I always hear health-conscious people talking about the dangers of carbohydrates, well I am here to bust the “all carbs are bad” myth. Rather than cut essentials from your diet, proper nutrition means you have to eat from all major food groups.
Fitness goals should not include eliminating specific macronutrients from your diet. Fats, carbohydrates, and proteins all play a specific role in keeping your body healthy. That being said, your hard work at Koko FitClub shouldn’t be spoiled by eating poorly. Each week you can calculate your macronutrients if you’re worried you’re not hitting your necessary goals.
Is that 1/2 lbs. of pasta I inhaled last night considered a carb…?
Well, according to Elaine Magee, MPH, RD, there is a difference between good carbs and bad carbs. Certain carbs are processed or refined – meaning anything white or out of a box, carton or package are more than likely to be full of those pesky bad carbs that will pack on the pounds. In terms of pasta, you’re better off in moderation, or switching to whole wheat.
Cut out all the bad. Eliminating cookies, candies, chips, and ice cream would be my first suggestion. Have a goal of keeping your added sugar to 10% of your total calories each day. Sugar is a lot of calories and high levels daily are sure to make you gain weight. This does not include fruits and vegetables which are naturally occurring and contain fiberto eliminate blood sugar spikes. Women, for example, should aim for 100 calories a day or 25 grams of added sugar and within a few weeks will see body fat start to “melt away.”
“To meet the body’s daily nutritional needs while minimizing risk for chronic disease, adults should get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein.”
– Elaine Magee, MPH, RD (WebMD.com)
Make buying fruits and vegetables a habit over buying processed foods and preservative-laden snacks. Eat your sweets in moderation… but if you’re like me, don’t even have them in the house. So, the reality is, most of your caloric intake will consist of carbohydrates, and it is up to you to choose the good over the bad.
Chief Fitness Officer, Koko FitClub, LLC
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About Michael Wood, Chief Fitness Officer
Michael Wood, CSCS, is Chief Fitness Officer at Koko FitClub, driving the development of integrated strength and cardio training and nutrition programs for Koko members nationwide. A nationally acclaimed fitness expert, Michael has conducted research as a Senior Exercise Physiologist at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the Research Center on Aging at Tufts University, and has lectured at Boston University and the University of Connecticut. He has been named Boston Magazine’s “Best of Boston” Personal Trainer, and made the Men’s Journal “Dream Team” list of the nine best trainers in the U.S. Michael and his family live in North Attleboro, MA.