We have already covered the introduction to Carbohydrates and Weight Loss, we saw the different types & examples of each for a quick recap 👉–https://funhealthyweightloss.com/carbohydrates-and-weight-loss-intro/
To say that I was shocked with what I learned vs what I had been doing for the last 34yrs is an understatement. But I am not the one to give up so easily.
This was the beginning of new things in my life. A time to undo the wrongs – as hard as it – and make a commitment to move forward armed with the truth and doing things the right way.
My Faith teaches me that ‘People perish due to lack of Knowledge’.
Knowledge is Power.
And today we have the knowledge of carbohydrates and their effect on weight loss.
What Carbs to Eat for Weight Loss
A midst all the confusion, research,tests and various studies regarding carbohydrates one question comes to mind.
And the big fat question is 👉What carbohydrates should I eat in order to achieve weight loss?
Some other frequently asked questions which were addressed are:
1️. Are carbs bad?
No, carbs are energy giving foods and the right kind are not bad for you.
2️. Can you lose weight while eating carbs?
Yes, you can lose weight while eating the right kind of carbs.
3️. What carbs should I eat????
Digestion and Weight loss
Metabolism & Weight loss is a topic which we shall cover later but today Lets first have a quick overview of what happens when we consume carbs.
In the body, carbs break down into smaller units of sugar, such as glucose and fructose, according to Iowa State University. The small intestine absorbs these smaller units, which then enter the bloodstream
and travel to the liver.
The liver converts all of these sugars into glucose, which is carried through the bloodstream — accompanied by insulin — and converted into energy for basic body functioning and physical activity.
If the glucose is not immediately needed for energy, the body can store up to 2,000 calories of it in the liver and skeletal muscles in the form of glycogen, according to Iowa State University. Once glycogen stores are full, carbs are stored as fat.
If you have insufficient carbohydrate intake or stores, the body will consume protein for fuel.
This is problematic because the body needs protein to make muscles. Using protein instead of carbohydrates for fuel also puts stress on the kidneys, leading to the passage of painful byproducts in the urine according to the University of Cincinnati.
Fiber is essential to digestion.
Fibers promote healthy bowel movements and decrease the risk of chronic diseases such as coronary heart disease and diabetes, according to the U.S. Department of Agriculture.
However, unlike sugars and starches, fibers are not absorbed in the small intestine and are not converted to glucose.
Instead, they pass into the large intestine relatively intact, where they are converted to hydrogen and carbon dioxide and fatty acids.
The Institute of Medicine recommends that people consume 14 grams of fiber for every 1,000 calories.
Sources of fiber include fruits, grains and vegetables, especially legumes. Later we shall learn how to eat fruits and achieve weight loss.
Insufficient carbohydrates and Weight Loss
Not getting enough carbs can cause problems.
Without sufficient fuel, the body gets no energy. Additionally, without sufficient glucose, the central nervous system suffers, which may cause dizziness or mental and physical weakness, according to Iowa State University.
A deficiency of glucose, or low blood sugar, is called hypoglycemia.
People who don’t consume enough carbohydrates may also suffer frominsufficient fiber, which can cause digestive problems and constipation.
Thus restriction of carbs in a diet only works in the short-term.
That’s why i soon we are going to see how to achieve weight loss and still enjoy eating what you love.
How to achieve Weight Loss while Eating Carbs
To achieve sustainable weight loss, consume healthy, natural starchy carbs ???? in the RIGHT portions
& minimize simple carbs????
Working out & overall daily consumption also play a huge role in determining weight loss or gain.
For weight loss, you should
👉 Consume less of processed or simple carbs because they quickly raise blood sugar, insulin spike, trigger fat storage and negatively impact body chemistry
👉Eat starchy carbs (complex carbs). They’re slow to breakdown, controlled glucose & insulin.
Starchy carbs can be quickly identified by tracing items back to the source. For example, sweet potato is from the earth/farm to your plate while rice, wheat, and others go to a mill, get processed, resulting in loss of nutrients, fiber before they land on your plate. Certain cereals/grains are better than others (oats, quinoa, etc)
👉Eat high-Fiber Carbs
Why? Because all carbohydrates are broken down into sugar, or glucose, which is the body’s fuel.
Carbohydrates with little fiber break down quickly.
Those foods with carbohydrates trapped in fiber take longer to break down. The rate at which this happens can be represented on what nutritionists call the glycemic index. (https://www.webmd.com/diet)
Foods high on the glycemic index turn to glucose fast. But that speed can cause a spike in levels of the hormone insulin, which the body needs to process glucose into physical energy.
Foods lowon the index — sweet potatoes, brown rice, leafy greens, fat-free milk– break down slowly and result in lower insulin levels.
Fiber-rich carbohydrates increase the bulk of the meal, making you feel fuller. This in turn, helps moderate the amount of food you eat.
The greatest lesson I learned is that when eating carbs, your portions play a big role. I shall share more on food portions in future articles.
Carbohydrates and Weight Loss is a topic we shall often talk about since carbs are key in our nutrition.
This was just an overview of carbs and how they operate in our bodies. In the near future we shall learn how to combine all these carbs with other macro-nutrients and achieve tremendous weight loss.
As we close this article remember:
– Carbohydrates are essential for a healthy body and should not be removed from the diet.
– Focus on good nutrition because weight loss follows healthy nutrition…not vice versa.