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Carbs—friend or foe?
Carbohydrates, or carbs, are one of the three macronutrients that your body needs to function properly.
They are the body's primary source of energy.
Carbs can be found in a variety of foods, including fruits, vegetables, grains, and dairy products.
They are often categorized into three types: sugars, starches, and fibers.
A lot of the controversy around carbs centers on the hormone insulin.
Some believe that insulin causes fat gain, but that's not the case.
Evidence has shown that insulin response doesn't directly affect fat storage.
For instance, a study done on obese women found that both high-carb and low-carb diets resulted in similar fat loss, regardless of insulin sensitivity.
What’s crucial is understanding how your body responds to carbs so you can tailor your diet to fit your needs.
Not all carbs are created equal.
They come in various forms based on the number of sugar molecules they contain.
Here's how you can break them down:
Sugars: These are simple carbs, also known as simple sugars. They are found in foods such as fruits, vegetables, milk, and milk products. Common sugars include glucose, fructose, and lactose.
Starches: These are complex carbohydrates that are made up of many sugar molecules. They are found in foods like bread, rice, pasta, and some vegetables (e.g., potatoes and corn).
Fibers: These are also complex carbs but unlike starches, fibers cannot be broken down into sugar molecules. Instead, they pass through the body undigested, helping to regulate the body's use of sugars and keeping hunger and blood sugar in check.
Carbohydrates are essential for providing energy.
When you eat carbs, your body breaks them down into glucose (blood sugar), which is used for energy by your cells, tissues, and organs.
Any extra glucose is stored in your liver and muscles for later use.
Not all carbs are created equal.
It's essential to focus on quality rather than quantity.
These are unprocessed or minimally processed carbohydrates that contain the fiber found naturally in the food.
Examples include:
These are processed and refined carbs that have been stripped of most of their fiber.
Examples include:
Low-carb or ketogenic diets claim you can lose weight faster by cutting carbs. This might be true initially due to water weight loss from reduced glycogen stores. However, long-term studies show that high-carb and low-fat diets can be just as effective in weight loss as low-carb diets.
The key is finding what works for you.
Restricting carbs can be an easy way to cut calories, but remember that fruits, vegetables, and complex carbs provide essential micronutrients and fiber.
The amount of carbohydrate you need can vary based on factors such as age, gender, activity level, and overall health.
However, general guidelines recommend that carbohydrates should make up about 45-65% of your total daily calories.
If you're following a flexible dieting approach, carbs are the last macronutrient to calculate after proteins and fats. Here’s a quick guide:
Protein:Multiply your body weight (in pounds) by 0.6-1 to get your daily grams of protein. Multiply this by 4 to get your protein calories.
Fats:Allocate 20-30% of your total calories to fats. Divide this by 9 to get your daily grams of fat.
Carbs:Subtract your protein and fat calories from your total daily calories. Divide the remainder by 4 to get your daily grams of carbs.
Remember that no matter what, calories determine the rate of weight gain and loss, as proven in this study here.
For those who are active or engage in regular physical exercise, carbohydrates are especially important.
They provide the necessary energy to fuel your workouts and aid in recovery.
Before exercise, consuming carbs can help maintain energy levels, while post-exercise carbs can replenish glycogen stores and aid in muscle recovery.
The best diet is the one that works best for YOU!
Some people thrive on high-carb diets, feeling energized and satisfied.
Others do better on higher fat diets.
Pay attention to how you feel after meals to determine your optimal balance.
Carbs are a valuable energy source, so don’t demonize them.
Ensure you’re also getting enough protein and healthy fats.
I hope this helps you on your journey to a better life for yourself.
Thank you for reading!
Let me tell you about my friend Hahn.
Hahn is in his 50s and JACKED.
When I am grappling with him in Jiu-Jitsu, he is a fun roll because he's a friendly guy.
But when he locks in, he is one challenging roll.
While he consults with his doctor for additional solutions, he really dials in on 5 factors that are in his control that have helped him for years.
And for myself in my 30s, these 5 things are the only things I do that have been working extremely well for me.
In this post, I'm going to share with you what I learned about supporting your testosterone levels naturally.
Let's dive in!
Intermittent fasting (IF) has gained significant popularity in recent years as a dietary strategy for weight loss and overall health improvement.
But does it really work?
In this post, we’ll explore the principles of intermittent fasting, its potential benefits, and what the research says about its effectiveness.
Let's dive in!
Grip strength is often overlooked as a key indicator of overall health and longevity.
However, a growing body of research has highlighted the significance of grip strength and its correlation to mortality rates.
A landmark study published in the Lancet in 2015 analyzed data from over 33,000 adults across 17 countries.
The researchers found that decreased grip strength was associated with a higher risk of mortality from all causes, as well as a greater likelihood of developing conditions like heart disease, stroke, and respiratory issues.
Given the importance of grip strength, it's crucial to understand the intricate musculature that gives us the ability to grasp, lift, and manipulate objects with our hands.
The forearms house a complex network of muscles that play a central role in wrist and finger movements, directly impacting our grip capabilities.
In this post, we'll delve into the anatomy of the forearm muscles and explore targeted exercises to help you build strength and enhance your overall functionality.
Let's dive in!