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The Truth About Carbs & Weight Loss

The Truth About Carbs & Weight Loss

These days, it seems like everyone has their own specific philosophy when it comes to carbs. Some fear them and encourage others to avoid them like the plague. Some put limits on carbs, telling you to only consume them until 3 in the afternoon or to limit carbs in the evening. With all this mixed information, is it possible to learn the truth about carbs?

When you are trying to get fit fast and shed body fat, it is crucial to eliminate any pre-conceived notions about carbs. Carbohydrates are, in reality, essential elements in every smart body builder’s diet. However, they must be consumed correctly in order to be beneficial to your fat loss plan.

The Different Types of Carbs

Before we discuss why carbs are an important part of your fat loss diet, you’ll need to be aware of the three specific types of carbohydrates.

  • Simple- Often found in foods like fruit, candy, and sports drinks, simple carbohydrates are comprised of short chains of sugars that are quickly broken down when they enter the body. Simple carbs provide short bursts of energy that do not last for very long.
  • Complex- Foods like bread, rice, oats, potatoes, and pasta contain long chains of sugars called complex carbs. The body takes longer to break down these types of carbs, so they provide you with energy for longer periods of time than simple carbs do.
  • Fibrous- Green and leafy vegetables, vegetable and fruits skins, and broccoli are often called ‘roughage.’ These items have fibrous carbs in them. These types of carbs help you feel full much longer than other carbs because the body takes them longer to digest.

 

Why Are We Afraid of Consuming Carbs?

When you eat carbohydrates, the body breaks them down into a substance called glucose. As glucose enters your blood, a hormone known as insulin is secreted from your pancreas. Many of us fear this process when eating simple carbs because the level of insulin in the body shoots up quickly and then drops just as fast. This causes the body to crave more and more carbohydrates which can lead to a vicious cycle of binge eating. For most os us, the words “binge eating” are the most deadly, so, in our minds we often say, “Carbs are bad. They lead to ruin. I’ll avoid them,” and we hardly give it another thought. But wait…before you banish carbs forever, keep reading.

One gram of carbohydrates contains four calories, making them a low calorie food that can easily fit into your diet. However, the trouble comes when large portions are combined with the insulin induced carb cravings. This combination can result in a seemingly never-ending cycle of eating more and more simple carbohydrates.

Because of these problems, many individuals consider carbs to be the enemy of any fat loss program. This couldn’t be further from the truth, however. When you remove carbs from your diet completely, your body suffers. Your body needs the insulin produced from eating carbohydrates to function. Without them, you may experience feelings of lethargy, headaches, and a general fuzzy feeling in your head.

So why do no-carb diets work for some? Actually, they don’t. Carbs hold water in the body. When they are eliminated from the diet, the weight lost is water weight which quickly returns once the dieter begins to consume carbs again. It is also pretty much impossible to maintain a no carb diet for very long, so it is not a real solution if you want to get in shape and stay in shape.

Carbs and You

Now that you understand the different types of carbs and why so many individuals are afraid of them, we need to discuss the impact of carbs on your fitness routine.

Carbs are essential to any fitness routine because they can:

  • Provide you with the strength and energy you need to power through the toughest workouts- When you are working out and trying to lose weight, you need all of the strength and energy you can get to perform at your best. Complex carbohydrates provide you with that needed zap of energy for intense physical workouts. These types of carbs also take longer to convert to gluocose in the body, which means your blood sugar and energy levels will stay more consistent throughout your workout.
  • Replenish the stored carbohydrates in your muscles after a workout- Your muscles can not work without contracting, and this requires the right fuel. This fuel is known as ATP, or adenosine triphosphate. This fuel is what allows you to run, toss a ball, or jump over an object. Once this energy source has been used, however, it becomes what is known as adenosine diphosphate, or ADP. ADP can turn into ATP easily, but this recycling process requires glucose. As we discussed previously, carbohydrates are broken down into glucose when they enter the body. Therefore, eating carbs after your workout routine can provide your body with the energy source it need to turn ADP into ATP and keep your muscles functioning well. You can manipulate this slightly though if you want to dig a little deeper into your fat store if your goal is weight loss by delaying your carb intake for 30 to 45 minutes after your workout.

 

Choosing The Right Carbs

While carbs are a necessary element in a good diet, many individuals become confused about what specific carbs to eat. And this is understandable. Eaten incorrectly, carbohydrates can reek havoc on a diet and produce negative fitness results.

The secret to keeping carbs in your diet involves which carbs you eat, when you eat them, and how much you consume.

