Learn the right and wrong types of carbs for weight loss
As I coach clients week to week, words will fly out of my mouth in the heat of the moment when I am trying to get them to understand how their body works. One of the explanations regarding food combining, is teaching them when to eat carbohydrates, what are the best ones, and not to make them “dirty”!
What is a dirty carb, you might ask? Well, that is my description of a meal that is high in carbohydrates and fats, but low in protein. It makes the carb “dirty” because the science of the body dictates that when we eat many meals like this each day we start to over produce insulin, and that increase leads to fat storage!
What are some food combinations that make the body over produce insulin? The Standard American Diet! Pizza, french fries, cheeseburgers, fettucine alfredo, peanut butter and jelly sandwiches, and quesadillas as examples. Of course, junk foods like cookies, cakes, candy and processed foods fall into this category as well.
Why? The pancreas is the organ in our body that regulates the production of insulin and glucagon. Those hormones are important in metabolism. When our body starts to overproduce insulin, the excess stores as fat. When we eat meals that are high in carbs and fats such as those I mentioned, the body makes more insulin to keep up with the input, and when it can’t use it all, the rest gets stored as fat.
I was taught that if we separate the high carbs, from the high fats and increase the proteins, our body won’t have the ammunition, or fuel to make excess insulin, therefore no fat storage. Seems simple, except our society has made many recipes that we have all come to love and crave. That is the point. Those food combinations also lead to cravings for more. It is a vicious cycle.
What we teach is to eat “clean” carbohydrates, such as a small baked potato, with some protein and vegetables. In this meal, there is not a lot of fat to fuel the potato (carb) and vegetables (carb) and there is some good protein to slow down the release of the hormone insulin. If we were to add a bunch of cheese, sour cream, bacon bits, and butter to this meal, now we have “dirtied” the carb and the body will make more insulin to handle this meal. Instead, maybe we use one pat of butter for the potato and some seasonings for flavor and now our body can handle it.
Does this mean we can NEVER eat pizza or a loaded baked potato ever again? No, it simply means that those meals should be eaten once or twice per week, not at every meal, every day.
One great resource to learn how to cook these types of meals is right here. This site will teach you these rules, while still letting you enjoy amazing flavors. It takes some practice, but you can learn to cook differently!
Is your day filled with “dirty” carbs?