number of calories we are consuming if we want to control weight and body fat levels.
Unfortunately, there are no miracle foods to ensure weight loss. It is the whole picture of what we eat that is important for our health, weight and body fat. Carb Curfew will show you that with a little knowledge you can eat whatever you want and still realize your weight and body fat goals.
The Basic Nutrients
CARBOHYDRATES
FRUIT
Typical examples: apples, oranges, pears, grapes, plums
Calories per gram: 4 (fruit and vegetables have a high water content so the calories per weight is kept low)
Function in the body: provides essential minerals and vitamins
When/how much do we need?: minimum 5 portions fruit and vegetables a day (see page 48 for more about this). Spread fruit and vegetable intake throughout day to avoid gastro discomfort
BE AWARE:
most people fall short of quota
VEGETABLES
Typical examples: carrots, kale, onions
Calories per gram: 4 (vegetables, like fruit, have a high water content so the calories per weight is kept low)
Function in the body: provides essential minerals and vitamins
When/how much do we need?: minimum 5 portions fruit and vegetables; spread intake throughout the day
BE AWARE:
most people fall way short of quota, finding it easier to grab a piece of fruit than hitting the vegetable quota
STARCHES
Typical examples: bread, pasta, rice, potatoes
Calories per gram: 4
Function in the body: good source of fuel for the body to use during the day
When/how much do we need?: 3–4 servings a day. Keep to breakfast and lunch to match energy demands and energy delivery. Avoid in evening meal
BE AWARE:
most people mistakenly eat too much when trying to lose weight. Comfort eating of these starchy carbohydrates increases overall calorie intake leading to weight and body fat gain
PROCESSED SUGARS
Typical examples: honey, syrup, jams
Calories per gram: 4
Function in body: provides instant energy into the bloodstream causing the blood sugars to rise and then sharply fall
When/how much do we need?: keep to an absolute minimum. Obtain sugars from natural fruit sources
BE AWARE:
the 4–6 p.m. time zone – the quick sugar-fix craving increases intake of these simple sugars
PROTEIN
Dairy Products
Typical examples: milk, cheese, eggs, yoghurt
Calories per gram: 4
Function in body: repairs vital cells in the body, source of calcium
When/how much do we need?: try to have a serving of protein at each meal
BE AWARE:
don’t eat too much. Be wary of high fat content
Meat, Fish, Pulses
Typical examples: chicken, salmon, cod, beans, nuts
Calories per gram: 4
Function in body: repairs vital cells in the body
When/how much do we need?: try to have a serving at each meal
BE AWARE:
eating protein at lunchtime with an equal amount of starch will boost afternoon concentration powers and leave you feeling more satisfied
FATS
ESSENTIAL FATS
Typical examples: polyunsaturated fat found in vegetable oils and fish oils (in cold water oily fish); monounsaturated fats found in olive oil, rapeseed oil etc.
Calories per gram: 9
Function in body: helps decrease blood cholesterol levels and prevent heart disease
When/how much do we need?: this should form the majority of your fat sources
BE AWARE:
keep visible fats to a minimum and eat 3 servings of oily fish a week
NON-ESSENTIAL FATS
Typical examples: saturated fats such as cheese, cream, lard; trans fats found in margarine, processed foods etc.
Calories per gram: 9
Function in body: potentially increases furring of blood vessels
When/how much do we need?: keep to a minimum
BE AWARE:
found in a lot of processed foods, especially snacks
WATER
Typical examples: tap, mineral water (either still or sparkling)
Calories per gram: 0
Function in body: vital for all metabolic responses in the body
When/how much do we need?: minimum of 2 litres a day
BE AWARE:
this is one of the most important health investments you can make – it is best to spread your intake throughout the day
ALCOHOL
Typical examples: all wine, liquor, beer
Calories per gram: 7
Function in body: 1–2 units of alcohol per day is thought to have protective effect on the heart
When/how much do we need?: spread consumption of 10 units throughout week
BE AWARE:
if you do overindulge, try to stay up for half an hour before going to bed – it is easier for the liver to work when sitting upright compared to lying down
The Low-Down on Body Fat
So why do we have body fat and how can cutting the carbs help us get rid of it? Whether we like it or not we all have fat in our bodies. Each one of us is born with about 23 billion fat cells and each of these fat cells has the ability to get bigger and bigger, as well as smaller and smaller. A certain amount of fat is important for our bodies as it gives us shape, warmth and insulation – the problem comes when we start to store too much fat in the body from overeating and under activity.
It is inevitable as we get older we are going to lay down more body fat as our body’s metabolism changes. To combat this we need to establish a nutritional strategy to minimize body fat gain and improve our overall health. Fat cells do not disappear but the actual amount of fat in the cells can