BONUS: MH #14 – Carb Up In The AM!



In Adam's plan
Goal: 13 Morning Habits That Help You Lose Weight, Feel Energized & Live Healthy
Description:

If you’re going to eat carbs, eat them in the morning.  

You need to stick to complex carbs that release a steady stream of energy. Anything that has a G.I. of over 50 is out.  

Complex carbs have three or more sugars and have a high fiber content. Simple carbs are mainly made up of two.  

Sweetness is usually a fair indication of how complex the carb is. Complex carbs often taste blander, although this is not always the case.

 The best way to tell is to check your energy levels and hunger after eating the carb.  

If you get a sudden rush of energy, it is more likely to be a simple carb. If you feel hungry again a couple of hours afterwards, despite having eaten your fill, it is definitely a simple carb. 

Examples of Good Carbs:  

  • Whole grains
  • Plain oats
  • Nuts, seeds
  • Brown rice
  • Quinoa Barley
  • Most vegetables  

The fiber content in complex carbs is what makes them so much healthier – this slows down the rate that the sugars in the carbs are absorbed into the blood stream.  

They will also help you to feel full longer and they are heart healthy. If you are battling to manage on breakfast until lunch, add some complex carbs.  

It is not a good idea to eat them later in the day – your body needs time to process them.  

ACTION PLAN

  1. What simple carbs are you eating now? Check everything that you currently eat for breakfast and see what the G.I. rating for each food is.
  2. Choose from the list of healthy carbs. They should not compose more than a quarter of your daily diet.  
  3. Evaluate how you feel after eating them – did they give a rush of energy. Are you reaching for more a couple of hours later? If so, they are probably simple carbs.  
  4. Slowly try to cut carbs out of the diet. Do eat vegetables but start to cut back on grains. Current thinking is that our digestive tract cannot digest grains properly because they are a relatively new addition to our diets.

Please refer to the book for more details on this activity.



Copied from: BONUS: MH #14 – Carb Up In The AM!
Commitment marks:

< April 2024 >

SunMonTuesWedThuFriSat
31
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
1
2
3
4



Your Entries:
Adam Health care

I have oats in breakfast, but there is no surety as I am often working. I work in rotational shifts so I have keep my diet pretty flexible and mostly on a day's count.

Add a Comment

Adam Health care

Carbing up in the morning is a great idea. A few simple thing in morning today can save you from too much efforts tomorrow..

Carb up the required energy in the morning and you won't get exhausted for the rest of the day!

Add a Comment

Adam Health care
Help wanted

Generally, I have oatmeal in my breakfast. Otherwise, brown bread and grilled vegetables.

I like it alot. Do, I need to make some changes in it?

    1 comment
Add a Comment