Join Emily!: Carb Bucket 30:10 Rule for fat loss

Showing posts with label Carb Bucket 30:10 Rule for fat loss. Show all posts

Showing posts with label Carb Bucket 30:10 Rule for fat loss. Show all posts

Your "Carb Bucket"

We all have a "Carb Bucket!" In order to avoid storing our carbohydrates as fat, we need to make sure we keep our carb intake under a certain amount at each meal/snack. Let me explain why: When we eat carbohydrates, our bodies break the carbohydrates down into little sugar molecules and break them down into our bloodstream. As we increase the amount of carbohydrates we eat at "one sitting," our blood sugar levels increase for the next few hours. If a blood vessel becomes crowded with sugar molecules, the blood vessel wall will be damaged. As a "protective defense" against this "overcrowding," our bodies release a hormone that "packs up" the blood sugar and carries it away from the blood vessels. This hormone is called Insulin. Insulin is a fat-producing hormone, so eating too many carbs at one time will produce fat by triggering insulin. Yikes! I like to think of insulin like our body's "ambulance." It "comes to the rescue" if you overcrowd your blood vessels with sugar molecules (from eating too many carbs - I'll define "too many" below). However, it's also a "double-edged sword;" although it rescues your blood vessels, it also produces fat! Insulin is what lowers your blood sugar, but if you eat at least 10 grams of protein with your carbs, your body will release less insulin because the protein slows down the carbohydrate break down! So follow the "30:10 Rule!" That means, whenever you have a meal or snack, keep your carbohydrate intake to less than 30 grams, and and be sure your protein intake is at least 10 grams. The result will be maximum fat-burning power, and it will allow your metabolism to stay fired up so you don't produce or store fat!

An example of TOO MANY CARBS

Here is a typical "American Breakfast." It will certainly alert your "Insulin Ambulance." Next, I'll post a better alternative with an ideal balance so you don't gain fat.

15 grams of carbs looks like this!

Remember the 30:10 Rule: Keep your carb intake to less than 30 grams. So if this is about 15 grams of carbs, it puts your serving sizes into perspective. Have at least 10 grams of protein with your carbs.

Don't Overfill Your "Carb Bucket"

DON’T OVERFILL YOUR CARBOHYDRATE TANK! Just like your car uses gasoline for fuel, your body uses carbohydrates for fuel. If you tried to pour 30 gallons of gasoline into a 14 gallon tank, you’d have a mess on your hands! Similarly, your body has a Carbohydrate Tank; if you overfill it, you’ll have a mess of “fat storage!”

SO HOW DO I KEEP MY “CARB TANK” FROM OVERFLOWING INTO FAT STORAGE?

Follow the “Carb:Protein Ratio Rule” Whenever you eat (meals or snacks) keep your carb intake to below 30 grams and eat 10g. or more of protein.

THE “CARB:PROTEIN RATIO RULE” KEEPS THE “INSULIN AMBULANCE” AWAY! Whenever you eat carbs, your blood vessels get filled with sugar molecules. If you eat too many carbs at once, the sugar molecules crowd your vessels, acting as little enemies, threatening to damage your blood vessels! Your body has a “built-in ambulance” that comes to the rescue evacuate the your over-crowded vessels. There’s one problem with that ambulance; it’s a double-edged sword.

THE “INSULIN AMBULANCE” IS A FAT-PRODUCING HORMONE; when it carries away all those sugar molecules, has to take them somewhere and do something with them! So. . . . your ambulance converts the sugar molecules to FAT!!! Moral of the story: by following the Carb:Protein Ratio Rule, your ambulance doesn’t have to come to the rescue. Your body can simply keep convert the sugar molecules into energy NOT fat (as long as you don’t eat more than 30 grams of carbs at a time, and add 10 grams of protein to it.)

Tips

Do a Cleanse program before trying to lose weight because your liver, kidneys, and colon are your toxin filters. When they’re full, your metabolism won’t function correctly. If you need a gentle, uneventful, but very effective cleanse (the one I used – it worked great) go to http://www.joinemily.com/ and under “wellness” products, look at the “Peaches and Cream Herbal Cleanse.”

Use a smaller plate; today’s dinner plate was considered at platter in the 1960’s. When we use today’s plates, we feel like we need to fill them to the brim.
Eat 6 smaller meals throughout the day every 3 hours or so. This will keep those blood vessels from being overcrowded with sugar molecules and keep the “insulin ambulance” at bay.
Always eat a combination of less than 30 grams carbs and at least 10 grams protein.
Strive to eat a large portion of veggies with every feeding.
Drink 8 glasses of water and avoid soda.
Avoid all over-processed/refined foods like white bread, Doritos, cookies, fried foods.
Consume adequate healthy fats (olive oil, almonds, seeds, avocado)
Eat more fibrous fruits like apples, grapefruit and berries.
Eat clean proteins like eggs, chicken, tuna, and salmon.
Eat complex carbs like brown rice, hummus, and oatmeal.

