Eating more carbs to lose fat

Research shows that athletes who consume slow carbs have more energy during workouts, and burn more fat as they train and the rest of the day. Choose complex carbs such as brown rice, fibrous vegetables like broccoli, fruit, oatmeal, sweet potatoes and whole grains. Breakfast is a good time to refuel your body with slow-burning carbs. Following an overnight fast, blood-sugar and muscle-glycogen levels are low, and your body must replenish them.

Research also shows that by consuming carbs along with your protein first thing in the morning, your body is less likely to stimulate fat storage. In a study at Virginia Commonwealth University Richmond , researchers compared the diets of 94 obese, physically inactive women. Subjects were divided into two diet groups, both of which were low in fat and total calories but differed in carbohydrate distribution. A group of 46 women followed a very strict low-carb diet , consuming 1, calories a day comprised of 17 grams of carbs, 51 grams of protein and 78 grams of fat.

The smallest meal was breakfast at calories and included only 7 grams of carbs. Aim to get grams of slow-digesting carbs at your first meal of the day. Your pre-workout meal should supply slow carbs from sources such as brown rice, fruits, vegetables, and whole-grain breads, cereals and pastas. Complex carbs take longer to convert to glucose, which will keep blood sugar levels in check and prevent you from crashing in the middle of your workout.

During strength training workouts, take in grams of slow carbs along with 20 grams of protein from a protein shake. The carbs you ingest immediately after a hard training session should be of the fast-digesting variety. A number of studies have found that a postworkout meal containing fast carbs and protein dramatically increases muscle-protein synthesis, the process that results in muscle recovery and growth.

These carbs will bolster insulin levels and help drive much-needed amino acids into your muscles so they can start to recover and grow while fending off cortisol, a muscle-wasting hormone. Go with grams of fast-digesting carbs such as a baked potato, dextrose, a plain bagel with jelly, Vitargo or white bread along with 40 grams of protein from a protein shake. Research also shows that fat-burning can be enhanced if you take amino acids before cardio exercise.

Swap the carbs for a half scoop to a full scoop of whey protein before your cardio session to push fat-burning into high gear. As with weight training, downing some fast carbs along with your protein after cardio exercise will replenish depleted glycogen stores, boost insulin and help force more repair-boosting nutrients into your damaged muscles.

Consume grams of fast-digesting carbs post-cardio. Bumping up your carb intake every so often helps maintain leptin levels and triggers a release of thyroid hormones, both of which tend to plummet when carbs are low for an extended period. By consuming more carbs on your cheat day, you ramp up these hormones and keep your body in fat-burning mode. Carbs have gotten a bad rap over the past couple decades.

But do they ever tell you how?

Not usually. They just leave it at that. Most people nowadays are all talking about the Keto Diet. A high fat, low carb, moderate protein diet. How Carbs and Sugars Work. Your body loves carbs. You eat a carbohydrate, that carbohydrate gets digested and released into the blood as glucose, the pancreas takes action and releases the hormone that also gets a bad rap, insulin. Insulin is vital for survival.

Glucose is actually toxic if left in the bloodstream. Therefore the body removes it by using insulin and sends it to the brain and muscles for energy. Insulin is also anti-catabolic, or anabolic. So when you eat carbohydrates and spike your insulin this places your body in a state that prevents muscle breakdown and enhances protein synthesis. Any glucose that is not oxidized and used for immediate energy is stored in the muscles and liver as glycogen. Glycogen can break down into glucose for later use. Only once the liver and muscle can no longer store glycogen, and only then, will the remaining calories from the carbs be stored in the body as fat.

This goes for eating too many calories from protein and fat as well. Protein can just as easily be stored as fat as a carbohydrate can. Regardless of the carb source, grains which break directly down in glucose, fruit which breaks down into fructose, dairy which breaks down into galactose, sucrose a. The sugar from a piece of fruit has the same effect on our body as the sugar from a piece of candy. The same chemical processes take place. So long as it fits within the guidelines of your calorie restricted diet. So, please eat clean ish. When taking on a low carb diet, your body will do anything and everything necessary to fuel the brain with glucose.

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Gluconeogenesis is a function where your liver will begin to break down non-sugary molecules, such as amino acids from protein, into glucose for the brain. Well, 90g of that protein will be broken down into glucose for the brain. Leaving you with 30g of protein to be broken down into amino acids to repair muscle tissue after a workout. This will make it nearly impossible to make any muscle gains. You have to remember, the Keto Diet was designed for individuals who suffer from epilepsy, like me.

Not for someone looking to get shredded or big. You may see the scale go down at the beginning of a low carb diet for the simple fact that water molecules have hardly any glucose or glycogen molecules to bind to.

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Therefore you will lose water weight and look less puffy. If you are burning calories a day and eat calories worth of iceberg lettuce every day, you will not lose weight and slowly gain weight. You can be eating 0 carbohydrates a day and still gain weight if you are eating too many calories from protein or fat.

Too much protein or fat can make you just as fat as too many carbs.

Because calories reign king! A calorie is a measurement of how much energy a particular food will supply you with. Eating more energy than what your body expends will result in your body storing the extra energy for later use. And how does your body store energy? As fat. Eating less energy than what your body expends will result in your body burning that stored energy a.

1. Eat the right carbs

For example, say your body burns calories a day. There are exactly 4 calories in 1 gram of Carbohydrate. Yes, you can eat g of carbs a day and lose weight. So long as your body burns more than calories a day. Hell, you could eat g of carbs a day and lose weight. Once again, as long as your body burns more than 3, calories a day. Eating nothing but carbs every day is highly not recommended as your body needs proteins for tissue repair and fats for hormone regulation.

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