We support the belief that an excessive consumption of carbohydrates - especially processed and refined carbs, are heavily linked to medical conditions such as, obesity, heart disease and diabetes. It was the popular belief that dietary fats were the main cause of increased body fat, however recent evidence has pretty much shut this belief out.
What foods should I eat and avoid?
Most low-carb diets bang on about the dangers of consuming too many "simple carbohydrates" and too few "complex carbohydrates". The theories goes as so: simple carbs such as table sugar found in chocolate and cake, also white bread, pasta and white rice are largely comprised of one or two sugars, glucose and fructose. These are digested too quickly for our body to efficiently use it all as energy, they are therefore often stored as fat. Additionally, these foods tend to leave us feeling hungry soon afterwards.
A complex carb such as brown rice, sweet potatoes or porridge oats takes longer to digest, thus they are less likely to be stored as fat as they can be more efficiently converted into energy. This is not to say that all fast carbs should be avoided like the plauge, but they should be your staple, especially if your goals include fat loss.
There is a singular measure of carbohydrates that tells you which are the healthier sources of carbohydrates —“Glycemic Index.” Glycemic index is simply a measure of a food’s propensity to raise blood sugar. Avoid high glycemic foods and you’ll avoid many, if not most, of the ills associated with diet.
The Glycemic Index (GI) rates foods with a score of 1-100. Low GI carbs are consider to have a score of less than 55, medium GI have a score of 55-69 and high GI carbs have a score more than 70.
I personally would never do something as convulsive as measuring quantities of foods or calculating calories for every meal. Simply stick to eating the right foods:
Lean meat
Oily fish
Nuts
Vegetables
Fruit
Low GI carbs
Few starchy carbs (to be consumed after working out)
Avoid sugar
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