High carb, low carb, only healthy carbs, don't have starchy carbs, fat is good for you, no wait,
fat is bad for you….
There is so much conflicting information out there about Fats and Carbs, and I'm here to help you sort through the chaos.
I’m Andrea Robertson, I have 4 university degrees , including Nutrition, and I’m
here to inspire amazing women, just like you, towards healthier and happier lives. I’ve
helped hundreds of my patients navigate the complexity that is nutrition, to understand
the best nutritional approaches for their body to help them lose weight, gain energy, and feel better in
themselves again, so now it’s your turn.
Today I’m going to show you the differences between a low fat diet and a low carb diet,
and how to do either option in a healthy way. So by the end of this video you will know
exactly the steps you need to take to hit that weight loss goal and improved health
that you've been desiring.
If you watch all the way to the end, you will learn the differences between bad fats,
and good fats, healthy carbs and not such healthy carbs, and how to make the right choices
for your body.
But before we get started, for the best online barre, yoga, adult ballet and barre inspired
HIIT workouts, as well as lots of nutritional and wellness information, subscribe to my
channel and hit the bell to be notified when I post a new video every single week.
Ok, lets talk about why we might we wanting to look at a low carb or a low fat
diet in the first place.
I recently attended a course on weight loss and current research shows there are 6 important
to help you lose weight and keep it off.
Choosing either a Fat OR carbohydrate restricted diet is one of these 6 principals – it doesn’t
matter which, but you have to choose one or the other. This can be done in a healthy way,
or an unhealthy way as not all carbs and fats are equal. Today I’m going to teach you
the healthy way. I touch on the other 5 principals of weight
loss in my video called Diet Planning – How to Use a Food Diary to Lose Weight, and I’ll
soon be making other videos on the other principals. Make sure you subscribe
to my channel and hit the notifications bell so you don’t miss out on these videos when they
come out.
So let’s learn a little about CHO and why a low CHO diet may help you lose weight.
There are three type of carbs –complex carbs,
simple carbs and fiber. Both complex and simple carbs break down into glucose, or sugar, to
provide the body with energy. This is why even a ‘low carb’ diet needs to have carbs
– but only the right ones, because the right ones are incredibly important for health and weight
loss. We also need fibre. Fibre can't be broken down
or digested, but rather it provides roughage and food for the microbiome, so it ensures a healthy gut
and digestive system. Natural occurring plant based carbs with a
lower Glycemic Index are important to still have even when on low carb diet. Low GI carbs
are foods that are digested, absorbed and metabolised more slowly than higher GI carbs,
and therefore don’t spike the blood sugar, or insulin levels, as quickly. Avoiding these
spikes is one of the key elements to long term health and to maintaining weight loss.
The type of Carbs that you want to avoid on a Low Carb diet, are those with a high GI index. And that's things such as pasta, rice, bread and highly processed foods.
However, on a low carb diet, you still need to eat carbs, but in the form of vegetables. Our brain, red blood cells
and nervous system can ONLY derive energy from glucose, and that's why your
body need to you eat carbs, especially for these important body tissues.
In the type of low carb diet I’m talking about here, you want 50% of your diet to come
from fats, 30% from protein, and 20% from carbs. So, don’t cut out those vegetables.
For example, fill your plate with baby spinach or lettuce, add a piece
of fish or grilled chicken, or even a vegetarian option such as beans or legumes, and then drizzle with some olive oil,
add 1/2 an avocado and some steamed broccoli. That is a great low carb meal.
You might prefer a low carb diet if you have a medical diagnosis of metabolic syndrome, diabetes
or insulin resistance. It may also suit you if you have weight gain around your tummy,
or if you prefer dietary fat and if you have had a poor response in the past to a low fat
diet. It may also suit you if you experience digestive symptoms such as bloating, pain
or wind when you're on a higher carbohydrate diet. Ok, so let’s move onto fats, and why a low
fat diet may be the best approach for you. Fat also provide the body with energy,
through the breakdown of Glycerol and fatty acids and fat actually provides the body with more than half of its
energy needs. Fats are also the building blocks of many
of our hormones, so a diet high in good fats is really important.
Like on a low carb diet, where we avoid the bad carbs, but still want to have some of the good carbs, on a low fat diet, we definitely want to avoid the bad fats
but we still want to have some of the good fats. These are things such as avocado,
fish, seeds, nuts and olive oil. The fats you want to avoid altogether no matter
what diet you are on, are man-made or processed fats as these cause inflammation within
the body. Inflammation can lead to weight gain, obesity and many chronic health conditions.
So stay away from fast foods, margarine, chocolate bars, processed biscuits, crackers and chips. Check
your food labels on things such as mayonnaise and salad dressing, and swap them out if they contain
bad fats. If you think a low fat diet is the right approach
for your weight loss journey, you want about 50% of your diet to come from carbs, 30% from
protein, and 20% from fats. So, don’t cut out the healthy fats. For example, Fill your plate
with lettuce or baby salad, make a quinoa salad with greens and add some pops of dried fruit
like currants. Add steamed broccoli, a piece of fish or some grass fed meat, or even a vegetarian
protein such as beans or legumes, then drizzle over a homemade dressing made with apple
cider vinegar, lemon juice and a tiny bit of olive oil. That is a great low fat meal option.
You might prefer a low fat diet approach if you have fat stored around your hips or thighs,
if you have an aversion to fatty meals or higher fat diets, of if you have previously
have poor compliance or poor results on a low carb diet, such a keto diet. It may also
suit you if you are vegan or vegetarian, because its a little easier, or if you do a lot of exercise.
There is no right choice that I can tell you to do between a low carb and a low fat diet. Everybody is different, and the choice
really comes down to what will work for you. Ok, now you understand the differences between
choosing either a low carb or a low fat diet to help you lose weight. But diet and nutrition is not the only key. Exercise
is also really important. If you need some extra help on low fat and low carb clean eating recipes
and exercise options, I’ve created a simple and easy to follow program called Total Body
Tone Up in Under 3 Weeks.
You can download the PDF Guide and watch the video for free by clicking the link below.
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don't forget to download your free program.
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