouts three times a week, chances are you are constantly low on muscle glycogen, which means that eating that extra portion of clean carbs is essential to avoid losing muscle mass. In the end everything boils down to this; make sure to maintain a calorie deficient diet if you want to lose weight. Brian runs Fact and Fitness and is a Metabolic Effect certified trainer and fat loss consultant.
Your CTP is the amount of sugars and starches you can eat to sustain energy but also still burn fat. We figure out their burner type and then determine their nutritional starting point from there. Also consider other factors like sleep, mood and digestion. Increase or decrease the amount of carbs based on this. If you are not (1) achieving fat loss AND (2) getting positive biofeedback, something needs to change. Remember above we said it’s not as important that you find your exact number as it is to learn how you found it. More favorable types can be consumed in slightly higher quantities than the less favorable. Many online clients benefit from getting the majority of their carbohydrates from a single meal in the day.
If you want some guidance in finally figuring out how to lead a fat loss lifestyle, we have created a new Fitocracy group just for you. Get personalized workouts, tailored nutrition plans, and professional support to help you achieve your goals. We took a look at several leading yogurt brands to see how their yogurts’ carb profile changed based on their fat content.
The other brands don’t add any thickeners to their low-fat yogurt and therefore their carb count does not increase. All the plain yogurts, including Dannon, had between 5-12 grams of carbs which is almost negligible, even if you are on a low-carb diet.
This entry was posted in Nutrition Label Analysis and tagged carbs, Fat, ingredients, low-fat, non-fat, Pectin, Yogurt by Hemi Weingarten. Your body likes using carbs, because they’re simple to break down, and to use for instant energy, or to be stored in the liver and muscle cells. It`s probably a good idea to limit your intake of carbohydrates that don`t really have much nutritional benefit but trying to exclude them completely is quite extreme and it`s probably setting yourself up for dietary disaster. The name of the game is “carbs or no carbs” and there still is no clear answer to be found.


The only way to lose fat is to make your body burn it and the only way to make your body burn fat is to take in less calories than you need in for you daily life. This is because you do not burn off all the glycogen in your muscles you do need only to replenish glycogen levels in your liver. In order to post comments, please make sure JavaScript and Cookies are enabled, and reload the page.
The idea isn’t so much that you learn your exact number, but that you learn how to find it. Once you have a system in place for finding your carbohydrate tipping point, it will never fail you even as your metabolism changes over time.
All the yogurt companies add sugar and some fruit to increase the likability of their yogurt. You will receive the odd email with helpful nutrition & fitness advice which we hope will be of value to you, if not you can simply unsubscribe.
The ratio of carbs vs fats has more to do with your lifestyle and goals than with weight loss.
Finally, if you are a person that works out a lot, then eat like a Traditional Japanese villager.
This would be based off your lifestyle and again would take some troubleshooting to find what works best for you. All marks, brands and names belong to the respective companies and manufacturers and are used solely to identify the companies and products.
Great examples of these would be non-starchy veggies and low sweet fruits like apples, pears and berries. Having carbohydrates throughout the course of the day may be too much for some, especially those of us that sit behind a computer all day and lead sedentary lifestyles.
It is a polysaccharide (complex sugar) and as a result bumps up the carb value of the yogurt to 2 grams of carb per ounce of yogurt, instead of 1.4 grams.
If it’s too tart, you can always add a single teaspoon of honey to round off the flavor. And in the event something happens and you need to figure it out again, you have a proven process that works.



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Comments »

  1. Author: English_Boy, 29.03.2015 at 11:36:30

    Local fruit in season and want to run into the store and technology.
  2. Author: shahrukhkhan, 29.03.2015 at 10:28:27

    More vegetables and limit the fruit in your smoothie doesn’t contain any added.