a variety of foods from each food group – the various Carb Curfew diet strategies will go into this in more detail. Carbohydrates should form the backbone of your diet, specifically fruit and vegetables and starchy whole grains. However, don’t fall into the trap of eating too many whole-grain starches in the belief that because they are low in fat you can eat more. This is the most common mistake I see with my clients – they may be low in fat but they still contain calories. Proteins should be consumed in a smaller volume and fats should make up the smallest part of your diet.
Most foods contain a variety of protein, fat and carbohydrate, although the combination can vary greatly from one food to another. Hence we tend to define a food by its main food group. If you consume excess calories from any of these food groups – not just fat – you will gain weight and body fat. Whilst some of the nutrients have specific jobs to do, once these jobs have been done any excess calories will simply be stored as fat within our fat cells.
Each of these food groups will provide an energy or calorie value to the body. Carbohydrate and protein provide 4 calories per gram, fat provides 9 calories per gram and alcohol provides 7 calories per gram. So we don’t have to be an Einstein to realize that we need to look at the composition of the foods we eat as well as the total number of calories we are consuming if we want to control weight and body fat levels.
Unfortunately, there are no miracle foods to ensure weight loss. It is the whole picture of what we eat that is important for our health, weight and body fat. Carb Curfew will show you that with a little knowledge you can eat whatever you want and still realize your weight and body fat goals.
The Basic Nutrients
CARBOHYDRATES
FRUIT
Typical examples: apples, oranges, pears, grapes, plums
Calories per gram: 4 (fruit and vegetables have a high water content so the calories per weight is kept low)
Function in the body: provides essential minerals and vitamins
When/how much do we need?: minimum 5 portions fruit and vegetables a day (see page 48 for more about this). Spread fruit and vegetable intake throughout day to avoid gastro discomfort
BE AWARE:
most people fall short of quota
VEGETABLES
Typical examples: carrots, kale, onions
Calories per gram: 4 (vegetables, like fruit, have a high water content so the calories per weight is kept low)
Function in the body: provides essential minerals and vitamins
When/how much do we need?: minimum 5 portions fruit and vegetables; spread intake throughout the day
BE AWARE:
most people fall way short of quota, finding it easier to grab a piece of fruit than hitting the vegetable quota
STARCHES
Typical examples: bread, pasta, rice, potatoes
Calories per gram: 4
Function in the body: good source of fuel for the body to use during the day
When/how much do we need?: 3–4 servings a day. Keep to breakfast and lunch to match energy demands and energy delivery. Avoid in evening meal
BE AWARE:
most people mistakenly eat too much when trying to lose weight. Comfort eating of these starchy carbohydrates increases overall calorie intake leading to weight and body fat gain
PROCESSED SUGARS
Typical examples: honey, syrup, jams
Calories per gram: 4
Function in body: provides instant energy into the bloodstream causing the blood sugars to rise and then sharply fall
When/how much do we need?: keep to an absolute minimum. Obtain sugars from natural fruit sources
BE AWARE:
the 4–6 p.m. time zone – the quick sugar-fix craving increases intake of these simple sugars
PROTEIN
Dairy Products
Typical examples: milk, cheese, eggs, yoghurt
Calories per gram: 4
Function in body: repairs vital cells in the body, source of calcium
When/how much do we need?: try to have a serving of protein at each meal
BE AWARE:
don’t eat too much. Be wary of high fat content
Meat, Fish, Pulses
Typical examples: chicken, salmon, cod, beans, nuts
Calories per gram: 4
Function in body: repairs vital cells in the body
When/how much do we need?: try to have a serving at each meal
BE AWARE:
eating protein at lunchtime with an equal amount of starch will boost afternoon concentration powers and leave you feeling more satisfied
FATS
ESSENTIAL FATS
Typical examples: polyunsaturated fat found in vegetable oils and fish oils (in cold water oily fish); monounsaturated fats found in olive oil, rapeseed oil etc.
Calories per gram: 9
Function in body: helps decrease blood cholesterol levels and prevent heart disease
When/how much do we need?: this should form the majority of your fat sources
BE AWARE:
keep visible fats to a minimum and eat 3 servings of oily fish a week
NON-ESSENTIAL FATS
Typical examples: saturated fats such as cheese, cream, lard; trans fats found in margarine, processed foods etc.
Calories per gram: 9
Function
