Carbs or carbohydrates you must have heard about that you have to cut the carbs to lose weight.
Carbohydrates are the most villainised in the fitness world for years.
But why?
Have you ever thought about what Carbs are and why we need to cut them off from a diet.
Today I am going to debunk all the myths about carbs.
I am going to tell you about what carbs are.
Can we consume them or just cut them from a diet, is it safe or not?
I am going to give all the information needed about carbs.
What are carbohydrates?
carbohydrates are macronutrients that are body breaks down into glucose (blood sugar) for energy.
while your body can technically survive without eating them by converting fats into back up fuel,you absolutely need cards for optimal function.
Carbs for into three main categories:
a. Sugars: the simplest form
(eg. natural sugar in fruits and milk or refined sugars in candy and baked goods).
b. Starches: Complex carbs made of simple sugars linked together for example
(eg potatoes price pasta beans and bread)
c. Fiber : A complex carbs your body cannot digest which helps with the digestion blood sugar regulation and keeping you full
We need carbohydrates for brain fuel, energy production, muscle preservation, and nutrient delivery.
Our body needs at least 130 grams of carbohydrates daily just to meet basic metabolic needs, the key is choosing healthy, complex carbs (like oats, beans, fruits and vegetables) over simple carbs which are your sugary drinks and white bread.
Here are the points that why need carbs and how you lose weight even by eating carbs:
1. Weight loss is driven by calorie deficit, not carbs elimination:
To lose weight you need to consume less calories than your body burns.
It does not matter that those calories come from fats, proteins or carbohydrates.
Cutting your carbohydrates intake initially works, because it accidentally cuts out a person’s daily calorie intake.
2. Simple vs complex carbohydrates:
The real culprit is just in these two terms.
For the body, carbs are never bad. The bad is which carbs are you taking.
Simple carbohydrates (like sugary drinks and white pastries, breads) which digest quickly and spike hunger, these are the bad carbohydrates that one should avoid.
On the other hand, complex carbohydrates (like oats, brown rice vegetables, fruits and sweet potatoes) are packed with fiber, digest slowly and keep you full for hours. These are the carbs which are really good for our body.
3. Carbohydrates function in the body:
Our brain and muscles depend on glucose (broken down carbohydrates) to function properly.
Cutting them completely from diet can lead to brain fog, sluggishness which ultimately ruins your motivation to stay active.
4. Carbohydrates for workout energy:
Carbs act as fuel if you lift weights or do intense cardio.
It allows you to train harder, lift heavier and one more calories.
Moreover, eating enough carbohydrates prevent your body from breaking down muscle tissues for energy.
5. The initial weight loss:
When we completely cut carbs from my diet we saw massive weight loss in the initial phase.
It is because the carbohydrates stored in our body holds about 3 to 4 grams of water and when we cut the carbs our body burns through it glycogen stores and drops all that water.
That is not the fat loss that we see on the scale during the first week.
6. Sustainable weight loss plans:
The best diet is the one you can stick to for years, not weeks.
Completely banning foods creates a restriction Binge cycle.
Incorporating healthy carbs makes your diet enjoyable and sustainable.
These are the myths and facts about carbohydrates and weight loss. I hope I covered all the details about carbohydrates.
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