Low Carb, Low Fat, or Low Calories?

As a personal trainer and fitness instructor, I hear women say all the time that they are trying a low-carbohydrates diet, a low-fat diet, or a low calorie diet. What is the solution for losing weight and keeping it off? Here are some facts that I learned from the Plate By Zumba Course and from my textbook, "Personal Fitness Training: Theory & Practice" by Aerobics and Fitness Association of America (AFAA).

We need Carbohydrates (aka Carbs), which are our main source of energy for fueling metabolism (burning fat). When we consume carbs, the end product is glucose, which is the only source of energy for the brain! The bottom line is we need carbs. What we do NOT need are simple carbs (sugar, high fructose corn syrup, sodas, flavored drinks, cake, donuts, pizza, potato chips, white rice, white bread, bagels, beer, french fried, white pastas, mashed potatoes, etc.) The reason we do not need these foods, is because there is very little fiber, vitamins, and minerals. A large amount of these foods in our diets may lead to belly fat, insulin resistance, and ultimately, diabetes and obesity. On the other hand, nature made, slow-absorbing complex carbs, such as broccoli, carrots, sweet potatoes, whole grain breads, beans, and fruits, are rich in antioxidants, vitamins, minerals and fiber - important for keeping us regular, and may help prevent colon cancer. According to Mark Hyman, M.D., one of the creators of Plate by Zumba, carbohydrates are the single most important foods to eat for long-term weight loss and good health.

We also need Fat in our nutrition program. Hello, 60% of our brain is Omega-3 fat, so yes, we need fat! When you cook your vegetables, don't they taste better with added fat? Don't get me wrong; this is not an excuse to add bacon, ham hocks or fat back! Yes, fat adds flavor to our food, and is necessary for producing energy, protecting our internal organs, keeping us warm. However, fat is twice as fattening as proteins and carbs. In fact, for ever gram of fat, you get nine calories from fat! Just imagine, one tablespoon of oil equals 120 calories from fat! The problem with most diets is in the type of fats we choose to use. Saturated fats such as butter, cheese, and lard, come from animals. Well, let's face it, no one uses lard anymore, but we now have margarine, and vegetable oils, which become saturated when they are hydrogenated to make them solid at room temperature. Step away from these types of fat! Go for monounsaturated fats like olive oil, avocado oil, peanut oil. You can also have polyunsaturated oils from fish (omega-3 fish oil), and fat from seeds, nuts and avocado.

What about low calories? I talked about calories in an earlier blog, but here is the skinny on calories. Simply put, your body does not look for calories; your body looks for nutrients! There are macronutrients (from carbs, proteins and fats), and there are micronutrients. Micronutrients regulate weight and metabolism, and the chemical reactions in the body such as burning fat. Except for Vitamin B12 and Vitamin D, micronutrients come from plants. The B Vitamins run cellular metabolism, help nerves function, breakdown foods, help with hormone production, burn calories, create energy, and boost dopamine and serotonin (the body's happy chemicals). Another micronutrient is magnesium, which is the relaxation mineral and helps regulate blood sugar. Again, these micronutrients come from plants, which means that vegetables should make up 50 to 70% of your diet! Another 25% should come from protein. Powering up on protein, especially after working out, is the secret to cutting cravings of the simple carbs. Proteins also help balance blood sugars, which leads to weight loss. I tell my clients to have four to six ounces of protein with every meal (even when snacking). Protein is made up of amino acids, and essential amino acids can only come from food. Your body cannot store protein, so you must get it from food, but make sure it is good quality protein. Too much protein can cause heart disease and even kidney failure. What are good sources? Wild caught fish - salmon, mackeral, herring, shrimp, scallops, high quality beef, lean chicken, turkey, eggs, beans, legumes, and seeds. These foods are considered "clean" foods, so eat clean, jog, run, walk, participate in cardio workouts, and do weight or resistance training, and be patient. It takes time to get your body in shape, but it is worth it.