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Want to stay fit through the Fall? Low Carb Meals with Low Glycemic Foods May Be Key

A diet isn’t a temporary tool. It’s your life. Literally taken from latin, diaeta means “way to live”. So how are you living? Some of us eat for pleasure, some eat for performance, and many of us don’t give a second thought to what to eat. With several eating holidays upon us, I’ll focus on keeping your summer body intact through the winter.

I recently got a chance to sit down with Nuri Shakoor of Advance Fitness & Sports at a DC-area coffee shop to learn dietary ways to lose fat and improve body composition. Nuri is a bar athlete and certified personal trainer, but that doesn’t really say what he does. To put it simply, Nuri trains the human into the superhuman (do you know anyone that can do a pushup levitating over bar 6 feet in the air?). Watch this video for an example to see what I mean by superhuman.  While some people can barely jump 24 inches in the air, Nuri gains 24 inches of airtime from a prone position pushing off with his hands.  Even more impressive—Nuri is 45 years old and shredded with muscle definition that even Photoshop couldn’t create.

Though interest in body appearance peaks just before summer, it seems there’s endless debate and questions on diet. I was no different. I wanted to know if there were certain diets or foods that worked better than others.  Should I cut out any type of food? What does he cook for dinner? Asking someone who’s been at 8-10% body fat for over 20 years is a good place to start.

Nuri Bar image6a
Nuri Bar image4a

What you eat is a huge part of developing the strength and body control needed do these things

I was surprised by the simplicity of his program. Nuri advocates a balanced diet of healthy fats, proteins and complex carbohydrates such as vegetables and legumes. In fact, just about all carbs in his diet come from low glycemic vegetables or fruits, effectively banning grains like rice, pastas, and breads. Examples foods from each group are:


Olive oil, coconut oil, and avocado oil contain healthy fats.
Healthy Oils: Olive, Avocado, coconut oils

(1 oz.) Calories: 120, Fat: 14g, Protein: 0g, Carbohydrates: 0g, Glycemic Index: 0


shutterstock_135780746 (avocado)

(1 Avocado) Calories: 320, Fat: 29g, Protein: 4g, Carbohydrates: 17g, Glycemic Index: Low



shutterstock_115486426Lean meats – chicken breast, turkey breast, lean beef

(4 oz.) Calories: 80-135, Fat: 1-4g , Protein: 16-27g, Carbohydrates: 0g , Glycemic Index: 0



shutterstock_115799482 (cottage cheese, paneer)

Lean dairy products – cottage cheese, greek yogurt

(4 oz.) Calories: 70-110, Fat: 0-5g, Protein: 13-23g, Carbohydrates: 4-11g, Glycemic Index: Low



shutterstock_91723856 (bok choy)

Green vegetables – Kale, spinach, bok choy

(1 cup) Calories: 20-45, Fat: 0-1g, Protein: 2-5g, Carbohydrates: 2-7g , Glycemic Index: Low


Assorted beans

Beans – Black beans, navy beans, chickpeas

(4 oz.) Calories: 160-170, Fat: 0g, Protein: 8g, Carbohydrates: 28-32g , Glycemic Index: Low



After switching to this diet of low carb meals of mostly low glycemic foods for a month, I’ve lost 5% body fat and haven’t felt happier with my body. The problem areas around my lower stomach and hips have almost disappeared. I’m hoping the trend continuous to my thighs and butt.

This diet, which Nuri refuses to name, for fear of it becoming a fad like several other low carb variations, may not work for everyone. I know several friends who are very ripped on low fat diets. There are several different body types that respond differently to different eating styles and finding the right combination of diet and exercise for the look you want isn’t the same for everyone. Find out what works for you.

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