Tag Archives: oatmeal

Not All Carbs Cause Fat Gain – The Ones You SHOULD Be Eating

As you go about your diet plan to lose shred body fat quickly, one thing that you’ve likely heard time and time again is that you should be avoiding all carbs as much as possible so that you can burn fat quickly and effectively.

As such, you could be banning all foods that have more than 5 grams of carbs per serving. You think you’re on the track to success.

But, are you really?

The fact of the matter is that carbohydrates are a good food to have in your diet plan because not only are they going to supply you with energy in which you can then complete your intense workouts with, but they are also going to ensure that your metabolic rate stays stronger (since carbohydrates most influence the basal metabolic rate and hormones associated with keeping it up), they are going to ensure you get sufficient dietary fiber, and they are going to ensure that you are meeting important nutrient requirements for vitamins and minerals.

The bad carbs are those that cause your blood glucose levels to skyrocket and you to struggle to control your hunger. Eat those and yes, you are going to be in for a hard road ahead.

Choose wisely however and carbohydrates can definitely be part of your plan for optimal success.

Let’s go over some of the best choices for your carbohydrate intake. Keep in mind that since all of these carbohydrates are the complex variety, you should be aiming to place them around the most active periods of the day such as your workout sessions and first thing in the morning.


The first carbohydrate that you’ll want to consider taking in is barley. Barley is very often overlooked because many people only think of barley in terms of being in a soup.

And while barley does work great in any soup you may be creating, it can work perfectly as a side dish as well. It has a nuttier flavor compared to some other grains, so can offer a unique taste that most people will really enjoy.

The really great thing about barley is that it offers a fantastic fiber content, so if you’re looking to lower your cholesterol levels and control blood glucose, it’s the grain to be turning to.


Next up on the list of great grains to be eating is quinoa. Quinoa is a complete source of protein, which separates it from many other grains out there.

This means it will be the perfect pick for any vegetarians out there who are looking to increase their overall protein consumption.

If you aren’t getting sufficient protein in your diet, it is definitely going to influence the long-term results that you see.

Furthermore, quinoa can stand in great for any dish that calls for brown rice, so feel free to use these two interchangeably.

Brown Rice

Speaking of brown rice, that brings us to our next grain. Brown rice is a much smarter choice than white rice as it is higher in fiber and far less refined.

Furthermore, brown rice will keep your blood glucose levels at a more stabilized level, ensuring that you stay feeling energized in the hours after you consume it.

Brown rice is relatively fast and easy to prepare and highly versatile so you can easily use it in any dish that you’re creating.


For your breakfast grain, turn to oatmeal. Oatmeal is sugar free, which is perfect for those who are serious about losing body fat and is also going to provide you with a good dose of dietary fiber as well.

Just do be sure to purchase regular oatmeal and not the flavored varieties as those will have sugar so you’ll need to stay away from them.

Instead, flavor your oatmeal by adding some cinnamon, stirring in some protein powder, adding some natural peanut butter, or using unsweetened applesauce to create a taste breakfast bowl.

Many people also enjoy adding a few nuts and berries to oatmeal, which will boost its nutritional content as well.

Sweet Potatoes

Moving on, next on our list of fantastic carbohydrates to have in your fat loss plan is sweet potatoes. Sweet potatoes are ranked in lower on the GI index scale than regular potatoes so will keep your blood sugar levels more stable as well.

In addition to that, they’re also higher in vitamins and minerals, which will assist with keeping your body running optimally.

Many people really enjoy the sweet taste they have to offer compared to their regular potato counterparts, so this makes it a great choice for a snack at any point during the day as well.

Sweet potatoes can easily be prepared into pancakes, baked, steamed, or some will even make them into dessert recipes as well.


Finally, if you have a sweet tooth that just won’t quit, go for a banana to satisfy your craving. Bananas are the fruit that does contain a higher starch component compared to fructose, which is a more simple form of sugar so will work best for fueling your muscles around a workout period.

Being that they are so high in potassium as well, this further makes them an excellent choice at this time.

Bananas are one of the most convenient carbohydrate sources that you could eat as well – as far as healthy choices go, so are perfect for those on the go.

So there you have the top carbohydrate choices that you should be considering adding to your diet plan. Always remember to maintain good portion control when serving these up in your diet as the calories will add up relatively fast and in order for you to maintain the desired rate of fat loss that you’re going for, it is going to be important that you are keeping your portion size in check.

