Yes, I suppose I have just admitted to shamefully watching TOWIE (The Only Way Is Essex), but there is nothing wrong with a bit of light entertainment.
So, what is the deal with the whole no carbs argument? Everytime you go to the gym you will always hear ‘Joe Bloggs’ talking about how they are cutting out carbs to loose weight. However, I bet Joe Bloggs doesn’t have a clue as to why he is cutting out carbs! Well ‘Joe’, I am here to reveal all…
Emerging evidence suggests that reducing the intake of dietary carbohydrates is a critically important step in promoting both greater weight loss and greater loss of body fat.
Now for the why part:
The supposed mechanisms underpinning a reduction in carbs leading to weight loss are likely to be related to lower blood glucose, and in turn blood insulin concentrations. Carbohydrates, increase glucose concentration in the blood, which then triggers release of insulin. Insulin’s primary functions as a hormone are to promote storage of blood glucose in skeletal muscle and adipose tissue and to inhibit lipolysis (fat breakdown) and promote triglyceride (storage form of fats) synthesis and storage rather than release, therefore leading to fat gain!
You are now equipped with the rationale behind the BAFTA award winning shows catchphrase “No carbs before Marbs”. Arent they a clever bunch….
Unfortunately not, whilst carbs do increase fat gain I wholeheartedly disagree with the motto of no carbs, in order to loose weight. Carbs should never be void from the diet. Carbohydrates play a vital role in many of the bodies processes, just to name one, glucose (a carbohydrate source) is the brains only fuel, so yeah, it is not wise to be cutting those carbs out!
I advise you to decrease your carbohydrate intake (not get rid of it entirely), and consume the majority of your carbs when you wake up and around your workouts/training. Most of your carbohydrate intake should come in the form of low G.I. foods, such as lentils, beans and figs. This is because low G.I. foods trigger a less sharp and pronounced rise in blood insulin levels.
To make up for your reduced carohydrate intake, you may want to consider replacing it with protein. Diets moderately high in protein and modestly restricted in carbs and fats may have more benefits in maintaining body weight. Increasing your protein intake will help you to retain more lean body mass when partaking in periods of weight loss. This is because protein has the best satiety (feeling of fullness) promoting effects and the highest thermogenic effect, aswell as the obvious synergism between resistance exercise and increased protein intake, in terms of increasing lean body mass.
At the end of the day, weight loss boils down to the simple equation: Energy balance = Energy input – Energy expenditure! In order to loose weight your energy expenditure needs to be higher than your energy input (food). In order to maintain weight they need to be equal. Word of warning – do not start some ludicrous diet that restricts your calorie intake to nothing. A healthy balanced diet with regular exercise is the best way to go about things! “All in moderation” ladies and gents!
Thanks for reading!
Next week will definitely not feature a blog, due to my exams (Lucky me!)
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