Displayed as a button-busting devil, carbs have always been blamed for uncontrolled weight gain. So, some people have cut out carbs completely in an effort to skip a few. Trouble? Carbohydrates, especially healthy complex carbs are an essential part of a balanced diet. As one of your body’s macronutrients, carbs are also important for energy, brain function and, yes, weight loss. The problem is: people are miserable only when they start giving up carbs (due to lack of energy), but they are also more likely to gain weight.
Sure, giving up carbs can help you lose pounds in the short term. But overall, it’s not a healthy or sustainable way to lose weight and keep going. To find out why some people really are, we spoke with dietitian Jim White, RD, ACSM, and the owner of Jim White Fitness and Nutrition Studio. Benefits Weight when they give carbohydrates.
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You are losing fiber.
Fiber is an important nutrient that helps your digestive power, make you feel fuller longer, and can ultimately help you lose weight. The Institute of Medicine recommends that women get about 25 grams of fiber per day while men need 38 grams. Whole grain foods, such as whole wheat bread, oatmeal and brown rice, are high in fiber, so cutting down on carbs means losing these precious nutrients.
A study published in Annals of internal medicine It was found that people who added 300 grams of fiber a day and did not make any other changes in diet or lifestyle lost the same amount of weight as those who cut calories. Fiber also contains important B vitamins and can help lower cholesterol – all important reasons why you shouldn’t eliminate carbs from your diet.
2
You do not have the energy to work hard.
Did you know that healthy eating plays a bigger role in weight loss than exercise? According to one Frontiers in Physiology Exercise, exercise will burn between 10 and 30 percent of your total caloric intake. Meanwhile, food accounts for 100 percent of our total energy consumption; So, having power over your diet is more effective than your health rule. That being said, exercise is important for cardiovascular health, longevity, and can help accelerate your weight loss efforts. The problem when you skip carbs is that you don’t have the power to hit the gym. Because carbs are your body’s preferred source of energy when it goes, so do your energy levels.
White says people who skip carbs or have a serious carb experience are less likely to restrict energy. “Sometimes you even skip workouts or you don’t give enough intensity to see a good result,” he says. If you can’t communicate enough terra to make it to the gym and sleep instead of working out, it will affect your waistline.
3
You eat a lot of protein.
Getting enough protein in your diet can help you lose weight, and it’s an important macronutrient that will help you build lean, lean muscle mass and keep you full. But when people cut carbs, it leaves only two macronutrients: protein and fat. And as good as protein is for you, it’s not free for all.
“People think, ‘I can eat as much protein as I want.’ [But] Protein still contains calories. In fact, one gram [of protein] There are four calories, so I see what people do is they reduce their carbs and then they increase their fat and protein intake. “This means that people consume more calories than they want. To lose weight, men should take the pill. For 56 grams a day, while women need about 46 grams.
4
You eat too much fat.
Making it too high on protein, some people can eat too much fat when giving up carbs. Sure, healthy fats like omega-3s are anti-inflammatory and help you feel satiated, but a lot of good things are possible.
“Fat has twice as many calories as carbs,” says White. [people] They can gain weight in the sense that they overeat on other macronutrients, which makes them gain weight. They consume more calories. “While healthy fats aren’t something you should be afraid of, you should try not to go beyond the recommended 60 grams per day.
5
You get low blood sugar.
When your body goes without carbs for too long, it can begin to affect your blood sugar levels. When you eat with carbohydrates, your body breaks down digestible carbs for energy. This raises your blood sugar levels and your pancreas produces insulin, a hormone that helps your cells use their blood sugar for rejuvenation.
Even when your blood sugar is low, you feel extra hungry and want high-sugar junk foods, so your body can replenish its energy source. Combine a complex carbohydrate protein and a little healthy fat (ideas: Ezekiel bread with peanut butter) to keep your blood sugar stable, and you’ll be sure to stick to a healthy snack instead of an all-out binge.
6
You get “Hungry”.
Your body feeds carbs first for the first time. They are so important for energy, in fact, that 90 percent of your brain’s fuel comes from carbs, says White. So when you cut it, it affects your mood. Some people experience sadness and they like that they always fall asleep. Others may become very hungry and angry (“hungry,”) which will tell them to lose food confidence and eat everything in sight. In general, eating a diet rich in whole grains, along with lean protein and healthy fats, stabilizes your mood and satisfies your appetite.
7
It is not sustainable.
The biggest problem with cutting carbs completely for weight loss is that they are not sustainable in the long run. White says people can lose weight on a no-carb diet, but that is usually temporary.
White explains, “Each gram of carb contains about one gram of water, so when we start giving carbs from the diet, we will be able to lose water weight.” White explains. The problem is, people believe that they are not really losing body fat when they are not. Once people start eating carbs again, White says, they regain full weight. Plus, removing this important macronutrient group makes people who are giving up carbs feel more miserable, with energy obesity and a lack of energy. There is no way to live it.
So, how can carbs fit into an effective diet?
Avoiding carbs for weight loss can be as effective as people start eating the wrong types of carbs. Foods like pure carbohydrates (white bread, white rice, white pasta, sugar, etc.) spike your blood sugar more than healthy complex carbs from whole grains and fruits. White says sticking to those servings of healthy complex carbohydrates is key; Depending on your activity level, it suggests that your diet should range from 40 percent to 65 percent carbohydrates.
“I always recommend sticking around for a cup of cooked starch for serving men and for women serving half a cup of starch,” he says. If you don’t feel like you’ve eaten a lot of carbs for breakfast and lunch, then it’s best to skip them for dinner. But for overall weight loss (and maintaining your mood!), You’re better off including carbs as part of a healthy diet.
Read more: 24 Best Healthy Carbs To Eat To Lose Weight
