You don’t have to worry about fat or calories any more
If you are eating the right foods, you don’t have to worry about counting fat or calories. If you eat the right foods and get your own right amount of protein and carbohydrates, the amount of fat and calories will automatically be ok. The fat and calories will ‘take care of themselves’ and you won’t have to check them on the foods you eat.
If you are eating the right foods you don't have to:
Count calories
Weigh foods
Follow points plans
Eat any specific foods or brands
Starve yourself
Read on to learn more about the right foods to eat (4 minutes reading)
Or see what you get when you purchase the Eating Right Guide.
Good and bad results: What Protein, Carbohydrates and Fats do to your body
Learn more about how these different foods really affect your body:
1. Proteins (good!)
2. Simple carbohydrates (sugars) (not so desirable)
3. Complex carbohydrates (good!)
4. Fats (not so desirable)
Protein
There are 3 reasons why protein is a useful food source to you:
1. Digestion of protein occurs relatively slowly which keeps blood sugar levels constant, and so keeps energy levels constant.
2. If you over-eat on protein there is less chance you will store the excess as fat, as your body excretes the excess protein rather than holds on to it.
3. Protein is used for muscle and bodily growth and repair. Protein is composed of amino acids – essentially the ‘building-blocks’ of your entire body. You cannot develop, tone or rejuvenate grow your body effectively without protein.
Carbohydrates
Carbohydrate foods are the most common type of food source available. At the convenience store or at the supermarket, most foods that you encounter are predominantly carbohydrate sources. Many carbohydrate sources contain some protein and fat too, but the majority of what they are made of is carbohydrate.
Carbohydrates come in two forms:
1. complex carbohydrates and
2. simple carbohydrates (also known as ‘sugars’)
To understand how carbohydrates work in your body, let’s look at the example of an apple: a carbohydrate source that contains a mix of complex and simple carbohydrates.
An average size apple contains a total of 20 grams (g) of carbohydrate. The total weight of the apple might be 100g. By weight, most of an apple is in fact just water. Of the 20g of total carbohydrates, 10g will be complex carbohydrates, and 10g will be simple carbohydrates (sugars).
Any carbohydrate source will be a combination of complex and simple carbohydrates in some proportion.
What is the difference in the two forms of carbohydrates? It’s all about how your body responds to the two different forms:
Simple Carbohydrates
Eating too many simple carbohydrates creates two undesirable results:
1. Increased chance of body fat creation
The risk with simple carbohydrate sources is that they make it easy to consume large amounts of sugar in a short space of time. Simple carbohydrates convert into sugar in your body (known as bloodsugar) very fast. This results in a quick increase in energy as your bloodsugar levels rise rapidly (the “sugar high”).
So if your bloodsugar is in a highly elevated state, and particularly if you are not about to exercise and use the large amount of energy, your body will do what it can to reduce your bloodsugar levels. It will try to take this energy out of your bloodstream – and the only mechanism your body has to do this is to convert the energy into another form. Your body seeks to ‘save the energy for later’. And the only way it knows how to do this is to store the energy as body fat.
2. Unstable energy levels
To help support fat loss efforts, we must keep energy levels in the body stable. Simple carbohydrates create large energy fluctuations (the sugar high, followed by the sugar low) in your body. This can be tiring physically and mentally, and can create large fluctuations in your appetite through the day. The result of a fluctuating appetite is that it will be more difficult to provide regular meals and stable energy and insulin levels to assist with fat loss and muscle toning.
Complex Carbohydrates
Complex carbohydrates are broken down into bloodsugar much slower over a longer period of time. This means that the increase in bloodsugar your body experiences is much slower. Your body is ‘in control’ of the rate at which it gains energy from the food. Therefore, there is a much reduced chance of the body being overloaded by an increase in bloodsugar that is ‘too much too soon’. So the response of it having to take excess energy out of the bloodstream and storing it as fat does not need to occur.
Also, with the more gradual release of energy, longer lasting and more stable energy levels result.
How can you tell what type and quantity of carbohydrates a food item has?
When we look at our carbohydrate sources, we need to pay attention to the TOTAL grams of carbohydrates a portion of that food gives, and the number of grams out of that total that are COMPLEX and the number of grams that are SIMPLE (labeled as ‘sugar’).
Remember: total carbohydrates = simple carbohydrates (sugar) + complex carbohydrates
Fats
We will consider fats to come in two different forms:
Saturated Fats
Saturated fats are found most obviously in fried foods and animal fat. Most foods that are not fruits or vegetables or lean meat have at least small quantities of these types of fats. Saturated fats are to be restricted whenever possible; you will get enough saturated fat in your daily diet to satisfy the small amount that is useful to your body.
Unsaturated Fats
The “good “ kind of fats – found in cold-water fish, avocados, nuts, and other vegetable sources. These fats have POSITIVE health benefits and should be part of your weekly food intake. Consider having 20 – 30g of these fats over a whole day.
Right Foods + Eating the Right Amount = Success
Once you understand the Right Foods, success depends on simply eating the right amount at the right time.
Eating the right amount of food is simple when you learn to read food labels, and you understand the volume of protein and carbohydrate in the food you eat.
The simple tools you need to undertand the volume of protein and carbohydrate in all foods are available to you in the Eating Right Guide.
The Eating Right Guide tells you the right amount to eat for your own body, and your own goals.
See what you get in the Eating Right Guide
Your goal might be fat loss. Your goal might be to feel better and energised. Your goal might to reduce health risks. Your goal might be to tone or build muscle.
It doesn't matter what the goal: the right foods to eat are protein and complex carohydrates.
The Eating Right Guide
Eating the right foods is for everyone because it's simple and you aren't restricted. You do need to understand the right meal size for you, and in order to do that there are 2 things to learn:
1. The amount of these four food types that you should have each meal, depending on your body type and your own body and health goals.
2. How to easily understand food labels and so that you know how much of any type of food to eat to get your meals right.
The Guide will tell you the amount of protein and complex carbohydrate you need, and how you can get that amount from all everyday foods.
See what's in the Eating Right Guide.
PS
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PPS
The Guide will ask that you forget about the rumours or trends about food. It will ask that you now take a positive approach to food - that you see food as something that is good for you and to be enjoyed.
Click here to learn about the award-winning Eating Right Guide
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