Simplified carbohydrate chart for fat loss or maintenance

Carbohydrates are the body’s primary energy source to support new tissue construction and wound healing. While many surgeries require fasting, consider eating healthy carbohydrates for your last meal so that your body has stored the glycogen necessary for post-operative healing.
Carb Type Examples When to Eat
Fibre-rich
  • Vegetables (e.g., broccoli, kale, spinach, carrots, tomatoes, celery, cucumber, zucchini, beets, bok choy, lettuce, collards, radish, onion, chard, watercress, etc.)
  • Peas
  • Beans*
  • Legumes*
  • Most fruits*
Eat often, and any time of day (especially for veggies)
Whole food starchy
  • Sprouted or whole grain breads and pastas
  • Corn
  • Yams/sweet potatoes/pumpkin
  • Quinoa
  • Amaranth
  • Oats
  • Long grain rice
During the 3 hours after exercise
Desserts
  • Fruit juice
  • processed foods
  • Soda
  • Sports drinks
  • Most commercial nutrition bars
  • Dates, figs, raisins, dried fruits
Eat occasionally/rarely, and only during the 3 hours after exercise

*Notes: These selections are more carb-dense. So, when including these in meals, be sure not to overeat