In order to lose fat you must lose weight and to lose weight you must eat fewer calories than you are expending. Cutting just carbohydrates is not the solution. Carbohydrates are needed so you can function properly and be able to sustain your exercise plan. Plus carbohydrates actually help you burn fat as you lose weight by transporting fat cells to be metabolized. So if you are lacking carbohydrates you may stop burning fat cells. Carbohydrates, such as whole grains, are rich in B vitamins which are key elements in helping your metabolism work, thus a diet low in whole grains negatively affects your metabolism. In addition, glucose in the blood (a simple carbohydrate) and glucose in muscle in the form of glycogen (a complex carbohydrate), are the primary sources of energy when you exercise. Therefore, if carbohydrates are either missing from your diet or are being eaten in insufficient amounts, your body will be forced to attain the glucose needed for energy from protein. Your body gets energy from protein by breaking down your muscles, which causes decreased muscle mass and can be very detrimental for the functioning of your body. Plus muscle drives your resting metabolic rate, so having a higher muscle mass helps burn more fat, even while you are at rest.

Spacing meals and snacks three to four hours apart helps keep the body fueled. Choose foods that are high in complex carbohydrate and add a small amount of protein and heart-healthy fat to stay fueled longer.

For example, snack on Ak-Mak whole wheat stone ground sesame crackers and some turkey deli slices. Four Ak-Mak crackers is one allowance of carbohydrates and an ounce slice of turkey is one allowance of very lean meat.

Ak-Maks are available at your local Trader Joe’s.

Before we talk about nutrition, we need to talk about sleep. Just cutting down your sleep by one hour will have a huge negative effect on your energy for the rest of day. Nutrition For You doesn’t recommend a particular number of sleeping hours per night.  We all have our own individual sleep needs but it is very important to realize that if we don’t meet them for a few days, no matter how good we eat, we will feel exhausted because of not getting adequate amount of rest.

Aside from lack of sleep, there are chronic health conditions that can leave you constantly fatigued such as fibromyalgia and diabetes. Low-level depression and anxiety can also cause fatigue. These health issues may negatively affect your energy and focus throughout the day and it is important to discuss these issues with your doctor as soon as possible.

Assuming that you are sleeping enough and that you are addressing any health issues that can cause fatigue, proper nutrition can help you maintain a consistently high level of energy throughout the day.  Here are some key points.

A clear mind can boost your energy

Recent research shows that improving your cognition boosts your energy.  In other words, a clearer mind can make you feel more energetic.  Consuming foods that are rich in Omega-3 fatty acids can improve cognition.  In addition, the anti-oxidants in these foods can help your brain function and boost your memory.  Flax seeds, walnuts, and soybeans are particularly good sources of Omega-3 fatty acids.  Nutrition for You suggests consuming six to eight ounces of salmon per week.  However, if you cannot get salmon regularly, you can supplement your diet with fish oil.  Nutrition for You also recommends eating extra servings of fruits, vegetables, legumes and whole grains.  All of these will help keep your mind clear and engaged and boost your energy.

Eat before and after working out

Skipping meals before and after exercising can deplete your sugar significantly and make you feel tired for the rest of the day.  This underscores the importance of having both pre- and post-exercise meals.  The difference between the two may be crucial for a bodybuilder doing resistance training or a marathoner doing endurance workouts but for the average person, a general pre- and post-workout meal plan is relatively simple to put together.  Nutrition for You recommends consuming 20 to 30 grams of carbohydrates and 15 to 20 grams of protein an hour before working out.   For example, you can have a banana with yogurt or a slice of whole wheat bread with low-fat cheese before exercising.

It is equally important to eat after completing a physical activity.  Nutrition for You recommends consuming 30 grams of carbohydrates and 25 to 35 grams of protein within 15 to 30 minutes after working out.  For example, plan to bring a turkey sandwich or a banana and cheese to the gym with you. If you are really pressed for time, a shake or smoothie can be good as long as it contains both carbohydrates and protein.  It is important to stress that the post-exercise meal should be consumed within 15 to 30 minutes after working out.

Eat enough of the right stuff

To keep your energy up throughout the day, you need enough of the right calories from a combination of carbohydrates, proteins and healthy fats, ideally in every meal.  Avoiding carbohydrates and fats or skipping meals entirely can adversely affect your energy level.

Nutrition for You strongly recommends that you have breakfast within an hour of waking up.  You fast all night while you sleep and so it is important to break that fast as soon as you can after waking up and to do so with a balance of carbohydrates, fiber, and protein. For example, if you have yogurt, add a fruit; if you have bread, add egg whites or cheese.

As for the rest of the day, always remember to eat and avoid fasting for too long. Eating sensibly every three hours levels out blood sugar spikes.  In general, an average person should consume roughly 600 to 700 calories for lunch and 500 to 700 calories for dinner.  It is important to note that eating too much in a single meal may slow you down.   Dumping too many calories all at once takes a toll on your body and may make you feel tired.

Finally, eating refined carbohydrates such as white bread, noodles and white rice may give you a sudden spike in energy because they raise your blood glucose.  However, a surge of insulin will knock down the sugar and will linger after the sugar is absorbed. This will give you low blood sugar and, consequently will make you feel fatigued and prematurely hungry again.

Drink the right fluids

Sometimes fatigue is actually caused by dehydration even if you don’t feel thirsty.  If you consume enough fruits and vegetables as well as healthy soups then drinking five to six cups of water per day will keep you well hydrated.

In addition, you should try to avoid alcohol. Since alcohol is a depressant, consuming alcohol can contribute to your low energy.  Excessive drinking can definitely wear you down and excessive alcohol greatly dehydrates your body.

