Our diet contains three primary types of nutrients: Carbohydrates, Fats, Proteins. All these nutrients are required for the proper functioning of the body. But our present beliefs on fat loss methods may not support CARBS AND FATS at all in diet or support only low quantity, to achieve the weight loss or fat loss goal.
What if I share a different perspective on weight loss by telling you that carbs may assist in the fat loss or may fasten the fat loss process?
Both the perspectives are correct on weight loss, Its not the carbs and fats alone which makes the difference but the quality of carbs and fats intake.
Carbs can make you both lose and gain weight, but the only difference in both the processes is the way we consume carbs.
Carbs may assist in weight loss by a concept known as CARB CYCLING.
Carb-cycle is a concept where carbs intake is varied daily both qualitatively and quantitatively. You consume high carbs on some days and follows a low carb meal on other days in a week. High carb days are considered to be REFEED DAY.
Carb-Cycle’s benefits are many, and few are listed below
-Assist in weight loss
-Prevent starvation-like situation
-Keeps you remain active for the whole day
-Makes you consume quality carbs more than processed or low-quality carbs.
-Fastens the rate of muscle growth if coordinated well with protein intake.
-Regulate INSULIN release and decrease the chances of insulin resistance.
-Regulate LEPTIN release ( a hunger-controlling hormone)
Carbs and Starvation
Carbs are the primary source of energy and body looks for carbs to get power and if the carbs are absent in diet on persistent basis, studies have shown that body may senses it as a low energy state or starved state and could trigger other biochemical processes to drive energy like protein break down causing weakness in body.
Also, low carbs in the diet may cause you to feel weak and clumsy as the brain uses carbs as a significant source of energy.
What to do? Or How to adopt the Carb-Cycle?
Adopting Carb-Cycle may not be difficult but does require proper knowledge as what to eat and when. Carbs can be categorised into two parts
1) Good quality Complex Carbs— This group is the desired one and play a major role in meeting daily carbs requirement. Whole grain and High fibre food products are the friendly carbs that fit the demand of Carb-Cycle. This group has the following benefits
-keeps you full for the more extended period and prevents overeating
-Releases glucose in blood slowly and thus prevent an insulin spike.
-Prevent starved state by providing energy at a steady pace
-Improves digestion and helps nutrients absorption.
2) Bad quality Processed Carbs—This is the main culprit in causing all sorts of health issues. Avoiding this group of carbs is ideal for preventing fat gain and high cholesterol levels in the blood.
Processed carbs make blood sugar level to go high in a short period resulting in high levels of insulin release in the blood causing an insulin spike. Insulin has a fat conserving tendency and converts glucose into fat. This is not ideal for the Carb-Cycle.
To adopt Carb-Cycle, the ideal combination in the diet for Processed and Complex carbs would be 90-95 % Complex Carbs and 5-10% Processed Carbs.
One way to follow Carb-Cycle is as follow
—4 days: Take a low amount of complex carbs with high protein diet
—2 days: Take a moderate amount of complex carbs with average protein diet
—1 day: Take high carbs in following proportion 75-80% complex carbs and 20-25%
processed carbs and rest protein and fat.
The low amount of carbs would be 30-35 % carbs in your diet
Moderate amount of carbs — 40-50% carbs in your diet
High amount — 55-60% carbs in your diet
This way carbs can be regulated in diet along with availing all the benefits of carbs and preventing the harmful effects of carbs.
In the end, fat loss does not mean ‘NO CARBS INTAKE’. The concept of fat loss is beyond this belief. Muscle building and weight loss may seem a complicated process but can be achieved by a simple approach.