Want to lose weight? Instead of low-fat diet consider low carb diet. According to new research out of Tulane University, published in the Annals of Internal Medicine journal, people who followed a low carb diet lost 8 more pounds than people who followed a low-fat diet!
Carbohydrates can lead to weight gain if not consumed in moderation, therefore, consuming a low carb diet makes more sense whatsoever. The main reason for increasing fat in the human body is indeed carbohydrates. A high consumption of sugary foods such as pastries and doughnuts increase the blood sugar levels and glycogen levels leading to fat accumulation. In this article we aim to help you achieve your summer body goals with these 5 simple tips:
1. Eat 1-1.5 grams of Carbs per Pound of Bodyweight Daily
If your training is intense, carbs should comprise 30%-40% of your daily caloric intake. Cutting on carbohydrates—especially slow digesting sources or complex carbohydrates such as brown rice, grains, oatmeal, veggies and sweet potatoes—can actually cause you to lose muscle. Carbohydrates are used for creating muscle glycogen which in simple terms is fuel for training; assume muscle glycogen as petrol for your body, and when the glycogen stores are depleted the body turns to its own lean tissue for fuel resulting in muscle loss. Consume at least 1-1.5 grams of carbohydrates per pound of bodyweight; for a 125-pound woman, that’s 125-187 grams. Manipulate carb intake as you advance.
2. Prefer Complex Carbs
Always prefer complex carbs over simple carbs as simple carbs digest much quicker thus increasing the insulin levels and blood sugar levels which in term results in fat accumulation in the body, complex carbs prevents catabolism (breaking down of muscles) and keeps blood sugar under control which in term fights fatigue. It has been proved that athletes who consume complex carbs have more energy and strength during workouts and burn more fat as they train and the rest of the day. Complex carbs include grains, whole wheat bread, oatmeal, whole wheat pasta etc.
3. Start Your Day with Slow Carbs for Breakfast
Breakfast is the most important meal of the day, as the body is in a fasted state and the muscle glycogen stores and blood sugar levels are low it’s important to provide the body with the perfect combination of macro and micro-nutrients to prevent muscle breakdown. A balanced combination of carbs and protein with unsaturated fats is an ideal option. Eating the right low glycemic carbs ensure that the body remains fueled for longer periods. Research also shows that by consuming complex carbohydrates along with your protein first thing in the morning prevent fat storage.
4. Complex Carbs Pre Workout
Complex carbohydrates are perfect 30-40 minutes prior to training as they don’t increase the blood sugar levels rapidly preventing you from feeling sluggish during your session and as they digest slowly the body is more comfortable during the training session. It is essential to consume carbs prior to training to keep muscle glycogen at its maximum for strength gains. For maximizing strength consume protein and carbs in ratio 1:1.
5. Simple Carbs or high glycemic carbs for post workout
Post-training body is severely depleted of muscle glycogen and it is essential to replenish the lost energy to avoid muscle breakdown. Simple carbs are most suited for post workout as they spike the insulin must faster than complex carbohydrates and they digest faster making them the best option. Examples of simple carbs are rice cakes, potatoes, cereal, and white bread.
Tip: To burn more fat consume branched chain amino acids after weightlifting session and focus on cardio while sipping the bcaa’s and consume the carbs after cardio. Doing cardio post weight lifting burns fat faster as muscle glycogen is depleted and branched chain amino acids keep the body in an anabolic state.