1/10/24 - Day 3 - Carbohydrates · Your Worthy Future Community

1/10/24 - Day 3 - Carbohydrates

Carbohydrates

Carbohydrates are an essential part of a diet for a person who pursues performance. While there can be debate in the topic of nutrition on what diet is best, having a well-rounded diet with intentional use of carbohydrates is the standard for someone who is looking to train hard, have breakthroughs with consistent results for sustainability.

There can be a lot of questions on carbohydrate intake and which diet is best. The reason that a balanced diet with intentional carbohydrates works is because it allows us to consume nutrient dense foods like fruits and vegetables, and more dense sources like potatoes, rice, oatmeal, and whole grains. The general rule for processed foods is not to fear them. However, do acknowledge that they are easy to overconsume and should be treated more of a treat than a staple.

For most people a diet with balanced carbohydrates from mostly whole food sources are the ones who are able to maintain the best success long term.

If you are considering or have tried a very low carb diet (Keto, Carnivore, etc) while they can absolutely have their purpose, carbohydrates are essentially eliminated. For most people when foods are eliminated, we tend to crave them more. When we crave those foods we now feel shame or guilt. This makes us feel like we are failing, and now instead of forgiving ourselves, we are more likely to just give up. If you've experienced this behavior in the past, these diet plans may not be the best bet for longevity of adherence.

Easy Nutrient Dense Carbohydrate List

Vegetables (Asparagus, Broccoli, Cucumbers, Green Beans, Salad Greens, etc)

Fruits (Apples, Berries, Melon, Banana, Citrus Fruits, etc)

Starchy Carbs/Whole Grains (Rice, Potatoes, Quinoa, Corn, Breads, Pasta)

Because carbs are 4 calories/gram, like protein they have a lower net intake on calorie intake than fats as well. Meaning for most people, when whole food carbohydrates are consumed like from the list above, you're actually less likely to overeat than on higher fat foods. Foods with added sugars and fats like pizza, candy, chips, fries, etc can be eaten in moderation and prepared in ways that are able to be reduced in calories.

As long as you are aware of the additional calories, have budgeted space, and are aware that you're much more likely to overindulge because they are typically more flavorful, most people are fine with them, as long as they are not the primary sources of your calories.

“Carbohydrates are the body’s most accessible source for energy. For optimal results, use them for energy and recovery."

Call to Action

What carbohydrate dense sources do I enjoy most?

What carbohydrate dense sources are the most convenient for me?

What sources sit best with me digestively?

Do I have a tendency to overconsume on higher carbohydrate foods? If so, how can I better limit my intake?

Sample Day (Carb Dense Sources Only)

Breakfast

1 sliced honey crisp apple = 34 grams

1 English muffin = 26 grams

Lunch

3 Cups of Salad Greens = 9 grams