or body transformation is a term that not only distinguishes weight loss from fat loss, but also takes fat loss one step forward. Fat loss is when weight is reduced with as little muscle lost as possible. The body fat % goes down, but it is still possible to be losing some lean tissue when you lose fat. Body change is fat lost and muscle gained, a very difficult process to pull off, and widely regarded as the Holy Grail of phy- sique development. While fat loss can be accomplished fairly easily with the reduc- tion of all or most carbohydrates, many will often watch some lean muscle be lost in the process. When we are talking body change and want to lose fat but also add muscle, it is almost impossible to avoid the smart use of carbohydrates.
C
4 Carbs to know In particular, there are 4 carbohydrates
that seem most beneficial in physique development. For a long while this infor- mation was handed down by physique coaches and bodybuilders in more of a “folklore” capacity; it was just the way it had been done. In my late teens and early twenties when I first got into bodybuilding, the advice I got was to eat only oats, brown rice, potatoes, and sweet potatoes……that was it. Because this was a little heretical to my Italian roots, I asked why I could not have pasta. The answer I received was “it will make you hold water”…the look I got was more, “shut up and do what I tell you”. So I did. As I watched my good friend Gary Leake become a national level body- builder in the 90's, I saw him doing the same thing. Oats, rice, potatoes, sweet potatoes. When I met my wife Jill Cole- man, a natural professional physique competitor and coach, I watched her go through the same process….oats, rice, potatoes, and sweet potatoes. Over the years I continued to wonder what about these carbs made them different and why they were used over others. Oats, potatoes, rice, and sweet pota-
toes, when eaten together in a mixed diet, have three main characteristics that make
Natural Triad Magazine JUNE 2011 31
4
Carbs for Fat Loss
arbohydrate intake has replaced fat as one of the most talked about issues in body change. Body change
them uniquely suited to body change. They are generally hypoallergenic (i.e. are less likely to cause allergic reactions), they have a lower acid load compared to an entirely grain based carbohydrate diet, and finally the four together allow for smart manipulation of the glycemic index (a measure of how fast a carbohydrate enters the blood stream).
Hypoallergenic: Food allergy is a misunderstood term.
Allergies are usually thought of as immedi- ate reactions to things the body does not “like”. Examples are reactions to peanuts, shellfish or bee stings where there is an immediate reaction of redness, swelling and potential life threatening reactions (i.e. anaphylaxis). These immediate reactions are mediated mainly by and immune compound called IgE. However, most food “allergies” are not nearly as noticeable as the reactions just mentioned. Instead, most reactions to food are more aptly described as “delayed sensitivity reactions” and are mediated through a different immune compound called IgG. This distinction is important because
in delayed reactions to food the immune reaction is more subtle and can occur up to 4 days after consuming the food. This makes connecting a food to a symptom very difficult. In traditional allergies the hallmarks of inflammation are immediate and include redness, swelling and pain. In delayed reactions they are more subtle and will usually result in digestive upset, dif- fuse joint pain, increased mucous produc- tion, and most important for physique
Jade Teta, ND, CSCS/Keoni Teta, ND, CSCS
athletes, water retention. The most com- mon delayed sensitivity reactions I see are to dairy and grains (soy a close third); es- pecially gluten containing grains (wheat, barley, rye, spelt, etc.). The major reason wheat is such an issue is because of the protein gluten. Gluten can trigger subtle inflammatory reactions in many people. Rice, potatoes and sweet potatoes are “gluten free” and the gluten-like compound found in oats, called avenin, is not reactive, or at least less reactive, in most individuals. How- ever, oats can become significantly con- taminated with other gluten molecules if they are processed in a factory that also processes wheat. Here is an excerpt from The Paleo Diet Update: (Vol. 4 # 16) to understand gluten: “Gluten is a water-soluble protein found in wheat, barley, rye and oats.1 It is composed of an insoluble fraction called glutenin and alcohol-soluble proteins (prolamines) called gliadin in wheat, hordein in barley, secalin in rye and avenin in oats.1 It is believed that the gliadin proteins constitute the frac- tion in gluten responsible for celiac disease (CD).1 Recent reviews on gluten sensitivity show it is far more prevalent then we believe and does not necessarily result in outright celiac sprue.”
In other words, many people react to
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