Recipes/Food Combos

BREAKFAST BANANAS –
1 banana split in half
2 Tbs. Natural (non-hydrogenated) Peanut Butter
1 Dallop Vanilla Greek Yogurt
2 Tbs. lowfat granola
Dash of cinnamon
Cut banana lengthwise, spread peanut butter on it, add Greek yogurt, granola and cinnamon.

BREAKFAST SCRAMBLE
1 carton eggwhites or 12 eggwhites
¼ small chopped onion
1 small chopped tomato
1 C. lowfat shredded cheddar cheese
1 C. chopped deli shaved turkey
Cook all together: eggs, onion, then add tomatoes. Sprinkle with cheese

BEAN AND HAM SOUP
2 C. Ham
1 chopped onion
1 tsp. minced garlic
1 16 oz. container Pace Picante Sauce
1 28 oz. can diced tomatoes
3 cans drained beans
4 C. water
3 beef bullion cubes
1 tsp. thyme
Combine and cook!

WHITE CHOCOLATE PARFAIT
½ c. lowfat crunchy whole grain cereal (I like Kashi)
Dallop strawberry preserves (100% fruit)
1 ¾ c. nonfat milk
1 pkg. sugar free white chocolate pudding
Prepare pudding. Top with cereal and preserves.

Several Food Combo Choices that properly combine less than 30 grams carbs & more than 10 g. protein

FOOD COMBOS

Costco Greek Yogurt with ¼ Sliced Almonds
1 apple sliced with 2 tsp. Natural Peanut Butter
Celery Sticks & Peanut Butter
Carrot Salad: 1 can Tuna, chopped celery, lowfat mayo, shredded carrots, Chinese noodles (look at food label to make sure you don’t go over 30 grams carbs)
Cottage Cheese & rinsed fruit cocktail (to get sugar syrup off) – check label to see how much fruit you can have for 30 grams of carbs)
Chicken Salad Sandwich: Thinly chopped Rotisserie Chicken mixed with lowfat Miracle whip on a 100% Whole Wheat Sandwich Thin or Bagel Thin. Could add Lettuce etc.
Tuna Salad Sandwich with Lowfat Miracle Whip
Chicken salad w/ grapes - Sandwich: On a Sandwich Thin, spread the mixed: canned chicken, chopped celery, 1 lowfat String Cheese slicked thin, halved grapes, sun flower seeds (add p grams of protein in string cheese then add enough sunflower seeds to get to 10 grams protein.)
Egg Salad Sandwich on Sandwich Thin
Apple Salad: Chopped apples, chopped celery, peanuts, lowfat miracle whip. Heavy on the peanuts so you get 10 grams protein!
Fruit salad with Walnuts (enough for 10 Grams protein!) For a “sweet dressing,” mix 1 Tbs. honey with a little bit of lemon juice & drizzle it over salad. Fruit ideas: oranges, apples, nectarines, thawed strawberries from freezer, Costco’s Frozen Berry Mix.
Veggie Sticks with “Cottage Cheese Ranch” – blend Cottage Cheese until no longer lumpy, add Dry Ranch Seasoning to make it a “dip.” Be sure to have enough dip to be 10 grams protein! Boiled egg slices with broccoli flowerets, sunflower seeds and a little light Ranch dressing
Turkey & Cheese Sandwich Thins: Oscar Meyer Mesquite “shaved” turkey, piece lowfat Sargento Cheddar Cheese, Lettuce, Miracle Whip, Mustard.
Peanut butter & Honey Sandwich on Sandwich Thin
Toasted Bagel Thin with Peanut Butter & No sugar added Jam
Chef Salad – Lettuce, boiled egg, chopped deli turkey, sliced almonds, garbanzo beans, lowfat dressing
Brown Rice & 2 Fried Eggs: 3 Cups Chicken Broth + 1 ½ C. Brown Rice. Boil broth, lower heat, add rice. COVER and cook 45 minutes, NO stirring. DO NOT take lid off. Fry eggs is small amount of smart balance
Brown Rice Cakes with Peanut Butter & Low Sugar Jam or Honey
Grilled Cheese Sandwich on 100% Whole Wheat Bread (2 pieces less than 30 Grams carbs), lowfat Sargento Cheddar Cheese (may have to add slices of deli shaved turkey or Ham to make sure your protein is over 10 grams) Could add mustard. Grill with Smart Balance. Could have Tomato Soup with it!
Turkey & Cranberry Cream Cheese Tortilla Wrap with lettuce
Emerald Cocoa Roast Almonds – a “hint” of cocoa flavor! & an Apple
Brown Rice Cake, 2 Tbs. lowfat Cream Cheese, 3 oz. Turkey
Chicken Apple Salad: Lettuce, ¼ C. apple, 2 Tbs. sliced almonds, 4 oz. chicken
Toasted mini bagel with peanut butter and honey
Marinated Salmon or Halibut in marinade: 1/3 c. each of olive oil, soy sauce, brown sugar & water. Add pinch of garlic and sea salt. Top w/ 1/3 C. chopped pecans & Broil 20 minutes (do not overcook!)

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