Learning to separate carbs and fats is a key principle for weight maintenance.

As you transition from the Weight Loss Phase into the Lifestyle Program, you are probably learning about many new concepts for eating a healthy, well balanced, whole foods diet. This includes the separation of carbs and fats. Our principles around food at Vital Body and from the team of physicians, medical officers, cardiologists, nutritionists and other experts from Ideal Protein, have been created to answer the following questions.


  1. How should a person, who has lost weight, eat to maintain their weight loss?
  2. How should a graduate dieter eat to get both macro and micro nutrition in their balanced diet? (Remember: eating an unbalanced diet is only a requirement for weight loss, not for weight maintenance.)
  3. How can we incorporate the notion of pleasure – which is part of a healthy emotional and physical lifestyle – in a way that will not cause weight gain?

These questions are all answered inside the design of the one year Lifestyle Program. There is a reason it’s a one year program. It takes time to build new habits! Be patient and keep following the plan set out by your coach. It works! For now, let’s illustrate more clearly the story of one of the principles of the Lifestyle Program.


A new concept: The separations of carbs and fats.

One of the new principles we will teach you and that you will incorporate into your daily life is the addition of fats at lunch and carbs at dinner. We are not talking about fried foods and the white carbs, though these can be okay to enjoy on occasion. We are talking about the good stuff that mother nature has provided us with to feed our organs and brain and to gives us good, long-lasting energy.

We separate carbs from fats for a very simple reason: carbs in combination with fats is the stuff that makes up a fat cell. In combination with a good release of insulin, which is easily excreted when this combo is ingested, the body uses these sources of foods to store a fat cell in the form of glycerol (sugar/carbs) and fatty acids (fats). It’s very important to note that these foods are NOT bad for you. It’s simply about eating them in a way that works.

It’s also important to note that it is not about ever combining them. The principle is this:

A meal that is rich in carbs, should be POOR in fats.
A meal that is rich in fats, should be POOR in carbs.

To illustrate a brief example, a lunch meal option could be chicken caesar salad with croutons: the dressing is rich in fat and the croutons make it poor in carbs. A dinner meal option could be spaghetti bolognese loaded with veggies and a green salad: the 1 tbsp of parmesan cheese on your spaghetti acting as the portion that is poor in fat and the pasta as rich in carb.

As coaches, we suggest you keep it simple in the beginning. Don’t over-complicate it! Understanding the principle of separating carbs and fats will come naturally as you navigate your Lifestyle Program and learn to maintain your weight.

To help you keep it simple, here is a list of fats and a list of carbs that you can begin to add into your new lifestyle and lunch and dinner respectively.

1/2 avocado
Mayo for tuna/chicken salad
Oils like olive oil, sesame oil, Udo’s Oil and nut oils like walnut, coconut
Coconut milk
Seeds like hemp, chia or pumpkin, sunflower
Nut butters like tahini and Nuts like walnuts, almonds, pistachios, cashews
Dairy like full fat yogurt, tzatziki, sour cream feta cheese, cheddar, goat cheese.
Cream sauces
Fattier dressings like caesar, ranch

Beyond the white stuff…
Root vegetables like yam, potatoes, squash, beets, carrots
Beans and legumes
Cooked Onions
Brown rice
Whole grain pasta
Whole grain breads

As always, send your questions to coach@vitalbody.ca. We are here to help you navigate your weight maintenance on your Lifestyle Program every step of the way.

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