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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!
Stress is a common part of life, but learning how to manage it effectively can make a significant difference in your overall well-being.
Chronic stress can lead to a range of health issues, both physical and mental, so finding ways to relieve it is crucial.
In this post, we are going to explore five effective stress destroyers to help you manage stress while also supporting recovery.
Let's dive in!
I used to not be a morning person.
At the start, I often felt groggy and unmotivated, dreading the start of each day.
I experimented with various methods like waking up insanely early, yoga, and affirmations.
These things didn't bring me the positive boost in mood and energy I needed.
However, through this trial and error, I learned that the key to maximizing my morning energy lies not in rigid schedules or extreme measures, but in cultivating a balanced routine that prioritizes energy and a better mood.
In this post, we will explore five effective strategies you can add to your morning routine to boost your morning energy levels.
Let's dive in!
Stress is something we all experience, but what exactly is it?
At its core, stress is your body’s response to challenges or demands.
It can come from various sources—work pressures, personal relationships, or even the daily grind of life.
When stress becomes overwhelming, it can take a toll on your mental and physical health.
The good news is that there are effective strategies to help you manage and reduce stress levels.
In this post, we are going to explore 5 ways to ease stress and reclaim your peace of mind.
Let's dive in!