The next step is to understand the body’s main fuel source, carbohydrates, and how it metabolizes them. Carbohydrates are quite possibly the most misunderstood macronutrient in the food pyramid. Most people associate carbs with breads and pasta, but not all carbohydrates are created equal. They’re three basic categories within the carb pyramid: complex, simple and fibrous. Each component plays an intricate role in the body to regulate the metabolism. To simplify, carbohydrates are the main fuel source that the body uses in the form of glucose. Simple and complex carbohydrates are converted in the liver into glucose to fuel the muscles, brain and heart. Think of the liver as the dispatcher of this FEDEX system. Fibrous plant based foods are made up of cellulose. Unfortunately the body lacks the enzyme cellulase required to break-down fiber in the small intestine, so instead of arriving at the door of the liver for conversion and distribution, it’s sent directly to the lower intestine/colon to absorb water, waste and bile (lipids/fat) for excretion. On the way to the colon essential vitamins and nutrients are absorbed into the blood stream. Pretty efficient system don’t you think?
In some cases, each sub category of carbs are linked to all energy sources including fruits, vegetables, grains, nuts seeds and dairy the only exception is animal protein which contains very little if any carbohydrates. It really gets confusing when trying to understand the macro nutrient ratio of carb/protein/fat. Deciphering this complex formula depends on what diet guru you speak to. Some authorities claim it should be a 40-30-30 ratio such as the Zone Diet others uphold a higher plant based diet somewhere between 60-20-20 and 80-10-10 while bodybuilding enthusiasts embrace a 40-40-20 plan, and then of course there are those who swear by a diet so low in carb that it runs the risk of placing the person at a dangerous level of Ketosis. Wow, it’s no wonder we’re all confused. So after doing a bit of research I decided to offer myself up as a lab rat on the diet alter to see which ratio would be the winning combination that worked best for me. As a female over the age of 50, I’ve maintained an active athletic lifestyle for most of my life. Fortunately, knock wood, I’m in good shape with sound health. I just wanted to take off a few pounds and increase muscle mass.
I kept a detailed food diary for each diet during
the experiment lasting over a 9-month period. Each diet lasted for a 12 week
period. I chose a moderate ratio of 50% carb /25% protein /25% fat for each diet
with a daily calorie count ranging from 1200-1400. During the 9 month trial I
ate the same type of foods and maintain my normal exercise routine. The only changes or
alterations during this experiment, were the ratio of carbs used within
the sub-carbohydrate pyramid (see below). These were my results:
Diet
A 12 wks Diet
B 12wks Diet
C 12 wks
Weight Loss: 0-lbs +7lbs -15lbs
Carbohydrates Carbohydrates Carbohydrates Weight Loss: 0-lbs +7lbs -15lbs
Fibrous-30% 10% 65%
Complex/Simple-70% 90% 35%
·Peas
·Corn
Carrots
Carrots
·Potato
·Acorn & Butternut squash
·Sweet Potato & Yams
·Turnips
·Parsnips
·Legumes/beans
·Sugar Beets
·Banana
·Mango
·Papaya
·Whole and refined grains; Breads and pasta
Fibrous:
·Broccoli
·Kale
·Collard & Mustard Greens
·Chard
·Spinach
·Cabbage
·Green Beans
·Asparagus
·Tomatoes
·Lettuces: Arugula, Romaine & Escarole
·Sweet Bell Peppers
·Onions
·Mushrooms
·Cucumber
·Zucchini
·Cauliflower
In
conclusion, after completing the diet trials, Diet C proved to provide the best
overall results both from a weight loss perspective as well as hormonal balance.
I was never hungry nor did I experience any adverse effects often associated
with dieting such as irritability/mood swings, fatigue, sleeplessness, or
cravings.
Simple
Carbohydrates:
Fruits:
·
Citrus
·
Grapes
·
Apple
·
Banana
·
Mango
·
Papaya
·
Melon
·
Pineapple
Dairy:
·
Milk
·
Cheese
·
Yogurt
Sugar
& honey
