Low carb diets are popular. For many, however, this means bacon and butter fat. Personally, I am not a fan of bacon, but that is beside the point. Low carbs should not mean zero carbs. It also should not mean a meat-only diet. Ideally, it means quality carbs—i.e., low sugar/low processing. Just like “fat-free” foods should be scrutinized, so, too, should “sugar-free” or “keto” foods.
The healthy diet is rather simple. Better than a food pyramid or a plate is a simple hand—a palm (for protein), a fist (for vegetables), a cupped hand (for starches, grains, and fruit) and a thumb (for fats). A palm of protein and a thumb of fat (healthy fats, of course) is rather simple. Choosing carbs are less straight-forward. Not all carbohydrates are equal. what we eat will depend largely of our weight management goals and activity levels. Simply, vegetables should be the priority carb, and starches, grains, and fruits will depend on activity, body composition, and performance needs. Training will require carbohydrates. So, on training days, we can up the ‘cupped hands’. On non-training days, we should cut back on the ‘cupped hands’ along with the calories.
Vegetables are low in calories. A serving of raw broccoli, for example, is around 30 kcal (depending on the size of the fist) and 6 g of carbohydrates (2.5 g of fiber and only 1.5 g of sugars). A cup of cooked long-grain brown rice, on the other hand, is around 215 kcal and 45 g of carbohydrates (3.5 g of fiber and 0.7 g of sugars). So, obviously, vegetables are the way to go—especially for managing body fat.
Eating more keto-friendly on a non-training day or for the purposes of lowering weight is not necessarily carb-free (or a plate of bacon). Two fists (a male serving size; 200 g) of cooked broccoli and two cupped hands of raspberries has only 14 grams (8 and 6 grams, respectively). For three meals, that is only 42 g (net) of carbs. If truly eating “keto” this might be too many, but there are other lower carb choices (e.g., spinach = 1 net carb per 100 g). So, choosing wisely can still allow one to keep to the diet without cutting fruits and veggies all together. Even on training days, the weight-conscious exerciser can consume performance-friendly carbs without going overboard (e.g., sweet potatoes are always a good choice).
So, trying to lose body fat? Exercise and eat your veggies. As you eat your meal, eat your protein first. Eat your vegetables second. Then, eat some “healthy” carbs if there is still room. Snack on vegetables and healthy fats that will fill you and satisfy hunger—rather than load the calories. Desserts should be reserved for special occasions. Life doesn’t have to be ‘bacon and butter fat’.
Be your best today; be better tomorrow.
Carpe momento!