Can I Eat Carbs And Lose Weight

Can I Eat Carbs And Lose Weight – Carbohydrates are not the same as fat loss In fact, it’s often said that a low-carb diet (or cutting out carbs altogether) is the best way to lose weight.

I recently spoke with Mike Coskinimi, co-owner of Motions Fitness in Minnesota, who is a big proponent of the low-carb/no-carb diet. He points out that clients who cut carbs from their diet are the ones who successfully lose weight and keep it off. And there’s plenty of research to back up his theory

Can I Eat Carbs And Lose Weight

Can I Eat Carbs And Lose Weight

However, there is much research that points to the importance of certain carbohydrates for health and weight loss. There are diets that include eating carbs!

High Protein, Low Carb Breakfasts To Help You Lose Weight

Before we blacklist carbs, let’s find out what carbs are and why they’re important (or not) to helping you achieve your weight loss goals.

Carbohydrates are better known by their common names: sugar, starch, and fiber. Carbohydrates are the body and brain’s preferred (most efficient) energy source The body breaks down carbohydrates into glucose for energy Unused glucose is converted to glycogen, which is stored in the liver and muscles. If the liver and muscles are at full glycogen capacity, glucose is converted to fat.

Carbohydrates are considered a macronutrient (along with protein and fat). This means that the body needs more carbohydrates to function optimally The Dietary Guidelines for Americans recommend that 45 to 65 percent of your daily calories come from carbohydrates. The Academy of Nutrition and Dietetics recommends increasing this number depending on the type of physical activity

The body can technically survive without carbohydrates, relying solely on protein and fat. However, doing so may limit your ability to maintain muscle mass

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I talk a lot about glycogen in my nutrition posts because muscle glycogen is depleted during exercise. The more intense or longer the exercise, the faster glycogen is used Carbohydrates are the most efficient source of muscle glycogen replenishment to prevent catabolism (breakdown of muscle tissue).

Simple carbohydrates are sugars (glucose, sucrose, maltose, lactose, sucrose). These carbohydrates are easily absorbed and provide quick energy to the body They quickly raise blood sugar, which can be bad or good depending on the situation

For example, simple carbohydrates such as unsweetened fruit juice (especially cherry or pineapple juice) are great for recovery after exercise because they give you energy within minutes. However, if you have diabetes, the last thing you need is a food that spikes your insulin levels.

Can I Eat Carbs And Lose Weight

Simple carbohydrates can be found in healthy foods such as fruit and sweets, fruit juice and milk. However, you can find simple carbohydrates in refined and processed foods such as soda, candy, cakes, and artificial sweeteners.

How Many Carbs Should I Eat Per Day?

This is where simple carbs get a little simpler These carbs are made from naturally occurring sugars and are loaded with fiber, vitamins, and minerals, so you can eat all the fruits (and veggies) your heart desires. They keep you regular, keep your gut healthy, reduce your risk of heart disease, diabetes, obesity, and help prevent some cancers.

However, refined and processed foods such as table sugar, cookies, cakes, and soda provide your body with very few nutrients. You’re basically eating empty calories, which keeps you from feeling full and ultimately leads to weight gain (not weight loss, as many of us would like).

These carbohydrates have a high glycemic index because they quickly raise blood sugar and insulin levels. This puts people at increased risk of conditions such as type 2 diabetes and heart disease (Side note: High-glycemic carbohydrates provide quick energy to muscles after exercise.)

Unlike simple carbohydrates, the body absorbs complex carbohydrates more slowly, making you feel fuller faster and longer. Complex carbohydrates are carbohydrates that have a low glycemic index because they regularly release glucose into the bloodstream. This means that blood sugar levels will not rise as quickly

Carbs That Can Help You Lose Weight

Eating a meal rich in complex carbohydrates two hours after exercise helps the body repair muscles after intense exercise.

