The topic of nutrition is a funny thing. It seems like everything changes on a day to day basis. One day it’s fine to eat 3 meals a day, the next day you must be eating 6 meals a day to maximize fat loss. One day the media reports that fat causes heart disease, the next day they report fat isn’t so bad after all.
One of the main debates floating around today is whether to eat carbohydrates or not. There have been plenty of studies showing that a low-carb diet leads to fat loss, so that’s what the masses should be doing right?
Well, like anything it depends. What many do not realize is that in those studies, since the subjects don’t eat a lot of carbohydrates, they tend to increase their protein and fat intake.
Those two things alone can help with fat loss. Protein helps build lean muscle mass, essentially increasing the number of calories you burn at a given time. Fat is satisfying and helps you feel fuller so you don’t feel the need to constantly snack.
It’s safe to say that most people don’t get enough of those two macronutrients. And that is where the issue lies.
Many are quick to blame carbohydrates for the increases in body fat we are seeing in this country. But it’s not that easy.
Last year I was speaking with a friend of mine who happens to be a strength coach. While we were talking he told me something very interesting.
He said, “Carbs aren’t the issue. It’s that most people tend to over-consume them. They will have a bagel for breakfast, a sandwich for lunch, and pasta for dinner.”
He was absolutely right. Carbohydrates are not bad in and of themselves. Most people just choose poor carbohydrate sources and overeat them.
What do people usually order when they eat at a fast food restaurant? Burger, fries, and a soda. Are there massive quantities of carbohydrates in a meal like this? Of course there are!
But aren’t there massive amounts of calories in a meal like this as well? And yet we say it’s the carbohydrates that are making people fat.
The truth is you can overeat anything and gain weight, not just carbs. The reason many tend to overeat carbs is that they can contain a lot of sugar and are very convenient.
Sugar produces a massive pleasure response in the brain, making you crave more. Foods loaded with sugar also do not tell your body when you are full, as with real food. That is why it’s easier to eat an entire bag of cookies, but hard to eat a plate of vegetables.
It also doesn’t take a lot of prep time to eat a bagel for breakfast or grab fast food for lunch. It’s convenient. This makes it a very easy choice.
My point of all this is to say that carbs are not the enemy. We need carbohydrates to function. They are a primary source of energy for the body and also prevent your body from breaking down muscle to use for energy. Both of these things are very important for body composition.
When you lift weights or perform interval training, your body needs carbohydrates. If not you could be losing valuable muscle mass, which will lower the amount of calories you’ll be burning each day.
I’m not saying that a low-carb diet is useless. I think it could be very powerful in helping some people. It’s just people have made carbs out to be this evil nutrient, which it isn’t.
There is a difference in the carbohydrates you choose though. Quality carbs like sweet potatoes, fruits, quinoa, and vegetables are great sources.
Those foods are also different from things like pop-tarts, candy, and orange juice. These things tend to be loaded with sugar and other ingredients you can’t pronounce.
While it isn’t bad to have something like this every now and then, you should look to consume quality carbs the majority of the time. Remember, all carbohydrates aren’t bad. It all comes down to how you choose to eat.
If over-eat carbohydrates and are very sedentary, then don’t expect to be lean. It just won’t happen. But this applies to all nutrients. If you over-eat on protein or fat, expect the same result.
If you are looking to get lean, switch some of those carbs (breads and pastas) to protein and fat, while swapping the other processed carbs for quality carbs like quinoa, fruits, and veggies. Add in some resistance training and you’ll be rocking in no time!
Photo Credit: http://positiveoutlookpt.com/2013/03/14/basic-nutritioncarbohydrates/
