You would be amazed how few personal training programs in Singapore have NO SYSTEM for helping clients learn about nutrition. That is simply madness. There is no way to “out-train” bad eating unless you are a full time athlete training 4-5 hours per day.

Teaching is as important as knowing. So I came up with this to teach my clients a simple way to think about which carbohydrates are good, and which are bad especially with regards to fat loss, but also with regards to nutrition value and possibility of intolerance, allergy and health benefits. With the top being the best…

1.    Green veggies

2.    Non-Green Veggies

3.    Lower fructose fruits – Apricots, avocado (1/3 medium; yes, it’s a fruit) blackberries (1/2 cup), figs, grapefruit (1/2 medium) papaya, peach, plum, raspberries (1/2 cup) strawberries (1/2 cup) tomato (yes, also a fruit)

4.    Higher Fructose Fruits – apple, banana, cherries (1 Cup) grapes (1 Cup) mango, melon (2 wedges), orange, pear pineapple, (2 rings), watermelon (1 large slice)

5.    High Nutrient Natural Starches – yam, sweet potato, tapioca

6.    Grains – bread, pasta etc (rice falls under here too, but its not as problematic)

7.    Nonsense crappy starch foods – the rest!

We Both Know That Is A "7"

If you are naturally tolerant to starches and are already lean, stay at number 1-5 with an occasional 6 if you have no grain related allergies. If you are a natural fat boy (opps that includes me…) stay within number 1-3 for best fat loss results. If you are very overly fat – more than 20% for women and 15-18% for men then stay within 1-2… If you don’t care about losing fat, or getting leaner, or being healthy and living long, eat number 7 all day:)

If you are one of our personal training or athletic performance clients, the biosignature analysis will help you find what types of starches and carbohydrates you can handle well.