‘Carbohydrates get a bad rap. Eat carbs. Enjoy them. In fact, ‘earn’ more of them through exercise. The more your exercise, the more carbs your body will use. And eat most of your carbs from colourful fruits and veggies. When you do eat grain based foods, focus on fibre!’

Chris Mohr, PhD, RD, founder of MohrResults.com


Unlike proteins, which are used as building materials, carbs are premium fuel for body and brain.

Your number 1 energy source. It’s a common misconception that fat is a more efficient fuel. It’s not;

it’s simply a more concentrated fuel. (9 calories per gram for fat vs 4 calories per gram for carbs)

Carbs are your body’s preferred and most efficient energy source for intense training.


You have 3 categories within carbs:


Simple carbs - sugar

The main difference between simple and complex carbs is that it takes longer for the body to break down complex carbs, therefore they provide energy over a longer period of time than simple carbs.

Simple carbs are broken down quickly and provide a short spike in blood sugar and energy.

Natural sources of simple carbs: fruits

Processed food sources: biscuits, cakes, candies, soft drinks.


Complex carbs - starch


Complex carbs include grains, starchy vegetables, fibrous vegetables.

Starch carbs (grain & starchy vegetables) include: potatoes, yams, cereals, bread, pasta, rice, wheats, oats, pulses, beans, quinoa, 100% whole grain bread, cereal or pasta.


Non-starch polysaccharides - fibre

Fibrous carbs (non-starchy vegetables): broccoli, spinach, asparagus, tomatoes, celery, peppers, kale, cauliflower, cucumber, onions, mushrooms, brussels sprout, cabbage, aubergine, courgette, lettuce and leafy salad.



If you cut out refined carbs including sugar-sweetened beverages, white sugar and white flour

products, you are 90% of the way there. To accelerate your fat burning to the next level, learn the

difference between fibrous and starchy carbs. Fill up your plate with more fibrous carbs (right next

to your lean protein) and less starchy carb (this is however dependant on the level of training you

are doing) and watch in amazement as the fat drops off your body.