An Opportunity To Change
The number one reason why people don’t participate in some kind of movement practice or tinker around with nutrition is simple. They are afraid. Honestly, since the entire fitness industry is unregulated, I can’t say that I blame them. It’s not like there is an FDA organic stamp of approval for nutrition and fitness. We are forced to figure it out on our own. We have to look at the science and create an N=1 experiment using our own body.
I believe the best point of view to take on finding what works for you is to tinker around. It just so happens that, in the gym, we are tinkering with carb intake as an approach to nutrition over the course of the next 21 days. The science shows us that low carb intake can help support a healthier lifestyle, including weight loss, increased metabolism, better performance, and a balanced daily level of hormones. We know that the average American consumes 320 grams per day of carbs. Insidious weight gain starts around 300 grams per day. For us to maintain a healthy weight, we need 150 grams per day of carbs. The sweet spot for weight loss is at about 50 grams of carbs per day.
In order to figure out what works for you individually, we have to balance lifestyle and health. Here is what it should look like.
- Spend a few days tracking total carbs. Remember, carbs are in everything from vegetables to processed food. I like to just ask siri on my iphone how many carbs are in “________” fill in the blank and she will know. This gives you a baseline for where you are.
- Once you know where you are with carb intake on a daily basis, you are going to have to experiment. Start a bit higher on your carb intake for a week. Maybe between 100-200 grams a day. Then each week drop it so that by the last week of the 21 days you are at 50 grams or less.
- Track body weight, energy, and mood daily. You will find your balance over the course of 21 days. You might be able to lose weight quickly at 50 grams but your workouts might suffer and you might be in a bad mood. This is not a place you want to live. Whereas, at 75 grams, you may find you can still train hard and are in a better mood, but weight loss isn’t as rapid, but it's more manageable for your lifestyle. Then you get to decide what works for you to move forward.
- Here is how to eat: Limit carbs to 200-50 grams a day slowly working your way down. Eat one gram of protein per kilogram of body weight daily, and fill the rest in with healthy fats until you are satisfied but not full.
I believe this N=1 scaled approach can work as you tinker around with what works for you individually.
What are your questions about limiting carbs?
See you in the gym,