Do that and you can easily eat these and still see fast and effective results on your weight loss pro

Fast Ways To Boost Your Protein Intake With Protein Powder

As you go along your fat loss or muscle building diet plan, one thing that you must make sure you’re doing is getting sufficient protein in. Protein easily comes in as one of the most important nutrients to be taking in on a daily basis, so one that cannot go overlooked.

Yet, many people fall short.

Be it that they just don’t like the taste of protein rich foods or they just don’t have the time to spend in the kitchen grilling up chicken breasts multiple times per day, their needs go unmet and they fail to see the results they should be seeing from their program plan.

If you are serious about success, you need to get serious about meeting these needs and a good quality protein powder can help.

If the thought of chugging back a protein shake makes you a little nauseous however, there are other methods that you can use to incorporate protein powder into your diet in a more enjoyable manner.

Let’s look at a few that you should know.

Stir It Into Oatmeal

The first method to get your protein intake up without having to drink yet another protein shake is to stir it into a bowl of oatmeal.  Oatmeal is a great carb source to start your day with because it’s sugar free and high in fiber.

Plus, you’ll get a higher volume of food when oatmeal is cooked for a lower calorie value, meaning it’s a great way to help keep your calorie intake in check.

But, oatmeal is low in protein content, which is where protein powder comes in.

Stir a scoop of your favorite protein powder into the oatmeal after it’s finished cooking (note you may need to add more water to the oatmeal depending on the protein powder brad), and then let sit for one minute before eating.

You can really jazz up this meal using different food combinations. Try oatmeal, chocolate protein powder, along with some natural peanut butter for a chocolate-peanut butter breakfast treat.

Or, consider using vanilla protein powder, adding a few slices of chopped apple, and topping with some cinnamon and a touch of brown sugar for an apple pie sort of feel.

The options are endless so feel free to get creative.

Prepare A Pancake With It

Another way to serve up your protein powder that’s fast and easy is to prepare a protein pancake with it. You can find a wide number of recipes online for protein pancakes using the powder, so you can get something that meets your dietary requirement needs.

If you’re focused on fast fat loss, you may be looking for an all-protein pancake, in which case you can simply mix together some protein powder along with egg whites and prepare like you would a normal pancake.

This will produce a more crepe-like pancake however, so be aware of the texture difference.

If you aren’t dieting hard, add some oats to the recipe and possibly some cottage cheese as well. This can add more taste and create fluffier pancakes that you will be sure to enjoy.

Make Some Muscle Building Balls

If you are someone who’s focused on building lean muscle mass and needs a higher calorie intake, protein packed muscle building balls work perfectly.

These can easily be formed by combining some protein powder, natural nut butter, along with dry oats and a touch of honey to get everything sticking together nicely.

Form into a ball shape and then roll in some dried coconut flakes or whatever else you prefer.

This will provide a very energy dense, but nutrient dense snack when you’re on the go.

You can use these when seeking fat loss as well, but do be aware that each ball will provide quite a significant number of calories, so you’ll need to adjust for this in your meal plan.

Prepare Protein Infused Coffee

The next method to get more protein into your day through the use of protein powder is to prepare some protein infused coffee. This is done quite simply by preparing half a cup of instant coffee and then mixing together a scoop of vanilla protein powder with half a cup of water or milk.

Once mixed, add into coffee to create your full cup of creamy coffee that will do your body good. This will taste almost like gourmet coffee but half a fraction of the fat, sugar, and calories that you’d get from the local coffee house.

Whip Up Some Protein Pudding

Preparing some protein pudding is the next method to use your protein powder. This one is very simple as well and can easily double as a dessert to finish off any meal perfectly.

Prepare a box of sugar-free, fat free pudding powder with skim milk according to package directions and then stir in a scoop of a protein powder flavor to match.

In some cases you may need a bit more milk in the pudding if the protein powder thickens in up, so adjust as needed.

Protein Powder Smoothies

Finally, if you are normally mixing your protein powder with just water, that is likely why you are not enjoying the flavor. Try livening it up a bit and creating a smoothie.

Mix your protein powder with some low-sugar, low-fat yogurt, frozen berries, a bit of skim milk, a few ice cubes, and some Xanthan gum powder for added thickness.

Together these will create a great tasting shake that’s almost like a milkshake that you will definitely look forward to each and every day.

You can get very creative here with your ingredient selection, creating a wide variety of different shakes that you will enjoy.

So don’t write off protein powder just yet. Even if you don’t like drinking bland shakes, you can still find many different ways to incorporate the protein powder into your diet and see faster success with your program plan.  Remember to look for the most natural form of protein powder that you can find for best benefits.