Good Carbohydrates: Foods For Fat Loss

CARBPROTEINFATGRAMS per day
180g
135g
60g
GRAMS per meal
45g
33.8g
15g
CALORIES per day
720 cals
540 cals
540 cals
CALORIES per meal
180 cals
135 cals
135 cals
PROTEIN FAT
CARB
GRAMS per day 165g 123g 55g
GRAMS per meal 41.3g 30.8g 13.8g
CALORIES per day 660 cals 495 cals 495 cals
CALORIES per meal 165 cals 123.8 cals 123.8 cals
Good Carbohydrates: Foods for Fat Loss

The correct amount of carbohydrates that should be eaten during dieting is
one the the most controversial subjects in the dieting industry.
Some preach low carbs, others say only calories matter, and yet others say to
eat only slow carbs. What is the truth?
People have been successful, at least short-term, using all three. BUT, what
really matters is long-term.
Diets that are restrictive, such as the atkins diet, may have faster short-term

results, however, eating that way for life may be unsustainable. A Paleo
Diet has also been very successful for many (avoids grains and refined
carbs), but, again, it may not be sustainable.
A diet that utilizes a more balanced approach is better in the long run. This
type of diet fits into life more realistically and is more likely to become a
lifestyle.
Choosing the Right Carbs

When eating carbs always try to choose foods as close to their natural state as
possible. For example:
 A piece of fruit is better than fruit juice.

 A whole potato is better than pasta.
 Steel cut oats are better than oat flake cereal.
 Brown rice is better than white rice.
Also, choose nutrient dense carbs before anything else.
Carbs within colorful vegetables and fruits are always better for your body
than carb-rich foods like breads, pastas, rice, and potatoes. Here’s a great
graphic that illustrates how to incorporate carbs into your diet.
It is also best to aim for fiber-rich carbohydrates (peas and beans, fruit,

oatmeal). Higher intake of fiber is linked to lower heart disease and diabetes
risk. Fiber is also essential for regular moving bowels, and less constipation!
Good Sources of Carbohydrate
 Vegetables (all kinds)
 Fruit
 Oats and oatmeal
 Brown Rice
 Seeds
 Nuts
 Quinoa
 Chia
 Yams
 Lentils
 Whole Grain Breads
 Whole Grain Pitas
 Whole Grain Cereals
 Potatoes
 Whole grain pastas
 Beans
Carbohydrates to Avoid or Limit
 White Pasta
 White Rice
 White Bread
 Instant Oatmeal
 Fruit Juices
 Bagels
 Donuts
 Muffins
 Sweets and Candies
 Processed Breakfast Cereals
 Processed corn products
 Processed potato products
 Processed rice products
Whole Grains
Modern agriculture and processing has lead to nutritionally poor grains.
However, with a bit of know-how in the cooking department, there are many
less known grains that are nutritionally rich. This list includes brown rice,
buckwheat, bulgur, popcorn, millet, wild rice, whole-grain barley, rye, and
oats.
The Simple Rule

If in doubt choose carbohydrate foods that are the most unprocessed or
minimally processed.
See Also
Protein is considered the number one macronutrient for fat loss.
 Protein keeps people feeling fuller longer,

 It isn’t readily used for energy nor stored as fat.
 It facilitates the building and repair of muscle tissue, which in turn,
burns more calories.
However, as with ANY food you can have too much of a good thing.
How Much Protein?

The human body has a limit to the amount of protein it can actually utilize
daily. One of the most well respected research studies conducted by Dr. Peter
Lemon determined that even athletes benefited from just .73 grams of
protein per pound of body weight daily. src.
A more general rule of thumb suggests that people aim for 0.8g per pound
of body weight (as per meta-analysis of protein requirements). Excess
protein isn’t harmful for those with proper functioning kidneys, but the
notion that dieters benefit from massive quantities of protein is a myth
perpetuated by the supplement industry.
Most people can shoot for around 20-30 grams of protein per meal. If
this is something you wish to manage, use the macronutrient calculator.
Some foods are better protein sources than others (see bio-availability of
different meats). However, some higher-protein food sources may have
higher carbohydrate and fat content.
Learn to make good choices by using the list below.
Good Sources of Protein