  • Which- Avoid man-made or processed carbs like sugar cereal, potato chips, energy bars, and white bread, and candy. Instead rely on a good variety of natural complex carbs like brown rice, sweet potatoes, and whole grains. Fibrous carbs found in roughage can keep your digestive system running smoothly and have a negligible effect on blood sugars, so these are essential as well.
  • When- Fibrous carbs can be eaten at any time of the day, but the majority of your complex carbs should be reserved for right before and after your work outs and the first part of your day.
  • How Much- Take care to limit the portion sizes you consume when eating carbs. Make sure they are appropriate. Eating large portions can have a negative effect on the body because there is only so much room for glucose in your body’s muscles. When the muscles are unable to house any more glucose for the ATP, the remaining carbs are turned into fat and stored in fat cells. Remember: everything in moderation. ( Click Here to learn more about portion sizes here )

 

If you are trying to lose weight and get fit fast, don’t eliminate carbs from your diet. Carbohydrates are a much needed element that, when consumed correctly, can produce great fitness results by providing you with the energy you need to work out and lose weight quickly.

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The 6 Pack Diet

Comments

  1. Benito
    April 23, 2012
    9:16 pm

    Good article! Thanks Peter!

  2. rodrigo
    April 23, 2012
    10:45 pm

    Hi Peter! first of all thanks for the great work and dedication!! I would like to know if its ok to eat rice at night, at dinner. Thanks!

  3. peter
    April 23, 2012
    11:09 pm

    Nope, not really.

  4. Boran
    April 24, 2012
    7:09 am

    Great tutorial thx, whats the type of carb which is in coke or ice tea? can we drink em with dinner at least?

  5. TASan
    April 24, 2012
    9:56 am

    @Rodrigo
    Don’t be afraid to consume carbs at night. The notion that consuming carbs at night will lead to fat gain or inhibit fat loss is busted as broscience. The misconceptions leading to this are many, and it is easy to see why people think so, but it is not the case. it’s just not. And it has been backed up by science!

    So don’t be afraid to eat your brown rice at night! The stress you get from avoiding it may lead to a bigger problem than actually eating it. NO PROBLEM!

    Read more in this article that I found: http://www.simplyshredded.com/carbs-at-night-fat-loss-killer-or-imaginary-boogeyman.html

    Happy dieting :D

  6. Bobo
    April 25, 2012
    8:11 pm

    Got just right info.Time to hit the Gym.

  7. Anel
    June 25, 2012
    6:14 am

    Hi Peter

    stupid question but is this info of yours suitable for the ladies too?? I have gone back to gym after 3 years and a bad accident and at this stage I am losing cm’s MUCH faster than weight… How can I get a balance of the 2

  8. peter
    June 25, 2012
    9:39 pm

    Sure it is! And whne it comes to losing cm or weight, it does not really matter as weight can be many things like water, fat etc so don’t worry to much about just looking at your weight. If you feel your clothes is fitting better and you are getting fitter then just keep doing what you doing.

  9. Courtney
    August 21, 2012
    8:23 pm

    Hi! What is a good percentage of carbs to eat? Is 50/30/20 (carbs, pro., fat) good? Or is that too much carbs and not enough protein? I’m trying to get a 6 pack and have some belly fat over my abs.

  10. peter
    August 23, 2012
    11:39 am

    That depends on your goal and wokrout program. Check out http://www.the6packdiet.com for more detailed diet info.

  11. Ismari
    September 13, 2012
    9:19 am

    Hi, I sit with a confusing situation, actually I’m frustrated and don’t know who to trust anymore. I got back in the swing of things with weight training after 5 months of not doing anything, before this I trained hard for a year and not missing a day. After I quit smoking in November 2011, my weight became a huge problem. No carb dieting and then binging to put all back on. My ideal weight for competing is about 55kgs for my length 172 competing in bikini comp. After being back this week, tying to pick up where I left off it feels as if my thighs are “fatter” than it was when I was only doing some 5km treadmill running a day. Is it possible for the muscles to be swollen because this is very discouraging?
    Any advise? My eating plan: Beakfast – 1/2 cup roled oats + Fruit (Naartjie) and a little milk with the oats (I cook the oats). A snack will be a fuit and yogurt (Fat free yogurt and maybe a banana or a naartjie or apple). Lunch I’ll have 2 slices of whole weed seeded loaf from sasko and beef silverside slice with lettuce. Then another yogurt as a snack, Whey Isolate before I do training and straight afterwards. Dinner will be chicken fillet of fish with vegies and a slice of 100% rye bread.

  12. peter
    September 14, 2012
    8:39 pm

    Hi Ismari, Stick with the weight training and combine it with some cardio, you will get there. Maybe even try the 6WeekSixPack Challenge. As far as your diet, many things can be done to imptove such as adding some protein to your breakfast and you eat WAY to much bread in general, cut the bread and replace it with some seet potato for a few weeks as it is a better complex carb. If you need more diet info check out http://www.the6packdiet.com

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