The truth about carbs debunking common carb myths in fitness and fat loss
“Are carbs really the enemy of fat loss?”
Short answer NO. However, I am pretty positive you didn’t spend all this time searching the internet for a one word answer on this topic, so, lets dive in!
Over the years I have coached both men and women and the first and foremost thing I find is that most people on a weight loss journey or someone even trying to live a healthy lifestyle, think that eating carbohydrates is wrong or that carbohydrates are the enemy! Everyone is always under the assumption that low carb diets are the way to go and the only effective way to lose weight.
This could not be farther from the TRUTH! So in this blog I am going to go over common myths and common misconceptions about carbohydrates. Teaching you about good carbs, bad carbs, what role carbs play in weight loss, and really just educating you to eat smarter and not unnecessarily restricting yourself!
WHAT EVEN IS A CARBOHYDRATE!? no seriously…
Carbohydrates are the body’s primary source of energy. YES you read that right. The lack of energy you’re experiencing can be from a lack of carbs your providing to your body. Balancing carbohydrate intake with other nutrients is crucial for optimal health and well-being. This is what they refer to as a balanced diet utilizing all of the key macronutrients to fuel your body correctly day over day for optimal function.
By understanding and incorporating the right mix of carbohydrates rich foods into your diet, you can support energy levels, manage weight, and promote overall nutritional harmony. When looking at the breakdown of carbs we will find that they are composed of sugars, starches, and dietary fibers. When consumed, carbohydrates are broken down into glucose, which fuels the body’s cells and powers its functions. MORE CARBOHYDRATES = MORE ENERGY OUTPUT!!!
There are two main types of carbohydrates:
Simple Carbohydrates
Simple Carbohydrates are composed of one or two sugar units and are quickly absorbed by the body. Common sources include fruits, vegetables, white bread, and refined sugars found in sweet baked goods and sugary drinks. These quick sources of energy can cause rapid blood sugar spikes and rapid blood sugar crashes. Understanding simple carbs is essential for managing and maintaining stable energy throughout the day.
Complex Carbohydrates
Complex carbs, a fundamental component of a well-rounded diet, provide sustained energy and a host of essential nutrients. These consist of longer chains of sugar molecules and are digested more slowly. Found in whole grains like brown rice, quinoa, and whole wheat, as well as in vegetables and legumes, complex carbohydrates release energy gradually, helping to maintain stable blood sugar levels. These nutrient-rich foods are high in dietary fiber, which supports digestive health and promotes a feeling of fullness. Complex carbs also deliver vitamins, minerals, and antioxidants that contribute to overall well-being.
Fast Acting Carbohydrates (but you said there’s only 2 main types…)
Yes yes, I know what I said but remember I am here to educate you on as much as I can! 🙂 If you are getting started in weight/strength training or dabble on the fitness side of social media you have also probably heard the term “Fast Acting Carbs”. A Fast acting carb is a Simple carbohydrate that is low in fiber, fats and proteins which aid in the “fast acting” attribute.
A fast acting carb would be essential to time before your workout when you’re looking for a quick energy source and boost for your workout! For example, rice cakes, white rice, jelly or honey are all great for pre workout snacks so long as it is not accompanied by a fat or protein source that will in turn slow down the digestion process.
Now that we know what a carbohydrate is and the different types, lets DEBUNK some myths!
Myth #1: Carbohydrates Make You Fat
Saying carbohydrates makes you fat is the same as saying protein or fats make you fat. This is one of the most common myths around this topic! Its not the type of macronutrient or the specific food that makes you fat, it is the quantity. Everyone is always looking for the secret formula for weight loss and it is quite literally CALORIES IN VS. CALORIES OUT.
OKAY Sammy Jo, but what does that even mean? Well let me break it down for you! (hypothetical numbers)
Lets day your daily calories burned is 1000 calories. That is active calories (movement) and resting calories (sitting still) combined and yes you burn calories by sitting still. However, you calorie intake; how many calories you eat in a day is 2000. This means you’re are in a 1,000 calorie surplus, meaning this will cause you to gain weight.
However, the opposite is true. In a day if you burn 2,000 calories total and your daily calorie intake is 1,500 calories. That mean you are in a 500 calorie deficit which will more than likely result in weight loss.
