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The purpose of starch is to provide the body with a large fuel supply. Weight-gain occurs when that fuel supply is not used. If your primary fitness goal is weight-loss, then reducing your starch-load will absolutely help you to reach your goal faster. Here are a few important things you should understand about starch:

• As we age, the majority of us will experience a decreased tolerance to starch. Our bodies become less capable of digesting starchy carbohydrates and converting these foods into usable sources of energy. When the foods we eat can’t be converted to energy, they are either excreted or stored…..and when I say stored, I’m referring to excess body fat.

• Starch consumption causes water retention. Excess water can cause us to appear heavier than we really are. For every 1 oz of starch consumed, we retain 3-4 oz of water. Think about it this way….when water mixes with dry bread, rice, or potatoes, these foods expand. They do the same thing in your gut!

• The body processes starch most efficiently post-exercise, specifically, post-strength-training. Enjoy your starch within one hour post-exercise for maximal weight-loss results.

• Avoid any starch by itself: triggering the release of excess insulin can make you feel fat and tired, can cause hunger, cravings, overeating, moodiness, anger, and anxiety. Yikes!

Preferred Starches and Serving Sizes

Our focus this year is to consume natural, non-Genetically Modified  starches (aka Non-GMO). That means no wheat and no corn….and no products that contain them. When we eat starch, we want to aim for it’s purest form. The healthiest starch-based, energy-rich foods are:

• Organic Brown rice: ¼ cup for women and 1/2 cup for men (measure when dry)
• Organic Quinoa: ¼ cup women and 1/2 cup for men (measure when dry)
• Organic Sweet Potato: 4 oz for women and 8 oz for men (measure once cooked)
• Plain Organic Gluten-Free Oatmeal: ¼ cup for women and 1/2 cup for men (measure when dry)
• Gluten-free Bread/Paleo Bread: 1 slice for women and 2 slices for men
• Gluten-free/corn-free tortillas: 1 tortilla for women and 2 tortillas for men

Your goal should be to provide your body with the energy it needs to operate efficiently and nothing more. Any additional fuel will most likely be stored as fat. Follow these guidelines for weight-loss success:

•  Allow yourself to have 1-2 servings of starch on days when you exercise for 1 hour or more

1 hour of cardio=1 serving post workout
1 hour of weights=up to 2 servings (breakfast and post workout)

• If you do not plan to exercise, then do not consume starch. Enjoy green veggies instead! I suggest 3-4 oz for women and 6-8 oz for men
•  Minimize your reliance on processed and packaged starchy carbohydrate products (bars, bread and bread products, flour and flour products, corn and corn products)

Stay Fit, Stay Happy, Stay Healthy, Ditch the Starch and Get Skinny!