Cut out the carbs for successful weight loss

5:35pm Tue Apr 05, 2011

In this occasional series, fat loss specialist and body composition coach Mark Coles, of M10fitness at Newark Marina, offers some advice on weight loss.

Nearly every woman that comes to see me to lose body fat and get in the best shape of her life is following the same diet. Their food diary shows a menu low in fat, low in protein and full of carbohydrates (e.g. bread, rice, pasta and chocolate).

Little do they know that it’s this very food group that is either stopping them from losing body fat or promoting more of it.

So what happens when you eat too many carbohydrates?

After you eat a meal containing carbohydrate-rich foods (bread, pasta, rice, potatoes) your body breaks them down into glucose.

Glucose stimulates the release of insulin (the fat storage hormone) in the pancreas which then transports the glucose into the cells for energy.

Now, getting blood sugar into the cells is important but it can also cause you problems.

Your body stores the glucose in your muscle cells or in the liver, however any surplus that is not required will be stored as fat and end up around your waistline.

Up to 50% of the carbohydrate-rich foods you eat away from exercise will be stored as body fat.

Think of the many women who are living on high-carbohydrate diets and not even exercising?

Most carbohydrate foods are low in nutrients, they suppress the immune system, they rob the body of calcium and, as explained above, they store as excess body fat.

On the other hand lean protein from sources like mackerel, buffalo, turkey and chicken are full of nutrients, they help you develop lean muscle mass, improve your memory, help you feel fuller for longer and promote fat burning.

Instead of following a low calorie, high carbohydrate (fat storing) diet, start fat burning right away by giving this protein-based recipe a try:

One sliced chicken breast cooked with Cajun spices placed over a bed of baby spinach leaves. There is no need to cook these. One sliced avocado and a sprinkle of pine nuts.

Mark can be contacted at www.m10fitness.co.uk