The Femme Files

Carb Cycling Update: A Sample Meal Plan

In response to our post on the newest weight loss fad, carb cycling, we’ve come up with a few sample days of what you might eat if sticking to the rules of carb cycling. 

Without getting too technical as many people can do on this eating plan, it’s simpler to stick to a loose version and base it around your food preferences and body shape. One week might look like this:

Monday: low, Tuesday: high, Wednesday: moderate, Thursday: low, Friday: high, Saturday: moderate, Sunday: low

On a low carb day, avoid all bread, pasta, cereals and starchy vegetables as well as most fruits. Stick to lean protein such as chicken, fish (canned is fine) and meat. Although dairy contains protein it also has carbs so avoid large amounts; a small amount of milk in tea or coffee is fine. Make sure to include plenty of leafy green vegetables and water, as well as healthy fats in the form of avocado, flaxseed and olive oils. For example, breakfast might be eggs and avocado with spinach, lunch could be grilled chicken and roasted zucchini, capsicum and onion and dinner could be baked fish with lemon and steamed green veggies and salad. Include snacks of avocado, carrot and celery sticks or vegetable soup.

On a moderate carb day, include carbohydrates at 3-4 out of six meals a day, making sure to always choose low GI, dense types such as grainy sourdough bread, brown rice, quinoa, oats and veggies such as sweet potato. Still include protein sources to remain satisfied, as well as fresh fruits (no juices). Healthy fats are important every day. For example, breakfast might be chopped fruit and yoghurt with LSA or nuts, lunch is a vegetable and bean soup with a grainy bread roll and dinner could be lean beef tacos. Include snacks such as fruit, cheese and nuts, or the lower carb chopped raw vegies and hummus or low fat cottage cheese and a can of tuna or salmon.

On a high carb day, don’t go crazy and gorge on a whole loaf of bread – stick to the moderate day rules and simply add carbs at all meals, including lots of fresh fruit, green leafy veggies and low GI carbs. For example, breakfast might be porridge with stewed apple and walnuts, lunch is a tuna and avocado sandwich with salad, dinner is brown rice and chicken stir fry, with snacks in between of cheese and crackers, or fruit and nuts, or toasted fruit bread and ricotta.

Is there such a thing as being healthily overweight?

For all the clients who come into Hypoxi complaining about their hips and thighs – you can take comfort in the fact that British researchers have found that carrying a little extra weight in these areas is good for health. A bigger bottom and thighs can protect against heart disease and diabetes, especially if the waist is trim. Fat on the stomach actually releases harmful chemicals called cytokines which trigger inflammation and hence disease. Fat carried on the thighs can trap these fatty acids and prevent them reaching sites like the liver and muscles where they can cause problems.

So to the lovely lady who shed a tear while being measured last week, your body is protecting you without you even knowing it. Regular exercise and a healthy diet will keep weight off the tummy area, or just remember: An apple a day keeps the apple away!

Super Normal Food

Every time I open a health magazine it seems that a new exotic superfood has been discovered deep in the jungles of some remote country, guaranteed to unlock the secret to anti-ageing and eternal health. Acai berries sparked the recent trend, followed closely by goji berries, not to mention chia seeds, the achacha fruit and more. Working in the health field, I am always intrigued by new products on the market and investigate their health claims before trialling myself. Personally, I like the taste of goji berries but I will definitely not be replacing my normal foods with a truckload of expensive foods just to make a statement.

Sure, wheatgrass is full of nutrients but so is a serve or two of Asian greens and broccoli, stir fried with a touch of garlic and lemon. Why swallow an earthy-tasting shot and nibble on a piece of dry “super seaweed” when you can enjoy a couple of sushi rolls at lunch and a side of stir fried veggies at dinner? Forget the expensive Amazonian berries -regular strawberries, raspberries and blueberries are packed full of antioxidants – the giveaway is their bright colour. Fill your day with vibrant fruits and vegetables such as sweet potato, carrots, spinach, broccoli, peas, sweetcorn, squash, pumpkin, eggplant, plums, mangoes, grapes and more. In other words, eat the rainbow. Miranda Kerr might swear by noni juice but sweetie, let’s be honest – I think we can call it a case of good genetics.