Transform your body and kickstart a healthy new year with 50-100 grams of carbs per day. Article by Kelly Newkirk | Woodland Hills Weight loss Personal Trainer
You can achieve 80% of your body composition goals just by eating primally. Once you achieve your body composition goals you can maintain it with 100-150 carbs per day. As a Woodland Hills Weight loss Personal Trainer, I can explain how to eat primally.
First and foremost, moderating insulin production and dietary carbohydrate intake is key to achieving optimal health and body composition. Once you cut back on eating packaged foods, sweets, grains, and excess carbs, you will start to see a major difference in the way your body looks and feels. The majority of your plate should consist of vegetables, followed by protein and healthy fat. Most importantly, the majority of your calories should actually come from healthy fat.
Most of the time, I don’t eat breakfast. I believe that if you are on a low carb, low insulin producing diet, you can enjoy burning stored body fat as fuel all morning long. It may take a few weeks to change from a sugar burner to a fat burner, but once you have made this transition, you will stop waking up starving for breakfast.
Do you ever wake up hungry or feel ravenous come dinner time? I used to wake up craving cereal. I used to juice fruit for my breakfast. Cereal and juice are both high in carbs, which convert to sugar when you digest them. Now, I wake up around 5am and enjoy a blend of black coffee, coconut oil, and grass-fed butter throughout my morning. I train a few clients and get a workout in without feeling hungry for breakfast.
Im sharing this with you to show you how eating a diet high in healthy fat, can reduce carb cravings and help you achieve your body composition goals. Once you transition from a high carb diet to a high fat diet, you might notice you feel the need to eat less frequently, you have less cravings for unhealthy foods, you lose weight, and you have more energy throughout the day.
What to focus on: Eating Healthy Fats | Woodland Hills Weight loss Personal Trainer
The best way to be successful is to focus on what you CAN eat. Don’t focus on what you CAN’T eat. 50% of your calories can come from healthy fats. You will feel extremely satisfied from healthy fats. The more you eat healthy fat, the less you will want carbs. You will finally be satiated and you will stop feeling hungry all the time. By the end of the month you will feel like a different person. Your clothes will start to fit better and you will have more energy.
Healthy fats include:
- avocado
- coconut oil
- macadamia nuts
- olives
- wild-caught cold water fish
- egg yolks from pasture-raised chickens
- animal fat from grass-fed animals
- grass-fed butter
Low Carb High Fat Challenge | Woodland Hills Weight loss Personal Trainer
As you increase your Healthy Fat intake, decrease your Sugar and Carb intake. Read about the Carbohydrate Curve provided below and use it as your guide to achieve your body composition goals.
Primal Blueprint Carbohydrate Curve:
A. ACCELERATED FAT BURNING ZONE (0-50 grams of carbs/day): This is also called ketosis. I find this extremely challenging. I only suggest trying this for a one or two days because it requires dramatically decreasing your vegetable and fruit intake. Make sure to get in plenty of healthy fat and protein.
B. FAT LOSS ZONE (50-100 grams of carbs/day): If you are looking to lose body fat, I recommend moderating carb intake from 50-100 grams/day and not exceeding 100 grams of carbs/day. Be very careful, you can reach 100 grams of carbs very easily from fruit and vegetables alone. You need to pay close attention to what you are eating. Stay away from grains, sweets, and excess carbs. It will not be extremely challenging because once you increase your healthy fat intake, you will stop craving carbs! This zone is recommended for long term efforts to improve body composition because you will moderate your insulin production without depriving yourself from fruit and vegetables!
C. MAINTENANCE ZONE (100-150 grams of carbs/day): If you are looking to maintain your body composition, strive for between 100-150 grams of carbs/day. This is pretty easy to do, but takes a conscious effort.
D. WEIGHT GAIN AND FAT STORING ZONE (150 + grams of carbs/day): By consuming 150 or more carbohydrates a day, you will store fat and gain weight. I recommend staying below 150 grams of carbs/day for optimal health.
Thank you for reading about how to achieve your body composition goals. I hope this helps you get closer to achieving your personal goals. For one on one training, check out my Personal Training page.
Sincerely, Kelly Newkirk | Woodland Hills Weight loss Personal Trainer
Disclaimer: Please check with your doctor and have it cleared before beginning any new exercise or diet program. I am in no way a doctor or registered dietician, my blog is opinion based and I do not claim to diagnose, treat, or cure any cause, condition or disease. All information provided is for informational purposes only; it is not medical advice and has not been approved by the FTC or FDA. Please always communicate with your doctor to make any decisions or changes regarding your health, as your doctor is the only one who knows what is right for you.