Carbohydrates have always been blamed for weight gain or failed weight loss attempts. It’s just that they are nowhere near to blame for all diet failures, in fact they have many benefits when the right types are eaten.
Here are five common myths about carbs and weight loss.
Bread, pasta and potatoes are the only carbohydrates
Carbohydrates are one of the three macronutrients that your body needs in large amounts every day to function at peak capacity. They break down into glucose, which your body uses as its primary source of energy.
There are two types of carbohydrates – simple and complex. Simple carbohydrates are found in fruits, vegetables, grains and baked goods, while complex carbohydrates are found in wholemeal bread, pasta, starchy vegetables and potatoes.
Simple carbohydrates are easier to digest, and complex carbohydrates have more complex chains of sugar molecules that take longer to digest. Complex carbohydrates are ideal to consume when trying to lose weight, because they are digested in a longer time, so the feeling of satiety is longer.
Carbohydrates should be avoided before workouts
Carbohydrates can significantly affect your performance during training sessions. They can give you energy when you consume them at least two hours before training. You should include about 25 to 40 grams of oats in your diet to keep you full during workouts and give you energy for a longer period of time.
Carbohydrates are unhealthy
Whole grains are beneficial to the diet because they provide some of the nutrients the body needs. They contain a large amount of fiber, which helps with digestion and keeps your energy up for longer.
Probiotics in your gut consume fiber and turn it into butyric acid, from which your colon cells get 70% of their energy. Eating wholemeal bread helps your digestive system work, thanks to beneficial bacteria for the gut. Other carbs shouldn’t be labeled as unhealthy either – they cause a different reaction in your body and can be eaten in moderation without a problem.
Low-carb diets help with weight loss
Diets like keto became popular due to the fact that they would burn body fat instead of carbohydrates. The low-carb diet had minimal impact on weight loss compared to a high-carb diet. Using the keto version may have other effects, such as lowering insulin levels, but there is insufficient research to support the calorie-burning effectiveness claims. What actually happens is that all carbohydrates tend to retain water in the body. If you’ve ever tried a low-carb diet and seen the numbers on the scale drop, this could indicate you’re losing excess water instead of fat.
Carbs make you gain weight
This could not be more false. Carbohydrates can help you lose weight or maintain a healthy weight. The fiber content of carbohydrates keeps you full and full of energy so you can exercise and complete your other daily activities. Excessive consumption of any food can lead to weight gain, so even if you ate salmon and avocado in large quantities, the result would be an increased number of kilograms.
If you eliminate carbohydrates from your diet, you will need to increase your intake of other food groups, such as protein and fat. Protein does a great job of keeping you full, but fat can quickly add calories, even in small amounts.
A balanced diet is the best option to lose weight and not exclude any important food group. Weight loss depends on a lot more factors than just how many carbs you eat. By choosing the right types of carbohydrates each day, you can reach your weight loss goals without cutting out an entire food group.
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2023-10-25 15:04:33
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