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WEIGHT MANAGEMENT PROGRAM
Carbohydrates and Weight Loss: Instructor’s Guide
This week we’ll discuss the role of carbohydrates in metabolism and look at natural and
manufactured sources.
Background Information:
According to certain weight loss books, carbohydrates make you fat and should be
eliminated. Some of the explanations given are true, but only part of the story. One
must take into account the type of carbohydrate eaten, the amount and the total
composition of the daily food intake.
By the end of this session you will:

Recognize carbohydrates role as an energy source.

Identify simple and complex carbohydrates.

Discover fibers role in carbohydrate metabolism.

Learn to find carbohydrates on a food label.

Identify low calorie, nutrient packed carbohydrates.

Learn boredom busting routines for physical activity.
WEIGHT MANAGEMENT PROGRAM
Carbohydrates and Weight Loss

Carbohydrates are one of the three macronutrients.

Carbohydrates provide 4 calories per gram.
o Protein provides 4 calories per gram.
o Fat provides 9 calories per gram.
o Alcohol provides 7 calories per gram.

Carbohydrates serve several important functions. These include:
Energy Source

The main function of carbohydrate is to serve as an energy fuel for the body.

Carbohydrate is converted and stored as glycogen in the muscle and liver.

Once the capacity of the muscle and liver cells for glycogen storage is reached, the
excess sugars are converted and stored in fat cells as fat (triglyceride).

Note: excess of any macronutrient (protein, carbohydrate or fat) will be converted
and stored as fat.
Protein Sparer

Adequate carbohydrate intake helps to preserve tissue protein.
o Under normal conditions, protein serves a vital role in the maintenance,
repair, and growth of body tissues.

A chronic reduction in carbohydrate, either through diet or exercise, could be
counterproductive to athletic performance and training programs geared to increase
muscle size and power.
Prevent Fatigue

Maintaining a diet with adequate carbohydrate is important to prevent fatigue.

Muscles have a limited capacity to store glycogen (stored carbohydrate). When
stores are low fatigue sets in.

It is recommended that at least 40% to 60% of calories come from carbohydrate.

Endurance athletes such as distance runners, cyclists, tri-athletes, and crosscountry skiers should consume about 70% of the calories from carbohydrates.
Simple VS Complex Carbohydrate
Simple carbohydrate is any form of sugar such as:

Sucrose, fructose, dextrose, lactose and maltose.

Honey, high fructose corn syrup, brown sugar and raw sugar.
Complex carbohydrate is found in whole grains and unrefined products such as:

Wheat, oat, rice, barley or rye.

Starchy vegetables like corn, peas and potatoes.

Legumes such as kidney beans or lentils.
Complex carbohydrates provide:

Vitamins.

Minerals.

Fiber.
Fast Carbohydrates (Highly refined carbohydrates)

Highly refined foods are known as "fast" carbohydrates.

Fast carbohydrates are broken down quickly.

They cause a quick insulin response resulting in spike in insulin causing fat
synthesis to occur.

Eating them frequently and in large amounts may be responsible for a metabolic
disorder called insulin resistance.
o Insulin resistance is a condition already linked to heart disease.

Now a new study shows that eating lots of "fast" carbohydrates may increase
women's risk of breast cancer by as much as 40% (Annals of Oncology, Nov
2001).

Highly refined foods are usually high in calories for portion size.

Refined carbohydrates are usually low in fiber such as:
o White flour and sugar.
o Fat free dessert items (muffins, cookies, ice cream).
o Most sweets and many processed foods.
Net Impact Carbohydrates

Most carbohydrates provide 4 calories per gram because they are digested by
your body and turned into blood sugar to be used or stored by the body.

Net Impact Carbohydrates behave differently.
o Some carbohydrates — such as sugar alcohols — are digested by your
body but not turned into glucose.
o Some carbohydrates — such as fiber — can impart as little as 0 calories
per gram, are not digested and pass through your body as waste.

In either of these last two cases there is no noted impact on blood sugar levels.
Carbohydrate and the Food Label

The food label lists total carbohydrate in the food.

Fiber is part of the total number, but does not provide usable calories.

Some labels are now listing “other carbohydrates” but you can’t always tell where
they come from.
Carbohydrate Guidelines for Weight Loss

Choose carbohydrates that are high in fiber such as:
o Whole wheat, whole grain, rye or pumpernickel bread.
o Mother’s Oats.
o Whole bran or whole grain cereals.
o Kidney, navy, pinto, chickpeas, lentils or other legumes.
o Fresh fruits and fresh vegetables (eating them with the skin will
provide the most fiber).

Watch portion sizes.

Read labels carefully and look for higher fiber choices.

Limit highly refined foods and snacks.

Use more fresh fruits and vegetables instead of sweets and salty snacks.

Adding protein with a carbohydrate helps you stay full longer.

Other tips:
Comparing Carbohydrates
Not all Carbohydrates are equal
Carbohydrate Food
Calories
Carbohydrate
Food
Calories
Apple – 1 medium
60
Cookie – 1 small
60
(100% natural)
All calories from
natural sugar.
(Highly processed
food)
Calories come from
fat and processed
sugar.
Contains: loaded with
vitamins, minerals,
fiber and naturally
occurring sugar
(fructose).
Contains: highly
refined sugars,
refined flour and
hydrogenated or
partially
hydrogenated fats
Baked Potato – small 65
about 3 oz.
All calories from
natural starches.
(100% natural)
Contains: loaded with
vitamins, minerals,
fiber and naturally
starches.
Potato Chips – 1 150
oz. about 17 chips Calories come from
natural starches
(Highly processed
and added fats.
food – vitamins
and minerals lost)
Contains: Natural
starches and
hydrogenated or
partially
hydrogenated fats
and sodium.
Fat free Milk – 8 oz.
80
Milkshake – 10 oz. 360
Contains: Vitamins,
minerals, protein and
natural sugar
(lactose).
All calories come
from protein and
natural sugar
lactose.
Contains: Natural
sugar and
saturated fat plus
added sugars and
hydrogenated or
partially
hydrogenated fats.
Calories come from
fats and sugar
(both natural and
added).
WEIGHT MANAGEMENT PROGRAM
Boredom-Busting Routine for the Beginner
Monday
15 minute walk, 15 minute full-body strength training. Stretches for
quadriceps, hamstrings, calves and lower back.
Tuesday
30 minute low impact aerobic video. 10 stomach crunches and 8 minute
of stretches.
Wednesday
Rest from formal exercise and have some fun by playing golf, dancing,
shopping, bowling or any other fun activity.
Thursday
15 minute walk, 15 minute full-body strength training. Stretches.
Friday
15 minute swim, 15 minute aqua walk or jog.
Saturday
15 minute walk, 15 minute full-body strength training. Stretches.
Sunday
Rest and have fun. Keep physically active.