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your training, your percentage of body fat bananas, cherries, grapes, mangoes, pears,
and your insulin sensitivity.” melons and pineapples. Blueberries,
blackberries, raspberries, and strawberries
We will divide our carbohydrates into three are low in carb calories, high in delicious
categories: starchy carbs, fibrous carbs and flavor, and provide an antioxidant reward.
fruit/berries. Tomatoes (which we often forget are fruit)
and grapefruit also are low in carbs and high
Common diet choices of starchy carbs in nutrition.
include potatoes, rice (white, brown,
basmati, jasmine or wild), yams or sweet Healthy fat consumption
potatoes, oatmeal, cream of rice, or grits.
Starchy carb choices are best placed near It seems that eating fat would make us fat.
training. Red beans and rice is a good However, the truth is that using fats as an
combo since the lentils lower the glycemic
index and the combo of the two provides a energy source does not necessarily promote
the storage of fat. High calories and carb
better amino acid balance. Quinoa is an levels often encourage body fat increases.
ancient grain that blends protein with a carb Consuming high calorie intakes of both
source. Couscous tends to be lower in energy macros (carbs and fat) together will
calories than rice or quinoa, contains
protein, and is a good flavor variety. Sweet also encourage an increase in body fat.
Proper fats are needed for health (hence the
potatoes and yams have a lower glycemic phrase essential fatty acids).
index (particularly if boiled rather than
baked).
Excellent fat sources
Fibrous vegetables are also beneficial due to
being major sources of vitamin, minerals, Beverly’s EFA Gold will ensure that your
and fiber while having psychological value essential fat needs are covered. Three soft
(you can eat a lot if you wish!). “Raw and gels per serving (once or twice daily) will
steamed vegetables are basically free ensure a healthier balance of proper fats.
calories for bodybuilders,” says Ms. EFA Gold includes fish oils (EPA and
Olympia, Kim Chizevsky.11“The benefits DHA), flaxseed oil, borage seed oil, and a
they give your body more than compensate great supply of vitamin E, omega-3, omega-
for the calories and carbohydrates you’re 6, and omega-9 fatty acids.
adding to your daily nutrition.” Common
choices include broccoli, green beans, Other healthy fat sources are avocados,
Brussels sprouts, spinach, kale, asparagus, macadamia nut oil, coconut oil, organic red
bell peppers, onions, cabbage, and green palm oil, healthy nuts (macadamias,
salads. almonds, walnuts, pecans, Brazil nuts and
cashews), grass-fed butter, and extra virgin
We mentioned the final carb category as olive oil.
being fruit and berries. These need to be
chosen wisely. Avoid fruit juice as they Prepping and scheduling
remove the fiber, decrease nutrients, and
make it an extremely high glycemic index your meals
beverage. Fruit that should be limited for
this reason includes: apples, oranges,
