Carbohydrates have been given a bad name in the world of dieting. With so many fad diets suggesting that the best way to lose weight is to have no carbs at all it is not a surprise to me anymore when I hear a friend saying I am going to STOP all carbs and so I can lose weight. Well, my usual response is “Tell me how that works out for you”! Typically, they come back in a few weeks and all have the same response….I hated it, I was so hungry, or I felt brain dead most of the time. Carbohydrates are directly linked to higher brain function. While some carbs are bad for you the truth is that the RIGHT carbohydrates in moderation are essential for weight loss. There are three basic rules to follow that will enable you to still lose weight and eat carbs at the same time.
Choose Slow Digesting Carbs
- These carbs include brown rice, fruit, oatmeal, sweet potatoes, fibrous vegetables and whole grains.
Fuel your HIIT and Bodyweight Training with Carboyhydrates
- Choosing a complex carb such as whole grain bread with peanut butter or oatmeal before a workout can keep you from crashing and keep insulin levels low so that it won’t interfere with fat burning during your workout. Aim to eat 25-30 grams of slow digesting carbs along with approximately 20 grams of protein pre-workout.
Taper Your Carbs During the Day
- Later in the day research shows that your insulin sensitivity is reduced, so it takes more insulin to get carbs to your muscle cells. This means that you are more likely to store fat later on during the day. Cutting back on carbs in the evening means you will be less likely to add on the pounds due to carb consumption.