Go Low-Carb
Diets come and go, but the ones that succeed the most share this trait: they’re low carb (and they’re protein rich, but we’ve covered that). Carb-rich foods are either complex: pasta, rice, bread, cereals, and potatoes or simple: sugar, fruit juices and soft drinks, pastries, and cakes.
Low carb diets work best. Here’s why: Protein and fat (which combined make up the bulk of your IN since you’re restricting carb) satisfy hunger better than protein and carbs. If you’re less hungry, you eat less and are more likely to stick to the diet. Tons of studies have been published on diets, but recently many conclude that low carb is best*.
ACTION STEP
Take out a piece of paper. List all the food you’ve eaten today. Breakfast, lunch, dinner, and snacks. Circle the ones that are carb-rich. Next to each, write down a low carb alternative. Now fold the list, and put it in your pocket. Next time you’re hungry, unfold it, and chose a low-carb alternative.
ACTION STEP REVISITED
Change requires more than a strong will. Make your environment void of carbohydrates: check the refrigerator and shelves for any foods that are high in carbs. Try to find a low carb alternative for each. If you’re having trouble finding substitutes, there is a comprehensive file on About.com. Make a shopping list, and PURCHASE THEM IMMEDIATELY. Replace all the carbohydrate-rich foods with the new ones. Either throw away or donate them: it’s only going to tempt you. You’re in control now. Starting today, when you buy groceries, choose low-carbohydrate foods. If there’s none home, you’re sure to eat less.
*Gardner CD, Kiazand A, Alhassan S, et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight pre-menopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA. 2007;297(9):96977.
Go High-Carb
Here’s something you’ll like to hear: even if you restrict carbs, you can eat plenty. Here’s the catch: you can eat plenty around the workout. It’s the only time when eating carbs-especially the simpler carbs-is alright. That’s because exercise opens a metabolic “window of opportunity”. During and right after exercise, carbs you eat will go in a much higher proportion straight to the working tissues (mainly muscles) to fuel and recover from the activity.
Actually, research has shown time and time again that recovery speeds up when athletes eat carbohydrates right after a workout. That’s true for both cardiovascular and weight training, and the carbs can be eaten before, during, or after the workout (the best being after, if you must chose). So, if you crave sugary foods, get your workout done and suit yourself. You deserve it, and now that you’ve trained, it helps instead of hindering you. Enjoy.
ACTION STEP
Today or tomorrow, next time you crave sweets, go outside, and do a 20 minute cardio routine. You can reward yourself after. This is a good habit to have for when you desire sugary foods.
ACTION STEP REVISITED
Make it a habit of doing your cardio or abdominal training routine prior to eating anything carb-rich. Alternatively, you can develop the habit of exercising (either cardio or abs) right before your biggest meal of the day, as it will likely contain carbs.
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