Keep in mind that calories are made up of 3 different macronutrients: Carbs, Fats and Protein. So that would naturally mean that the carbohydrate intake in your diet is NOT … I repeat is NOT what is making you gain weight. It is a combination of things: lack of movement and exercise AND total calorie intake in a day!
Myth #2: Low Carb Diets are the Only Way to Lose Weight
Let me start by saying this… A restricted diet is not discipline its unsustainable. I will also counter argue myself by saying Low Carb Diets DO WORK YES… there are tons of people who see results from low carb diets but they’re only quick fixes not long term progress.
More often than not we find that after about 6 months of seeing the desired fat loss, someone following a low carb diet will be happy with their results and then go back to living their “normal” life and revert to eating as they did before. What do they find? They tend to regain weight back that they have spent time losing.
So what is actually happening when we see all of that “rapid weight loss” on a low carb diet??
When you eat carbs your body processes and stores it as glycogen in your muscles and liver. For every 1 gram of glycogen your body holds on to about 3-4 grams of water. So naturally when you’re no body is no longer storing glycogen it is no longer storing water.
SOO that means when you eliminate carbohydrates in your diet the weight that you’re losing is actually water weight and not actual fat loss. While yes, this is an easy way to drop the number on the scale, think twice about the weight loss and if its long term fat loss or just a disruption in your bodies natural function.
In turn, I always say there is no “best” diet all long as it is a BALANCE DIET! To be clear a healthy diet and a balanced diet is one that consist of carbohydrates, healthy fats and protein! All these fad diets are just a FAD.. temporary!
Myth #3: All Carbs are BAD!
you might think all carbohydrates are bad, but so is your toxic ex and you still gave him a second chance… GIVE CARBS A SECOND CHANCE BABE!!!
So now that I have your attention again lets talk about what carbs are bad and what carbs are considered good!
Refined Carbohydrates:
Refined carbs and carbs that have gone through processing. During this process they are stripped of their vital nutrients and the natural fiber. So essentially there is no health benefit to eating these foods! With refined carbs, from the lack of fiber the foods move through the digestive system faster which in turn actually causes weight gain.
Refined carbs are also labeled or known most of the time as processed foods which can be seen as items that have a lot of writing and colorful labels/packaging. These foods usually have a ton of added sugar in them as well which long term can cause an increased risk of Cardiovascular disease. This all makes the food “palatable” but they’re empty carbs so we tend to want more because they are not satiating. Highly processed foods are usually sugary snacks, sugary breakfast cereals, white breads and white pasta.
Whole Food Carbohydrates
Whole food carbohydrates are going to be mostly in their natural form with little to no additional processing at all. Think; foods that can be found in nature and not only a factory! They’re going to still have all of the fiber, vitamins and minerals making them nutrient dense foods that we want to incorporate to have a healthy diet!
These whole food carbohydrates are going to not only help you lose weight and burn fat but also help with digestion and overall energy levels! Keeping the fiber in our food is going to help with gut health, keeping you fuller longer and keeping you from having blood sugar spikes. Some examples of Whole Food Carbs is going to be whole grains pasta, fruits and veggies, sweet potatoes, and legumes.
NOT ALL CARBOHYDRATES ARE MADE THE SAME!
Carbs aren’t the enemy – misinformation is!
That is why im here to give you the knowledge and information you need to determine what is best for you in the end! I provide the data and information and you make the conclusion on your own! It is important to understand that we don’t want to avoid carbs, because carbs are fuel for our body when we choose the correct type. When you stop fearing food you start to understand it. This gives you the control and power over your own choices; it means you can let go of the guilt and eat with purpose and reach your goals without unhealthy obsession or restriction.
Its all about balance, by no means am I saying don’t enjoy your sugary treats here and there, but I am saying a healthy diet is once that is a combination of majority healthy foods and sweet treats in moderation! This is also not a one size fits all situation every one different in what their body needs to run optimally day to day! If you are interested in learning more or having a program more tailored and personalized to your needs schedule a consultation with me now to go over your goals and create a personalized program for you! Schedule now!
Fuel your body, do NOT fear food! We need it to live, feel good about not only ourselves internally but how we perceive ourself in the mirror as well! Strong, confident, and nourished — that’s the energy we’re chasing.