Issue link: http://cp.revolio.com/i/634167
44 If your sole motivation for a grain-free diet is to lose weight and unwanted belly fat, it might not be a wise choice. Such weight loss is usually temporary and not good for long- term success, says Jessica Crandall, a registered dietician nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Instead, she recommends eating grains in the right serving size (much smaller) and eating healthier overall. Sometimes, Wdowik says, people who eat grain-free feel better not because they are cutting out grain but because they cut out processed foods with extra things added, such as sugar and fat. Going Grain-Free If you are going to adopt a grain-free diet, make sure you meet your nutritional needs by following these health expert recommendations: Get your fiber and vitamins. Eat foods that will give you the fiber, B vitamins, and iron that you'd otherwise get from eating grains, Crandall says. Clean protein. Your protein sources should be grass-fed and wild-caught, especially if you have grain allergies or sensitivities, Allen says. Don't just substitute with more protein and fat. "Your diet should be as nutrient dense as possible," says Wdowik. "If you are going to cut grains, add more vegetables and fruits to your diet, too." Monitor your energy. Grains are a primary carbohydrate source and, therefore, a major fuel source. Inadequate c a r b o h y d r a t e c o n s u m p t i o n c a n l e a v e a person feeling fatigued with increased risk for injury. You'll know if your nutritional needs are being met by monitoring how you feel 24/7, not just during peak performance, says Wdowik. Do you have energy? Can you concentrate or do you have brain fog? Do you have regular bowel movements? Carbohydrate intake per day varies by a person's size and activity level. If you are an athlete, you need ample energy for performance and recovery, with recovery needs often overlooked. Crandall says new research shows both strength-training and endurance athletes should focus on a balanced meal. A person should consume a minimum of 120 grams of carbohydrates a day. If you are an athlete, you may need more. Berky, who still follows the Paleo diet, gets most of her carbohydrates by eating sweet potatoes, plantains and a variety of winter squash, including butternut, acorn and pumpkin. For those days when she needs extra energy, she eats some white rice because it is easier to digest and gives her quick energy, she says. "I'm pretty fit now – a lean, mean, fighting machine," says Berky. "My diet helps nourish my body to be safe and dynamic." FREE WEIGHT LOSS SEMINARS