Red Meat
 Beef (lean cuts)
 Pork (lean)
 Veal
 Venison
 Rabbit
 Bison
 Other game meats
Fish
 Salmon
 Sardines
 Tuna
 Tilapia
 Swai
 Catfish
 All other species of fish
Poultry
 Chicken (skinless)
 Turkey breast
 Eggs
Dairy
 Whey protein powder
 Cottage cheese (low fat)
 Skim Milk
 Greek yogurt (nonfat)
Vegetable: (less concentrated)
 Beans (lentils, adzuki beans & others)
 Quinoa
 Chia
 Nuts (peanuts, almonds, pistachios)
 Peas (split peas, chickpeas)
 Soybeans
 Grains & seeds (be aware of carb and fat content)
Protein sources to Avoid or Limit

 Luncheon meats
 Whole milk
 Ground beef
 Ham, bacon, pork chop
 Cheese
 Hot Dogs, Sausage and other processed meats
When it comes to dietary fat, there are essentially 3 main theories regarding
their inclusion in a diet designed for weight loss.
1. The Traditional Low-Fat View
Basic Philosophy: Fats should be greatly reduced, especially saturated fat.

The small amount of fat permitted should come predominately from
vegetable sources.
2. Fat Doesn’t Matter, Only Carbs Do
Basic Philosophy: Fats from almost all sources can be eaten and in fact, are
encouraged. Dieters should focus on eliminating carbs from the diet instead.
Dietary fat doesn’t turn into fat, excess carbs and sugar do.
3. Only Unnatural Fats Matter
Basic Philosophy: Dieters can eat fat, but they should only be healthy fats.
Healthy fats are those found in whole foods or ones that can be cold pressed.
Processed fats and oils are usually high in omega 6 fatty acid, which
promotes inflammation and fat retention.
The Truth?
Probably somewhere in the middle.
 Should fat be a dominant part of the diet? Probably not.

 Should processed vegetable oils be avoided? Probably so.
 Are fats important for a healthy body? Definitely.
Fats are an important part of the diet, but they should be as natural as
possible just like every other part of a healthy weight loss diet that focuses on
whole food nutrition yet avoids processed foods.
Choose fats and foods that take the least amount of steps to get from the
source to your mouth.
Some foods contain fats that are more beneficial than others.
Learn to make good choices by using the list below.
Sources of Healthy Fats

Healthy fats are those that are as natural and unprocessed as possible and
those with a good fatty acid profile that helps reduce inflammation within the
body.
 Flax seed
 Fish (especially Omega-3 sources like cod, salmon)
 Nuts (hazelnuts, almonds, walnuts)
 Avocados
 Olive Oil
 Fish Oil
 Coconut Oil
Saturated Fats and Heart Disease

As research has progressed over the last few decades, the once held-dear
belief that saturated fat = heart disease has been questioned. The link
between the two has become increasingly tenuous.
The relationship between dietary cholesterol and blood cholesterol is

nowhere as straight-forward as what we were told in the 80s and 90s.
In reality we all respond differently to dietary cholesterol, and in most of us,

it doesn’t affect our blood cholesterol (source).
The rush to eliminate saturated fats from our diet has lead to an increased
consumption in processed carbohydrates. It is THIS that is contributing to
increased cardiovascular disease risk (source).
In light of this research, it has become clear that it is okay to consume

saturated fat in the form of butter, eggs, and grass-fed beef.
As with all fats, realize that they are more calorie dense that carbohydrates or
protein. However they do satisfy hunger better than sugar!

Good Carbohydrates: Foods For Fat Loss

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CARBPROTEINFATGRAMS per day

GRAMS per day 165g 123g 55g

GRAMS per meal 41.3g 30.8g 13.8g

CALORIES per day 660 cals 495 cals 495 cals

CALORIES per meal 165 cals 123.8 cals 123.8 cals

Good Carbohydrates: Foods for Fat Loss

Diets that are restrictive, such as the atkins diet, may have faster short-term

Choosing the Right Carbs

 A piece of fruit is better than fruit juice.

It is also best to aim for fiber-rich carbohydrates (peas and beans, fruit,

Good Sources of Carbohydrate

Carbohydrates to Avoid or Limit

The Simple Rule

 Protein keeps people feeling fuller longer,

How Much Protein?

Learn to make good choices by using the list below.

Good Sources of Protein

Protein sources to Avoid or Limit

1. The Traditional Low-Fat View

Basic Philosophy: Fats should be greatly reduced, especially saturated fat.

2. Fat Doesn’t Matter, Only Carbs Do

3. Only Unnatural Fats Matter

 Should fat be a dominant part of the diet? Probably not.

Sources of Healthy Fats

Saturated Fats and Heart Disease

The relationship between dietary cholesterol and blood cholesterol is

In reality we all respond differently to dietary cholesterol, and in most of us,

In light of this research, it has become clear that it is okay to consume

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