"No Carbs Before Marbs" - Low Carb Diets
Low carb diets over the past few years have taken off due to people seeing good results from them. Because of this carbs are seen as the evil energy source. But are they really bad?
No is the simple answer, carbs are an essential part of any diet and our main source of energy for exercise and getting the best out of your workouts.
Due to a lot of people over consuming on carbs, when we restrict their consumption and switch in other sources such as protein we increase satiety and daily calorie intake drops. Once we see a drop in calories we then put ourselves more than likely into a energy deficit seeing a drop in weight.
The real issue when it comes to carbs is the way a lot of people consume them. A lot of you will base your meals around carbs (pasta, rice, bread, root veg, etc) resulting in a imbalance of macro nutrients. These items will not aid satiety and are far easier to eat more of. A better alternative should be to base your meals around protein with a high fibre salad or vegetable bowl and rice, for example.
The sugary snack variety as well can be extremely dangerous within a fat loss phrase. These are in no way bad but like anything over consuming them will lead to energy surplus's due to them being extremely calorific. These products (cereals, chocolate, cereal bars, sweets, fruity breads, juices etc) due to them containing high levels of sugar aren't going to keep you feeling full for very long. They will spike blood sugar levels leading to a dive a few hours later. The result of that dive will see you reaching for more food, more than likely being sugary based.
If you currently have a high carb diet I would suggest switching some of these carbs out and replacing them with lean sources of protein. This should be the first energy source that hits your plate at any meal. Create your meals around protein!
You will see results from this if your overall calorie consumption over a period of time has been controlled.
Do not demonize any carb source but like anything do not over consume on them to create a energy surplus. Ensure you take on a equal amount of protein, fat and carbs.
Do not believe the stories on people losing 1 stone in a short period of time due to cutting out carbs. This is more than likely going to be a drop in water and glycogen within your muscles which is perfectly natural and manipulation of weight.
Understand the portion size of your carbs, ideally we'd like to see you measuring them out but as a whole 1 fist sized portion would be near enough for many.
For any help with regards to this please do not hesitate to ask.
Tom
https://www.facebook.com/tmbfitness/
https://www.tmbfitness.co.uk/
https://www.instagram.com/_tmbfitness/
Good article
I honestly believe those diets low carb diets are unhealthy and dangerous for the reasons I specified in this piece (excessive protein consumption produce toxic nitrogen products and excessive fat consumption is toxic for your liver). The right way to go is to drop refined sugars from your diet altogether but to actually derive most of your energy from complex carbohydrates (whole grain starches). I have had high cholesterol even with reasonably healthy diet until I reduced my fat intake by two thirds. Now its normal. With low carb diet I would either have very high cholesterol or would have to have extreme protein intake, which I don't want to. Only peoples that actually traditionally practiced low carb diets (Inuit population) has special genetic mutation that allow them to metabolize excessive fat. Sorry if this isn't a something you want to hear but I've done some extensive research and experimentation with my own diet so I am not saying it just like that.
I was explaining the moderation of carbs and realistic option to modify your nutrition. I completely agree with your comments. Just suggesting that demonizing your dietary habits is not the answer.
Appreciate your input as it confirms the actionable response to our own eating habits. It's all about calorie deficit if you want healthy weight loss.