I've been hearing a lot of questions lately about clients and trainers paying too much attention to how many calories, grams of fat, etc. on nutritional labels.  If you know me, I tell all my clients NOT to focus on how many calories they eat but "quality" of food.  Today, I'm going to give you an easy way to look at what to shovel into your pie hole ;)

First, I want to give you the latest and greatest research on the subject and fantastic resources to get you moving in the right direction:

• Real Life Extension: Caloric Restriction and Intermittent Fasting article by Tim Ferris, 4HWW
• The book Protein Power by Dr. Eades
• My Eating Smarter Nutritional Guidelines PDF developed from the preceding two blogs/books

In a nutshell, to turn your focus onto picking quality food versus becoming a calorie counter, your choices should be based around your insulin levels NOT on how many calories you're eating.  Insulin is the hormone all diabetics' lives revolve around, particularly blood sugar levels.  This hormone is responsible for signaling to the body to store fat in your fat cells and cholesterol into your arteries. 

Between all three macro-nutrients (carbohydrates, proteins, & fats), which one has the most dramatic affect on insulin levels? 

Studies show Carbohydrates are the only ones having a positive affect (positive isn't good in this case) on your blood sugar levels.

If you eat Carbs high on the Glycemic Index, it will spike insulin levels and the body will store the food as fat and artery clogging cholesterol.  It isn't Red meat that's bad, it's what you eat with it...white foods such as: bread, rice, crackers, chips, potatoes, some pastas, refined sugars or flours, etc.  If you eat anything from the "white" food group, then any protein or fat will be stored as fat and cholesterol in your arteries.

Now, if you eat steak, a Caesar salad without the croutons, black beans with cheese, and have a glass of whole milk (as much as you want btw), you won't gain a thing...you'll actually lose body fat and gain muscle.  Does that sound counter-intuitive to what's out in the popular media?

What's the great American diet consist of? Steak, baked potato with all the fix-ens, a salad with ranch dressing and croutons.  What's wrong with this picture?  Red meat isn't the enemy, it has yes cholesterol, saturated fat, protein, key nutrient vitamins, and creatine (a muscle builder).  The other nutrients you know are good for you, but did you know your body needs cholesterol (both HDL-good & LDL-bad) and saturated fat?

Your body has to keep a certain ratio of HDL to LDL's, and it isn't healthy to cut both out of your diet totally, and if you think Saturated Fat is the devil, then check out this article from Tim Ferris, from the 4HWW blog, titled, 7 Reasons to Eat More Saturated Fat.   

The bottom line?

As long as you keep to good low glycemic Carbohydrates you have nothing to worry about.

Which foods are low glycemic?  Here's a good site where you can make your grocery list count (pardon the pun :)