Macronutrients: Carbohydrates: Simple vs. Complex
Main source of energy for the body in form of glucose. What’s in a Carb? Carbs are made up of fiber, starch, and sugars.
1. Simple Carbs: are sugars. While some of these occur naturally in milk, most of the simple carbs in the American diet are added to foods. Common simple carbs:
2. Complex Carbs: Key to long term health. Contain more nutrients than simple carbs, higher in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control. Ideal for people with type 2 diabetes because they help manage post-meal blood sugar spikes.
A. Fiber: promotes bowel regularity and helps to control cholesterol. Dietary fiber include:
This answer can vary depending upon who you ask and who you are working with. You can measure your food however you would like. No food can be measured to 100% accuracy unless it’s broken down and tested (nutrition labels are key). Raw measures tend to be more accurate. I tell my clients when it comes to weighing all your food it will vary, for example, sauces, oil, and condiments are difficult to weigh out. You can always try to measure them if not do your best to eyeball portions. When it comes to vegetables or any type of greens some may eyeball the portion, use measuring cups, but it’s always best weighing with a food scale.
For everything else; such as meats, starches, and other fats (peanut butters, nuts, etc.) it’s always best to weigh out your portions. Just make sure when you are tracking your food you log it correctly, for example, if you are measuring raw ground chicken, then log it as raw and if it’s cooked then log it as cooked. It really depends on what your preference is and how you do it. Measuring and weighing will give you the best results and keep you accountable.
Coaching or more INFO:
Steel Cut Oats vs. Old Fashioned Oats
Steel-cut oats are oat groats that have been cut into two or three pieces, for a relatively unprocessed product. Rolled or old-fashioned oats are made by steaming and rolling oat groats for faster cooking.
The Difference Between Steel-Cut, Rolled, & Instant Oats
The difference between steel-cut, rolled, and instant oats is simply how much the oat groat has been processed. This also results in each variety having a distinct texture and varying cook times. While these varieties have undergone a different level of processing, resulting in different textures and cook times, there is one thing they all have in common: nutritional value. Steel-cut, rolled, and instant oats all have the same nutritional profile since they’re all made from whole oat.
Coaching or more INFO:
How do I keep track of my food?
The best way to track your food and numbers is by using an app and I prefer using MyFitnessPal to keep track. There are several apps out there to use but this one is the easiest because you can scan all your food in and adjust your portion sizes. Going along with tracking and counting your macros you need to know exactly how much you will be eating. The best way to keep track of your food accurately even though it cannot be measured 100% unless it is broken down and tested (nutrition labels are significant) is by using a food scale. Paying attention to food labels on the packaging is very important because of the nutritional information, but in the end a scale will ensure you accuracy and hold you accountable for what you eat. As far as weighing your foods this answer will always vary depending upon who you ask and who you are working with as a coach. In my own experiences I feel raw measures tend to be more accurate but at the end of the day when it comes to weighing your food it will vary, for instance, condiments, oils, and even sodas can be difficult to weigh out. Worst case scenario when in doubt always do your best, eyeball your portion sizes, and never forget to log your food correctly.
Flexible/Macro Dieting is based on the principal of counting your macros. When counting your macros, you simply add up how many grams of fat, protein, and carbohydrates you consume that day. IIFYM is based on a notion in which there are no good vs. bad foods, just macro ratios; meaning a carb is a carb, a protein is a protein, and a fat is a fat. Now let me explain macros are macros but the quality of macros is different; regardless whether 20 grams of carbohydrates comes from a potato or a cookie each gram of a carbohydrate provides 4 calories. So at the end of it all it means you have 80 calories total and no matter what it’s the same exact calorie intake. Both are the same macros and so both will achieve the same results in your body composition. When food enters your stomach your body is not thinking, “Healthy or unhealthy?” merely it’s breaking down the food and processing as macro nutrients; carbs, proteins, and fats. These nutrients are ones used to determine your body composition. Science
Coaching or more INFO: