Читать книгу Carb Curfew: Cut the Carbs after 5pm and Lose Fat Fast! - Joanna Hall - Страница 13

CARBOHYDRATES

FRUIT

Typical examples: apples, oranges, pears, grapes, plums

Calories per gram: 4 (fruit and vegetables have a high water content so the calories per weight is kept low)

Function in the body: provides essential minerals and vitamins

When/how much do we need?: minimum 5 portions fruit and vegetables a day (see page 48 for more about this). Spread fruit and vegetable intake throughout day to avoid gastro discomfort

BE AWARE:

most people fall short of quota

VEGETABLES

Typical examples: carrots, kale, onions

Calories per gram: 4 (vegetables, like fruit, have a high water content so the calories per weight is kept low)

Function in the body: provides essential minerals and vitamins

When/how much do we need?: minimum 5 portions fruit and vegetables; spread intake throughout the day

BE AWARE:

most people fall way short of quota, finding it easier to grab a piece of fruit than hitting the vegetable quota

STARCHES

Typical examples: bread, pasta, rice, potatoes

Calories per gram: 4

Function in the body: good source of fuel for the body to use during the day

When/how much do we need?: 3–4 servings a day. Keep to breakfast and lunch to match energy demands and energy delivery. Avoid in evening meal

BE AWARE:

most people mistakenly eat too much when trying to lose weight. Comfort eating of these starchy carbohydrates increases overall calorie intake leading to weight and body fat gain

PROCESSED SUGARS

Typical examples: honey, syrup, jams

Calories per gram: 4

Function in body: provides instant energy into the bloodstream causing the blood sugars to rise and then sharply fall

When/how much do we need?: keep to an absolute minimum. Obtain sugars from natural fruit sources

BE AWARE:

the 4–6 p.m. time zone – the quick sugar-fix craving increases intake of these simple sugars

PROTEIN

Dairy Products

Typical examples: milk, cheese, eggs, yoghurt

Calories per gram: 4

Function in body: repairs vital cells in the body, source of calcium

When/how much do we need?: try to have a serving of protein at each meal

BE AWARE:

don’t eat too much. Be wary of high fat content

Meat, Fish, Pulses

Typical examples: chicken, salmon, cod, beans, nuts

Calories per gram: 4

Function in body: repairs vital cells in the body

When/how much do we need?: try to have a serving at each meal

BE AWARE:

eating protein at lunchtime with an equal amount of starch will boost afternoon concentration powers and leave you feeling more satisfied

FATS

ESSENTIAL FATS

Typical examples: polyunsaturated fat found in vegetable oils and fish oils (in cold water oily fish); monounsaturated fats found in olive oil, rapeseed oil etc.

Calories per gram: 9

Function in body: helps decrease blood cholesterol levels and prevent heart disease

When/how much do we need?: this should form the majority of your fat sources

BE AWARE:

keep visible fats to a minimum and eat 3 servings of oily fish a week

NON-ESSENTIAL FATS

Typical examples: saturated fats such as cheese, cream, lard; trans fats found in margarine, processed foods etc.

Calories per gram: 9

Function in body: potentially increases furring of blood vessels

When/how much do we need?: keep to a minimum

BE AWARE:

found in a lot of processed foods, especially snacks

WATER

Typical examples: tap, mineral water (either still or sparkling)

Calories per gram: 0

Function in body: vital for all metabolic responses in the body

When/how much do we need?: minimum of 2 litres a day

BE AWARE:

this is one of the most important health investments you can make – it is best to spread your intake throughout the day

ALCOHOL

Typical examples: all wine, liquor, beer

Calories per gram: 7

Function in body: 1–2 units of alcohol per day is thought to have protective effect on the heart

When/how much do we need?: spread consumption of 10 units throughout week

BE AWARE:

if you do overindulge, try to stay up for half an hour before going to bed – it is easier for the liver to work when sitting upright compared to lying down