Carbohydrates are the body’s primary energy source, akin to the fuel that powers a vehicle. They are the most accessible form of energy, providing the majority of calories in most diets, with starches being a significant contributor. Carbohydrates are essential not only for powering workouts and daily activities but also for maintaining brain and muscle function, even during sleep.

Contrary to some beliefs, carbohydrates, which are sugars, do not inherently lead to weight gain if consumed within daily caloric needs. They are present in a wide array of foods, including bread, pasta, candy, sodas, alcoholic beverages, and fruits. However, carbs from whole grains, fresh fruits, and vegetables are metabolized more slowly, resulting in less dramatic blood sugar fluctuations.

The Benefits of Carbohydrates
Carbohydrates offer numerous health advantages:

They can reduce globulin levels, influencing DHT levels.
Carbs play a role in disease prevention.
They are a source of dietary fiber.
Carbs provide fuel for physical activities and proper organ function.
They allow proteins to be used for growth and cell repair rather than energy production.
Carbohydrates are crucial for metabolism—the building and breaking down of molecules in the body.
Post-exercise, carbohydrates help prevent muscle breakdown.
Moreover, carbohydrates and their derivatives are integral to the immune system, fertilization, pathogenesis, blood clotting, and development. The Institute of Medicine recommends that American and Canadian adults obtain 40-65% of their dietary energy from carbohydrates to mitigate the risk of heart disease and obesity (National Academies Press).

The liver converts carbohydrates into glucose (blood sugar), which the body uses for energy. Simple carbohydrates consist of one or two sugars, while complex carbohydrates contain three or more. Complex carbs, often referred to as “starchy” foods, include whole grain breads and cereals. Simple carbohydrates that naturally contain vitamins and minerals are found in fruits and milk.

Processed and refined sugars, such as candy, table sugar, and syrups (excluding natural ones like maple), as well as regular sodas, are also sources of carbohydrates. However, these refined sugars provide calories without essential nutrients. It’s healthiest to obtain carbohydrates and other nutrients in their most natural form—for instance, from fruit rather than table sugar. Good sources include whole-grain cereals, brown rice, whole-grain breads, fruits, vegetables, and low-fat dairy.

Carbohydrates in Dieting
For endurance athletes, a carbohydrate-rich diet is advised to maximize muscle glycogen stores. Yet, an excessive intake can disrupt blood sugar levels, leading to energy and mood fluctuations. A balanced diet should include both carbohydrates and protein. High-carbohydrate diets are associated with lower body fat accumulation compared to low-carb/high-fat diets. This could be due to the lower energy density of carbs, their quick effect on satiety, and the inefficiency of converting dietary carbs to body fat.

Research indicates that high-carb diets may reduce the likelihood of developing obesity. For weight loss, a diet plan low in fat, high in healthy carbohydrates, and containing 1200+ calories is recommended, while low-calorie, low-carb diets are generally not advised.

Understanding Simple vs. Complex Carbohydrates
It’s crucial to distinguish between simple and complex carbohydrates. Simple carbs, or monosaccharides, consist of just one sugar type and are often deemed unhealthy in excess. Conversely, complex carbs, or polysaccharides, are composed of various sugar types and are considered beneficial for the body. When dieting, it’s not necessary to eliminate carbs entirely; instead, focus on incorporating healthy carbohydrates into your meals.

While low-carbohydrate diets may lead to quicker weight loss compared to low-fat diets, the long-term effects of minimal carb consumption are still unknown. A varied diet that includes many healthy foods is key to understanding and effectively managing carbohydrate intake.

In summary, carbohydrates are a fundamental aspect of nutrition, and understanding their role can help you craft a balanced and healthy diet. Whether your goal is weight loss, muscle gain, or maintaining energy levels, carbs should not be overlooked.

Some of you will not like what I have to say, even though it is the truth. And that may be where the problem of American’s health problems lies. No one wants to give you the truth. My responsibility as a high profile fitness expert lies not in if you like me, or even if you buy my e books. My responsibility lies in giving you straight talk with no sugar coating it.

You want quick fixes to your health problem that has taken years to develop. You get it by purchasing gimmicks that promise you fast results. You fall for it, and at the end of the day you are more frustrated than every. Why? Because you are denying the root of your problems.

I have counseled thousands of people over my twenty year tender as a personal trainer, health club consultant and best selling author. And in all my travels, the answers to people’s problems with weight come down to one thing: it’s a matter of choice!

My approach with people is, either you pay a price now or you will pay a bigger price down the road. I am really tired of dancing around and trying to pat people on the back and say, “It’s OK you can do it.” When all the while, most I know are in the least bit serious about their health, and have no idea what they are in for down the road.

