Embrace Those Carbohydrates!

Embrace Those Carbohydrates!

By Dr. Rick Kattouf II


Carbohydrates make you fat, right? Absolutely not; and anyone that tells you that will most likely tell you more fitness & nutrition myths that make no sense what so ever.


Do you want to get fit? Do you want to lose body fat? Do you want to get ripped? Do you want to improve performance & recovery? If you answered ‘yes’ to any of the above, then it’s time to embrace carbohydrates and get your body fueled for success.


And here is something that is quite interesting. Many individuals that fear carbohydrates and believe that carbohydrates will make them fat, will ingest a ton of fat on these ridiculous high protein/low carbohydrates diets. So, let me understand this; you think carbohydrates make you fat, but you somehow justify eating a load of fat, really?


Let’s run the numbers, carbohydrates vs. fats. And let’s use the following foods: cooked rice vs. nuts/almonds.


Almonds are widely considered a healthy food/snack. And a food that has become a go-to snack for many individuals on these high protein/low carbohydrate diets.


On the flipside, rice gets pushed aside. And you’ll hear individuals say things such as, ‘I never eat rice, carbohydrates make me fat.’ And when questioned about foods/snacks they typically have, the answer is always something like, ‘I always have a handful or couple handfuls of almonds.’


Let’s compare: ½ c cooked brown rice has the following:

·      108 calories

·      83% carbohydrate

·      9% protein

·      7% fat


And ½ c almonds has the following:

·      600 calories

·      13% carbohydrate

·      16% protein

·      71% fat

C’mon now, and you’re afraid of carbohydrates? You think carbohydrates will make you fat? Does this make any sense after seeing the numbers above? Absolutely not!


Folks, we just compared the same amount of cooked rice vs. almonds. And that ‘healthy’ snack has 600 calories compared to only 108 calories in the rice.


So, let’s put together a well-balanced, healthy, high-octane meal using rice (and sure, let’s use the almonds as well).


This meal will provide your body with the following high-octane fuel:

·      382 Calories

·      48% Carbohydrate

·      29% Protein

·      23% Fat



¾ c cooked brown rice

½ c steamed mixed vegetables

1 TBSP shaved almonds

3 oz 99% lean ground turkey



Prepare rice in rice cooker or stove top. Brown the turkey in a skillet, steam the vegetables. Mix all the ingredients together and enjoy this great tasting, high-octane meal!




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Rick Kattouf II, O.D. is a 2x Best-Selling Author and Fitness & Nutrition expert and has been named one of America’s PremierExperts® and one of the World Fitness Elite® Trainers of the Year. Rick is a Sports Nutrition Specialist, Heart Rate Performance Specialist, Master Personal Trainer & Triathlon Coach. He has been seen on ABC, NBC, CBS and Fox affiliates around the country as well as in the USA Today, Chicago Tribune, National Examiner, Ironman.com, My Fitness Pal, Livestrong.com, Runner’s World, Bicycling Magazine, Men’s Health UK, FIGHT! Magazine, Florida Cycling Magazine and The Independent in the UK. Rick is the CEO/Founder of TeamKattouf® Inc, CEO/Founder of TeamKattouf® Nutrition LLC, CEO/Founder of Virtual Gym LLC, Creator of TeamKattouf® Nutrition Supplements, Host of Rx Nutrition, author of Forever Fit, Creator of 5-Round Fury® Nutrition Supplement, 5-Round Fury Fitness® workout app, Creator of Coach2CEO, Creator of Fuel Keeper®, Entrepreneur and Inspirational Speaker. Dr. Rick has personally coached individuals in 30+ states and 10+ countries.

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