Weight loss : Fat-Burning-Zone

Old subjects remain the most discussed and mismanaged matters: Carbs.  And, Fat-Burning Zone.

From what I personally learned and experienced, I would say that regardless of whether you're trying to lose weight or not, the 50 % of your daily calories should come from carbohydrates.

It appears to be a common misconception that carbs are everyone’s enemy. I believe the amount of calories we eat and the processed foods are the two main problems that exist in today’s world.  

We were told that it has been proven that the diets that restrict any major food group, (like carbs), won't result in long-term weight loss success. However, many people still go that route. Why? Well, some manage to get fast results. But, is it sustainable? Is it healthy? Will it lead to a happy and energetic daily life?

 In addition to being the body's preferred source of energy, foods that are rich in carbohydrates contain several essential nutrients that are important for nutritional health and disease prevention.

Some people tell me they are trying to avoid carbohydrates because "carbs make you fat." Oh yes, I agree:  too many carbs in your diet can make you fat; especially simple carbs.  But the key words are “too many” and “simple”. Carbs can make you fat but so as protein, fat or alcohol. Actually, the so-called “good carbs” - fruits, vegetables and whole grains - can help you lose weight, because they fill you up on relatively few calories. For instance, for 35 calories you can have five cups of fresh spinach or just one teaspoon of butter. And think how much more filling a cup of oatmeal is compared to 2 little sugar cookies; both have about 140 calories.

Wholesome carbohydrate foods like fruits, vegetables, wholegrain, and legumes supply fiber, vitamins, and minerals. Low-fat dairy foods, like Kefir and yogurt, are rich in carbohydrates and also are important sources of calcium, vitamin D, zinc, and protein, and probiotics.

Doctors, fitness trainers and dietitians encourage a balanced diet based on a variety of nutrient-dense foods from all the basic food groups.

So, my main goal in this letter is to remind everyone: Know your servings!  I just finished reading a book written by a yogi Sri Krishna Pattabhi Jois (1915-2009) who explained yogi’s rules in terms of food intake. The guidelines are : ½ of the stomach should be filled with food, ¼ with water and ¼ of the stomach should remain empty.  Putting that simply:  we should not over indulge in food and we need to drink plenty of water.

With that in mind,  here are the examples of good carbs and single time servings:

1/2 cup of Beans (such as black beans, pinto beans, white beans, garbanzo beans, lentils). NOT BAKED CANNED BEANS.

1/3 cup cooked or canned brown or wild rice

1/3 cup cooked Bulgur wheat

1/2 cup cooked whole grain

1/2 cup of corn (or 5-inch-long ear)

1/2 medium sweet potatoes

7-inch Whole-grain bread (one slice ) with at least 2 grams fiber

If you're a woman looking to lose weight, you can have about five servings daily. Men who need to cut back on calories can have six servings.

We can have more than one serving at a meal. However, the trick is not to overeat in that single meal. Try to eat 5 times a day and eat carbs and protein, please. Do not single out one.

Now, quickly on the subject of Fat Burning Zone . Is it a myth? 

When people talk about the fat burning zone, they refer to the heart rate. According to the chart, my fat burning zone is between 144 and 155/ minute.

Many fitness specialist or doctors do not give us a  “black & white”  answer to the question, but primarily they  say: yes, it is a myth. Technically, the charts you see on exercise machines are correct: With a low heart rate, your body likes to fuel activity by using body fat.  Yes, we have a (low) energy zone where the body uses mostly fat for fuel. That fat-burning usually occurs when you are sleeping. When you work harder and your heart rate climbs, your body prefers the quicker energy, carbohydrates (stored within our muscles). However, when you increase your heart rate you use up more calories per minute -- that's what melts pounds -- when your heart rate is high.  Thus, any fitness trainer will tell you to intensity and keep that heart rate high; burn calories.  Let’s be careful, though. Check with your doctor first, and if you got your  OK,  go as fast as you can for at least a minute every 10 minutes during your work out.

Therefore, the more calories you can burn in the time you have to exercise, the better. So don't get stuck in the myth that less intense exercise or activity burns more fat, because it really doesn't. You will burn more calories doing higher intensity activity - and as a result burn more overall fat.

With that, we will continue enjoying series of Sun Salutations in our group practices followed by holding other yoga poses that will benefit our body by purifying it and giving us that flexibility that we all are craving for!