Adequate amount of sleep and rest combined with proper nutrition is the key to maintaining your energy up throughout the day.  Nutrition For You can help you develop a customized meal plan to help you achieve your specific nutrition and weight management goals.

One serving or ½ a large banana contains approximately 15 grams of carbohydrates.  In comparison, one can get this much carbohydrates in one serving of any fruit.

½ a large banana = 1 cup of berries = 1 medium size apple = 2 tbsp of raisins = 4 fl oz of fruit juice = ½ cup of fruit salad

Furthermore, bananas are a great source of phosphorous, calcium, potassium, vitamin A, vitamin C, niacin, vitamin E and vitamin B6.

Since bananas are a great source of carbohydrates and potassium they are perfect to have as a pre-exercise meal or an on-the-go snack.  Bananas are also great to eat for people who wish to lower their blood pressure.

Photograph courtesy of Jun Belen

Recently The New England Journal of Medicine released a two-year study on the Comparison of Weight-Loss diets with Different Compositions of Fat, Protein, and Carbohydrates.

Popular media outlets took this 2 year study and drastically over-simplified the findings into something as simple as “Reducing Calories leads to weight loss regardless of what you eat.”  Look at these sample headlines from a quick search on the web.

“Weight loss bottom line: Fewer calories Carbohydrate, protein, or fat content doesn’t play a key role” – Harvard Science

“Diets That Reduce Calories Lead to Weight Loss, Regardless of Carbohydrate, Protein or Fat Content” – Science Blog

“Fewer Calories Equal Less Weight, Regardless of Carb, Fat, or Protein Content” – Medscape by WebMD

“Study of diets shows what truly counts: calories” – LA Times

The study results included great information that confirms what Nutrition for You experiences with our members  However, by over-simplifying this important study into simply cutting calories to lose weight, we’ve lost many very important details. This study is not giving the green light to eat whatever you want as long as it reduces calories.

Here is what you should know

1. This study was not only about counting calories

The subjects were divided into four groups and were given a macronutrient distribution (ratio of carbohydrates, protein, and fat) to follow throughout the study. The study showed that regardless of the macronutrient distribution; everyone lost weight.   All four diets had a 750 calorie deficit with different nutrient composition of calories.  None of the study groups were just counting calories.

2. Important facts were all but ignored by most reports on this study

One important fact ignored by most was that all diets were required to eat 20 grams of fiber per day, they used whole grains for the carbohydrates and saturated fats were at 8% or less.  All diets were considered “heart healthy” diets so it is natural that someone eating a heart healthy diet will experience those benefits.

3. Record Keeping and Counseling was part of the study

All participants were doing record keeping and participants either had group or individual counseling sessions.   The study demonstrated that those that participated in group or individual counseling sessions, lost more weight.

4. The study ignored the quality of the weight loss, and the long term sustainability

The study only reported weight loss and did not look at muscle retention and fat loss. The quality of the weight loss does matter in the long run.

You can’t simply reduce and count calories.  If you were to simply do that you could have a slice of pizza and four chocolate chip cookies and meet your calories for the day.  With this scenario you would be lacking vital nutrients, including protein, which will decrease your metabolism in the long run.

Participants only exercised 90 minutes per week and the type of exercise (cardio or weight training) was not reported.  As a result the study ignored the relationship of macronutrient distribution and how it contributes to muscle mass retention while losing weight.

5. The study makes a very important point for weight loss.  Losing weight is 80% nutrition and 20% exercise

The participants were only asked to perform 90 minutes of moderate exercise per week.  The fact that very little exercise was required to obtain weight loss benefits demonstrates that the majority of your weight loss occurs because of what you eat and not how much you exercise.

Our experience and our opinion

Nutrition for You’s experience validates the actual study, but not the way much of it was portrayed in the media. This study validates and reinforces what Nutrition for You does every day.  We have always known that weight loss occurs because of a deficit of calories.  However unlike the reports of this study we recognize and address all aspects of your nutritional well-being.

Our program starts and continually works with our members to determine the amount of energy (calories) your body needs each day.  Once we understand your caloric needs we find the right calorie deficit to help you lose weight.  We go beyond simple calorie reductions to make sure you are getting the right balance of nutrients carbohydrates, protein, and heart healthy fat so that your body has everything it needs for proper brain function, muscle retention, fat loss, and healthy nutrition.

As with the study participants we provide tools to our members such as  record keeping, and personalized support by our expert nutrition staff.  In addition we teach you lifestyle changes and self awareness in your eating habits.  These tools are incredibly important in the long run.  Losing weight is not enough. If you do not keep the weight off, then you will lose all of the benefits of your weight loss.

In conclusion, understand that you must eat a healthy balanced diet with a deficit in calories for weight loss that takes into account more than just your calorie count.

Second, the meat and vegetarian meat group which includes very lean meats (VLM), lean meats (LM), medium-fat meats (MFM) and high-fat meats (HFM.)  Last but not least, is the fat group.

The serving sizes are determined according to their macronutrient composition: amounts of carbohydrates, proteins and fats. Therefore, each serving size within each food group has about the same amount of carbohydrates, proteins, fats and calories. However, within each food group you will find foods with a higher fat content. For example, all types of milk contain about 12 grams of carbohydrates and 8 grams of protein but the fat content varies according to the type of milk (1% milk, 2% milk, and whole milk).  Also items from the meat and vegetarian meat group contain the same amount of protein, 7 grams per serving, but the fat content varies according to the type of meat (VLM, LM, MFM and HFM).

For more information about the main food groups and the MV Allowances Method, sign up for a free consultation with one of our Nutrition Coaches by following this link.  We can customize a meal plan specifically for you and your weight goals.