Friday, December 27, 2013

Carbohydrate Tipping Point, Part 2

Keep in mind, this is something that takes time to digest, and put into play in YOUR body.

We're going to continue to offer distinctions and help you understand how to use food to send signals for fat burning to your body.  This is totally different for everyone. The smart use of carbohydrates is one of the most important concepts in fat loss and changing your body. Smart manipulation of hormones allows for two of the most critical aspects of fat loss: the right amount of calories and balanced insulin.

One of the most common mistakes made by fat loss seekers is the "lower is better" mantra. This is especially true of carbohydrates.  Keep in mind that cutting carbs or calories too low can cause a slowed metabolic rate, insatiable hunger, uncontrollable cravings, unbalanced energy, lack of energy for workouts, changes in mood, and perhaps most importantly, a loss of lean muscle tissue.  It is no wonder that diet focused programs rely so heavily on willpower.  Avoid the trap of assuming lower is better, but rather to find the tipping point (the amount of carbohydrates or calories that is low enough to initiate fat loss, but high enough to maintain energy, reduce cravings, and blunt hunger).  The "carb tipping point" is individual, needs to be adjustable, and when used correctly is a reliable and reproducible way to help you find your ideal fat loss formula (which we will get to soon).

Please remember, we are all uniquely different and require a unique blend of macronutrients.  What works for your best friend will NOT be what works for you.  It's one of the reasons diets books don't work.  A 22 year old athlete that trains with the team 3 hours per day can (and should) destroy calories.  She has LESS of a need to focus on a regimine of fibrous carbs, and has a lot of leeway for the simple sugars, and starchy carbs, compared to a 36 year old working mother of 3. 

Even two 36 year old working mother's of 3 will vary GREATLY on their tipping points.

Here is how you can begin finding your tipping point:

1). Pay close attention to your body's hormonal feedback mechanisms.  These include hunger, energy level, and cravings as I've mention in previous emails, but also include mood, motivation, digestion, focus and sleep. The proper response should be no hunger between major meals, no cravings, and increased energy. You should also feel motivated and focused without anxiety and depression. Gas and bloating should not be present and sleep should normalize. Don't make the mistake of assuming these symptoms are not related to food intake. Getting your carb tipping point correct will balance metabolic function. When it's off, your body will let you know. Use these symptoms to monitor the mix of energy (food and exercise) you put in your body.  Remember carbs don't work alone. Your protein, fiber and fat intake will need to be regulated as well.

2) If hunger, energy and cravings are stable you can be assured you have things balanced, but you will need to monitor fat loss using a RELIABLE body fat tool (no, the bathroom scale doesn't measure fat loss).  If all the biofeedback sensations are stable AND you are losing fat, you found your tipping point.  All you need to do now is stay there. Do not be tempted to cut carbs further.  Doing so will sacrifice your energy and make your fat loss results unsustainable. If you want to speed results, proceed slowly and immediately increase carbs back again if your energy falters.

3) If the biofeedback sensations are not stable or they are stable but you are not losing fat, you have not found the tipping point. You will need to alter your plan in one of two ways:

FIRST– If sensations are not balanced, increase the amount of fiber, protein and water you take in. This is important. More times than not the issue has nothing to do with carbs, but is a protein issue. Wait a few days. If still having issues raise the protein content and fiber content one more time. If this still is not effective, increase the starch content of your meals by 5 to 10g (one bite is ~5g of carbs, as mentioned in yesterday's email) at a time until you find the issues resolve.  This is a trial and error phase where you will need to alter your intake of the major macronutrients to find your unique fat loss formula. This takes time and patience for some, and involves manipulating protein, fiber, starch and fat intake. This can take some work, but once you find it you have a system of body change that will never fail you even when your metabolism changes as you age.

SECOND – If all hormonal sensations are stable and you are not losing fat, then begin to decrease the amount of starch at each meal by 5 to 10g. Also, begin to look at your fat and sodium intake. Adjust fat, carb, and sodium intake downwards every few days until the fat begins to come off your body.  As you do this you should be ramping up protein and vegetable intake. Often, this is the stage where you will appreciate the difference between healthy food and fat loss food. If managing carbs/starch and fat are not helping the desired results, then look at fruit and dairy next. These are two important sources of suagr/starch that can keep some from the results they want.  Finding your carb tipping point may mean you need to cut these foods back as well, at least temporarily.

Today's email, along with yesterday's will get you started on this process.  It's really all about building on all of your success to this point, and refining your approach.   Paying attention to your body's hormonal feedback mechanisms, and measuring your fat loss.  You really need to measure fat loss monthly, so make sure you get scheduled for your eval this weekend.  With the Holiday Fitness Challenge, times are filling up, and we will expand availability into next week as well. 

Keep up the AMAZING work and effort!!

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

Facebook | Twitter | Newsletter

HealthStyle Fitness, Inc. | 4700 Smith Road Suite C, Cincinnati, OH 45212 | 513-407-4665, x-105 | www.CincinnatiFitness.com

No comments: