confused about CARBS

[mistycatt]

okay if I am trying to cut out carbs, and replace them with whole grains, brown rice, whole wheat etc, then am I deafeating my purpose... I feel like a carb is a carb and even brown, whole grain, will effect me if I am trying to lose weight... Often times I will over look whole grain pasta etc, because I tell myself those are carbs (which I know they are) but why are whole grains etc better for you..

Also I like basmati rice and I have heard it is a slow release carb and low gi

[Lady C]

Originally Posted by mistycatt

okay if I am trying to cut out carbs, and replace them with whole grains, brown rice, whole wheat etc, then am I deafeating my purpose... I feel like a carb is a carb and even brown, whole grain, will effect me if I am trying to lose weight...

It all depends on how much & when. More important is what other complex carbs, fats and proteins are you eating to compliment them.

Originally Posted by mistycatt

but why are whole grains etc better for you..

Because they are not chemically altered or processed.

Originally Posted by mistycatt

Also I like basmati rice and I have heard it is a slow release carb and low gi

If that is what you want then eat it. Just be aware of how much and when. Besides if you add protein or fat to it, it changes the whole GI scene. Protein/fat slows down the reaction

[vegan]

Whole grains (seeds of plants) are made up of 3 parts:

Bran - Outer layer which is a rich source of B vitamins and fiber.
Germ - Concentrated source of B vitamins, minerals, protein and oils
Endosperm (kernel) - Starch, protein, vitamins and minerals

White rice has the bran and germ removed, so some of the nutrient content is lost along with much of the fiber. Fiber is a critical part of a healthy diet that is only obtained from plant foods.

100 grams of white long grain rice has 28g of carbs and whole grain (brown) rice has 23g of carbs. The ratio of Carbs/Fat/Protein for white rice is 90/2/8 and brown rice is 85/7/8. Chinese traditionally eat primarily white rice, fruits and vegetables, and remain trim and healthy (until they adopt the rich Western diet).

A varied diet of whole plant foods contains optimal amounts of carbs, fats, proteins, vitamins, minerals, phytochemicals and dietary fiber. This is the foundation of a healthy diet that when combined with regular exercise, provides for a long life of excellent health. Carbs in this case come from complex starches that are low in calories and are nutrient dense.

Soft drinks are 100% carbs that lack fat, protein, vitamins, minerals, phytochemicals and dietary fiber. These carbs come from simple sugars that are high in calories and nutrient deficient.

It comes down to what you are trying to achieve by cutting out carbs, and more importantly, which ones. So to answer your question, a carb is not a carb. It depends on how its packaged: in its natural state or highly processed.

So focus on whole grains - they're the best because they are the least refined. Basmati rice is available in both white and brown (whole grain) forms. However, as long as you are consuming a diet rich in a variety of whole plant foods, I would not be overly concerned about white rice versus brown rice.

[.V.]

Nice posts LC and V.

It does depend on what you wish to accomplish.

What do you want to do:
1. Burn fat more easily?
2. Control your blood sugar?
3. Build muscle easier?
4. Get more generally healthy?

Carb control is useful for 1&2, works against #3, and can be a part of a balanced approach to #4.

By eating more whole grains, fibrous green veggies, and avoiding simple sugars & some starches you can more easily do #1,3,&4.

Look at the glycemic value of all your carbs and choose wisely based on your goals. For example gram for gram a white potato will raise your blood sugar more quickly than table sugar. I read that here on DF, didn't believe it, got out the one touch and found it to be true.

If you just want to burn fat more quickly by cutting carbs, that can be done too and is actually quite effective. But you have to be dedicated to making the sacrifices involved in getting it right, transitioning from it to a more balanced way of eating, and doing the transition correctly. If you don't then in the end you just did a crash diet and will go right back to where you started at before doing it if you resume old eating habits.


If you want to design a fat loss diet that is very balanced read the posts by lady c and cursor, they go into it with great detail and are extrememly knowledgable about it.

If you want to low carb it off, let me know but be prepared to fight off the naysayers who tell you it's bad and you are just going to lose water weight.

Post up your goals for more precise information.

[mistycatt]

a_Welch 203...thank you and everyone else for your response.

I would like to reduce my fat, but at the same time tone my muscles. I also don't mind doing it the low-card way. My only weakness is RICE.. I love it... I really appreciate all the information you gave a-welch.. you have given be a better insight of understanding carbs.... you all have... do you mind giving me a sample of the low carb? THANKS

[.V.]