Healthy complex carbohydrates are starchy foods such as beans, lentils, peas, whole grains, and potatoes. However, refined and processed foods can contain complex carbohydrates These are foods like white bread and rice These complex carbohydrates lose all their nutritional value during processing

A low carb diet, as the name suggests, is a diet with very little (no) carbohydrates. You may be familiar with the Atkins Diet, the Ketogenic Diet, or the Paleo Diet. These are low carb diets They emphasize eating healthy proteins and fats instead of carbohydrates

Can I Eat Carbs And Lose Weight

A healthy, low-carb diet includes vegetables, meat, fish, eggs, and fruit (yes, fruit is a carb, but it’s essential for your body to function optimally) along with sugary, starchy, and processed foods. . Bread, pasta, potatoes, junk food etc

How To Eat Carbs For More Muscle And Less Fat

It’s no surprise that a low-carb diet can help you lose weight To lose weight, you need to create a specific calorie restriction Sometimes a low carb diet does just that By limiting carbohydrates like bread, pasta, soda, and candy, you eat fewer calories. Fewer calories means weight loss, plain and simple

A low-carb diet puts your body in a metabolic state called ketosis In ketosis, your body starts burning fat for energy due to the lack of carbohydrates So the fat gets destroyed

Long-term low-carb diets are associated with reduced appetite, blood sugar levels, reduced belly fat, and improved cholesterol levels.

Now it’s clear that not all carbs are bad Fruits and vegetables are carbohydrates, but they are essential for optimal body function They provide you with phytonutrients to prevent chronic disease, antioxidants to keep cells young and healthy, and fiber to keep you hydrated and full.

What Is Carb Backloading: Eating Carbs At Night To Lose Weight

Watch this video from bestselling author and nutritionist Esther Bloom on why a diet without fruits and vegetables is a bad idea.

Other complex carbohydrates, such as whole grains and lemons, can help with weight loss Because these carbohydrates are digested slowly, they make you feel full faster If you are not hungry, you will not eat more

Complex carbohydrates such as whole grains, lemons, and potatoes contain resistant starch. These are starches that the body cannot break down Resistant starch is similar to fiber because it feeds the good bacteria in your gut and aids digestion. (Watch this video with naturopathic doctor Samon Rezai, Why Are Your Gut Bacteria Important?) These carb-rich foods can help with weight loss, blood sugar, and insulin sensitivity.

Can I Eat Carbs And Lose Weight

A good rule of thumb for most people looking to lose body fat is to avoid (at least 90%) unhealthy sources of carbohydrates. This includes:

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A liberal carb intake is 200+ carbs per day I highly recommend it if you want to be more active, slim or gain weight What I recommend eating:

A moderate carb intake is no more than 150 carbs per day If you exercise and want to lose some weight, this is a great goal for you I recommend eating the same carb sources as liberal carb eaters, but in smaller amounts Portion size and conscious eating are the keys to weight loss success

Minimum carb intake is 100 grams of carbs or less. If you want to stick with your weight loss plan, this is a great place to start You’ll want to eat lean protein, vegetables, healthy fats (olive oil, avocados) and very little fruit.

To put things in perspective, 12 ounces of Coca-Cola has about 40 grams of carbs If your goal is 100g of carbs per day or less, one can of soda is about half of your daily carb intake.

How Many Carbs Should I Eat A Day For Weight Loss?

There’s no doubt that a low-carb diet will help you lose weight as long as you cut down on calorie intake. However, you don’t need to avoid an entire food group to achieve your weight loss goals Eating more complex carbohydrates like fruits, vegetables, nuts, and citrus fruits and cutting out unhealthy, refined, or processed carbohydrates can help you lose weight.

A good starting point for most people is to aim for 1 gram of carbohydrate per pound of body weight Adjust up and down based on your weight loss progress, but keep your protein and fat intake in mind. Fat is a satisfying macronutrient that both keeps you full and keeps your blood sugar stable. However, according to the American Heart Association, eating a diet high in saturated fat can increase LDL cholesterol, which increases the risk of heart attack and stroke.

Additionally, I want to emphasize that while you can exercise by cutting carbs, carbs are important for muscle maintenance and fitness in endurance athletes and weightlifters. Carbohydrates from A

Can I Eat Carbs And Lose Weight

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