If you are on the fence of whether or not to start an exercise and weight loss plan, I suggest you either become hot or cold. None of this luke warm stuff. You, America is on the verge of a health crisis. The longer you wait the more of chance you have of having a disease.

You also have a matter of choice on all these gimmicks out there. Don’t waste your money on products that are not long lasting and do not teach you anything. I know you want fast results but you will just waste your money. Let me remind you, until you deal with your approach to weight loss the other is pie in the sky. Here are the keys to weight loss:

Determine HOW you are motivated

Determine the REASONS behind the unwanted behaviors.

Develop a great support system

Eat for fuel not for taste

Keep being active.

Here is a portion of one of my e books at www.resolutions.bz

I didn’t have much time to pack my bags that day; matter of fact, I‘m still wearing the same clothes I put on that morning.

I met all three of them on the way up here. They said they would hitch a ride, but they were not sure they would be welcome where I was going.

I thought it was unusual to learn how much they knew about me. Did I meet them at some restaurant my family and I went to? Did I see them at the doctor’s office? I know, maybe it was at a bunko party or the golf course? I just couldn’t put my finger on how I knew them until today.

It’s pretty nice here though—peaceful, always something to do, good conversation. However, I sure miss my family. I wish I didn’t have to leave them soon, but how would I have known?

The three of them said they warned me time and time again. How? When? Where? I wondered. I thought I read all the right books and talked to the right people. I even participated at times.

Lazy was probably the one I got along with the best during that short time we spent together. He was the only transparent one of the three. Others might have thought if they saw us together we were twins. We were so much alike.

The other two were much more reserved and timid. Don’t let those guys fool you. I learned quickly they were stubborn old boys with rough edges—two of the biggest know-it-alls I had ever met. They called themselves Denial and Pride. And if you ever met them, I think you would agree they were named correctly.

As I crossed the line, I will never forget what they said to me as we raised our hands to each other and waved goodbye, “If only you had known.”

The idiot-proof diet is all about calorie shifting. That is, in this diet, you shift your food intake throughout the day instead of eating just 3 meals a day. The diet is popular because it’s actually very easy to follow and there are hardly any restrictions when it comes to the types of food you can eat.

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The Idiot-Proof Diet

The idiot-proof diet is all about calorie shifting. That is, in this diet, you shift your food intake throughout the day instead of eating just 3 meals a day. The diet is popular because it’s actually very easy to follow and there are hardly any restrictions when it comes to the types of food you can eat.

The ‘calorie shifting’ model takes place because you eat every two and half hours. The theory is that because your body is consuming calories (energy) constantly throughout the day, it’s always in ‘burning calories’ mode instead of the ‘saving calories’ mode.

When you sign up for the diet, you get access to a diet handbook, an 11-day diet-plan and a diet calculator. You get to pick what foods you like to eat so don’t think that you’ll be tarving in this diet!

NutriSystem

The NutriSystem way of dieting is all about proper meal planning. People love this diet because it takes away the burden of trying to figure out what to eat during their dieting phase. You see, a lot of people actually get confused as to what they can eat when they want to lose weight. That’s not really surprising because there’s so much information out there and for every yay sayer, there is a nay sayer so it’s really tough to know what to eat.

However, with NurtiSystem, they do all the meal planning and portion controlling for you. You just need to sign up to any of their diet programs (e.g., Women’s Program, Men’s Program, Vegetarian Program, etc.) and order a multi-day (usually for 28 days) diet program.

After you choose your diet program, a menu is presented to you and you simply choose what you want to eat. The meals are then delivered to your doorstep at various intervals during your diet program.

The South Beach Diet

The South Beach Diet is popular because the name alone conjures bikini-clad bodies! Add to that the fact that it was founded by a cardiologist, Dr. Arthur Agatston, then you have a sort of ‘doctor recommended, doctor approved’ seal on the diet as well.

At first glance, the South Beach Diet looks a lot like the Atkins Diet in the sense that it restricts carbohydrates during the initial phase of the program (there are 3 phases). The first phase (14 days) encourages ‘normal eating’ in the sense that you can pretty much eat whatever you want but you must NOT eat bread, rice, potatoes, pasta, or baked goods. Fruit is also not allowed. No sugar. No alcohol.

The second phase allows you to SLOWLY introduce these items back into your diet but at lesser levels that you consumed them before of course. The third phase is more about general maintenance.

Weight Watchers

Probably one of the longest running diet programs out there is Weight Watchers. It believes in the overall approach where food, exercise, behavior and support are addressed.

Weight Watchers is known for advocating a point system for foods. Using this system, one calculates the calorie intake of the foods he or she eats. The number of points you can have in a day varies depending on your weight. The beauty of the program is that there are no gut-wrenching food restrictions so you never feel deprived of anything. However, the point system teaches you how to balance your meals so that even if you indulge on one food item, you don’t go overboard and consume too much in a day.