True low carb?

It's done by eating eggs, meats, green vegetables.

No rice, bread, pasta, sugar, milk, or fruits.

That means you can have whole eggs fixed any way you like.

Any meat, prepared any way you like except rolled in flour or meal and fried. (not breaded)

Green veggie choices are things like broccoli, asparagus, green beans, cucumbers, brussel sprouts, cauliflower, lettuce, cabbage, spinach. Prepared however you like except breaded. You can even cook your beans in salt pork or fatback if you like. Dressings can be used on salads, but go for low sugar/full fat versions.

Eat at least every 4-6 waking hours. Eat whenever hungry. Eat until satisfied, not stuffed. If you are getting hungry or are not burning fat, you increase your fat intake. You do not try to do it low fat because you will get catabolic and lose muscle.

Ideally, the macronutrient profile is Fat 60%, Protein 35%, Carbs come only from green veggies. Calories are about 10/lb of body weight.

I disagree with the original "low carb" approach only in that it limits green veggies to only 2-3 cups per day. I think they should be eaten with every meal you can stand to have them with, as much as you need to feel satisfied.

If I were to do it today, a sample day for me would be:
Meal 1.....3 egg omlette with 2 slices ham and 1 slice of cheese.
Meal 2.....1 chicken breast with hot sauce and a big salad of lettuce, tomato, broccoli, cauliflower, and ranch dressing.
Meal 3.....6 ounces ground beef and 1-2 cups of broccoli
Meal 4.....6-8 chicken wing pieces with raw broccoli and cauliflower florettes dipped in ranch.
Meal 5.....8 ounce rib eye steak and another big salad.

This would be between 2000 and 2500 calories and give me me enough fat to not feel hungry and deprived.

In fact, when I feel I've gotten too fat probably near the end of next summer, this is exactly how I plan to cut.

Exercise on this should be resistance training at least 3x a week and cardio at least 2x a week. Full body workouts are often recommended but to be perfectly honest (although I prefer full body), splits work well too.

At some point in the first two weeks, you will feel like total crud for between 3 and 5 days as the body changes from a glucose burning metabolism to a fat burning metabolism. In my experience, this passed quickly and my energy levels went up drastically.

Also, you will think you are going to pass a kidney because without all the carbs you won't hold as much water. Don't get discouraged when you lose 10 or 11lbs the first week then only 2-3 after that. Big water loss initially. Then after that, it's all fat loss.

[Lady C]

MissyCat

If you decide to take Welch up on his diet I would be VERY interested in you posting your progress. More in how you feel and if you are seeing the results you want.

[.V.]

And Mistycat, don't think that's the only way to lose weight.

It isn't by any means. Plus, once you've done it you have to gradually transition back to higher carb, lower fat eating. Fat isn't the devil. Nor are carbs. It's all about finding a healthy weight that you can maintain AND finding a healthy way to maintain it.

The way I did it isn't the end. It's only one efficient means to get to the end.

[CF-OC_gal]

With all due respect to welch, if you've got less than 10-12 lbs to lose I doubt that his diet is the right one. You'll lose the carb water retention and think you're done. I can eat like he's prescribed, but usually only in the summer where the veggies are fresh cheap and plentiful.

Those last 10 are the ones that make or break lifestyle changes.

If you like to eat rice then maybe low to no carb is not your style of diet.

[.V.]

Originally Posted by Brat

If you like to eat rice then maybe low to no carb is not your style of diet.

This is true. It requires the dedication to be willing to give up many of the things we love to eat for a time. One can also lose weight by simply eating a balanced diet and creating a caloric deficit of 300-500 calories a day and being sure to get your cardio.

My way was very easy...for me. Becuase I love my red meat and green veggies. That made it very painless. My current bulking diet on the other hand...painful.

As already said, this is only one way. There are many. If this one is for you and you wish to try, you can get help here to set it up. If not and you'd prefer another, you can get help here to set it up.

Whatever you wish to do, we will be here for you to lend a hand where we can.

[LiftGirl]

I tend to not put too much emphasis on glycemic values because, as LadyC mentioned, what you eat with them will change it completely. For example, if you put butter and sour cream on your potato, the fat will slow down the absorption of the carbs in the potato. I think the same would hold true with white rice. You could add a little sesame oil and slow down the absorption of the carbs a bit, if you're concerned about it.