February 19, 2013

Day 2: Show the Enemy Who's FIT

Q: What causes that stubborn belly fat that makes us pout when we look in the mirror?

A:  The Enemy: Refined Processed Carbohydrates (a.k.a. bad carbs, simple carbs)

If you aren't sure what foods would be considered Refined Processed Carbs, keep reading and I'll give you examples.

Since these bad carbs are the main cause of belly fat, then one can say that by limiting or eliminating them you can stop accumulating that nasty stuff hiding your fabulous ab muscles.  Ideally, you would want to replace these foods with some of the foods I listed in yesterday's blog (MUFA's & Falovonoids rich foods).

Now that you understand the cause, you may be asking "Well, what foods should I be avoiding?"

Before I get into that, I want to focus on what foods you SHOULD be eating.  This is not about deprivation but about eating smart.

Whole foods...that's what you can eat.  There is so much that you can eat that fall under whole foods, but just in case you don't know what that means, here are some high level examples


  • Lean protein
  • Fresh fruits
  • Vegetables
  • Whole grains (oats, barley, sweet potato, squash...)

What do I consider whole foods?  Generally speaking, foods that do not include chemicals and additives.

So now that we've covered what you CAN eat.  Let's talk about what you SHOULD NOT eat.  Why did I highlight SHOULD NOT?  Because you can eat them, but it should be strictly restricted if you are trying to get FIT abs.

  • White sugar
  • Foods containing corn syrup
  • Sodas
  • Sugary drinks (this includes sweetened fruit
    juice and tea)
  • Alcohol
  • Canned fruits and veggies containing added
  • Sweetened applesauce
  • White flour and anything made with white
    flour; such as,bread, muffins, bagels, cakes, cookies, pasta, biscuits, donuts, etc.
  • Cereals
  • Potato chips/pretzels
  • Pizza
  • Desserts
  • Boxed puddings
  • Candy/toffee/sweets
  • Store bought cooked meats/cold cuts (when
    they have added sugars and additives)
  • Sausages/hot dog frankfurters
  • Jelly/Jams (Jams that are naturally sweetened are fine in moderation)

Let's talk about some of the foods show below.  Although these foods may be considered "diet" foods, they are filled with chemicals, additives, and preservatives.   These are not considered real (whole) foods.  They may be "low" in calories, sugar, and/or fat, but your body will react negatively to many of the ingredients, therefore, causing an inflammatory response...which translates to weight gain.

 Although all the items above may be tasty, the gratification is temporary.  The long term effects of eating or drinking these items are not ones that I believe you enjoy.  Most of us are addicted to simple sugars, bad carbs, or whatever you want to call them and we will go through withdrawal symptoms if we decide to eliminate them from our diet.  You can either choose to limit them slowly or all at once.  Withdrawals symptoms usually last about 2-3 days, if giving them up "cold turkey" and symptoms primarily consist of headaches and fatigue.  Once you go through your withdrawal and keep up your clean eating, you will notice that your bad carb cravings will subside after about 3 weeks.  I, however, believe that if you are eating a balanced meal, you shouldn't have many cravings.

Am I saying you can never eat anything from the "bad" carbs list.  Of course not.  However, everything in moderation.  We shouldn't find ourselves eating them on a daily basis.  They should be an indulgence, not part of your regular diet. 

So, go show the enemy that you have control over your body and have the will power to give them up on a daily basis.  Let's work to reveal those strong abs screaming to be seen.

If this post leaves you with questions or doubts, feel free to leave a question in the comments section or by contacting me on my website.

Your Personal Trainer,
Coach Andi

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