Mike Westerdal discusses how one simple change to your diet can help you burn fat and lower bodyfat.
I’m going to cut right to the chase and get to the point. Eat more veggies than starchy foods for your carbohydrate source.
The end result of all carbohydrates broken down by the body is glucose, also called blood sugar. So whether it’s a spoon of sugar, a piece of bread, or some broccoli, the body breaks each down to use as its main fuel source, blood sugar. The difference between some of these carbohydrates is the rate in which the body metabolizes them, or breaks them down, to use as blood sugar. There are simple carbohydrates like fruit, syrup, and sugar and there are complex carbohydrates like bread, pasta, potatoes, and oatmeal. The difference between simple and complex carbohydrates is the speed at which the body breaks them down to utilize as glucose.
Simple carbohydrates like table sugar and fruit are converted more rapidly for a quick energy boost. Complex carbohydrates take longer to break down and offer a more sustained supply of energy for the body.
Complex carbohydrates should be your main choice for energy for that precise reason, they offer more of a sustained energy supply. Simple carbohydrates create a quick boost of energy followed by a rapid decline, almost like a “crash.”
Complex carbohydrates mainly come from either starchy foods like rice, pasta, and bread, or by vegetables like broccoli, peas, and green beans. The biggest reason to switch from a diet full of starchy carbohydrates like bread, pasta, and rice to a diet with more fibrous, leafy ones like vegetables is the calories involved.
I have a friend named Shawn LeBrun who is a personal trainer in Maine and when he was getting ready for his bodybuilding show in which he lost almost 50 pounds in 10 weeks, he replaced his starchy carbohydrates with more vegetables and fibrous carbohydrates.
I have never had to lose that much weight that fast but can vouch this works.
Fat Loss Veggies
This one simple modification accounted for a significant drop in calories that was soon followed by a significant drop in body fat. Just like it’s wise to moderate fats because they are very calorie dense, starchy carbohydrates like bread and pasta are more calorie dense than fibrous, leafy ones like vegetables.
What we want to do is eat a lot of food that makes us full but without over-doing it with the calories.
For effective, permanent fat loss, I feel it’s important to choose foods that offer high volume but low calories. This way you do not feel deprived because you’re still eating a lot of food but you’re not getting a lot of calories in return. Vegetables offer this luxury. You can eat a lot in volume, but do not get a lot of calories in return, unless they are deep fried or drowned in butter (not recommended). This high volume, low calorie luxury doesn’t exist with starchy carbohydrates. A small serving of starchy carbs like pasta, bread, and rice is still high in calories.
For example, a 1/4-cup of rice has approximately 150 calories. A 1/2-cup of oatmeal has about the same amount of calories. However, you can eat an entire box package of broccoli and have fewer calories than what you consumed with the 1/4 cup of rice. Or almost an entire bag of raw baby carrots.
I know what you’re thinking, “I love my bread and I’m not getting rid of it”. I absolutely agree, do not get rid of your breads, pasta, rice, and oatmeal. But moderate it and reduce the amount of each serving. Instead, supplement the smaller serving with more vegetables.
Your body absolutely needs carbohydrates. Carbs are the body’s main source of glucose. Your brain cannot function without glucose, in fact, you’d die without blood sugar.
To start eliminating excess calories from the diet, start to moderate and limit the amount of starchy carbs like bread, pasta, rice, oatmeal, bagels, and instead eat more vegetables like broccoli, carrots, green beans, spinach. lettuce, peas, and so on.