Author: Christopher Roberts
June 22nd, 2018 • 4 min read
Last Updated: August 12th, 2018
Inspiration of the article:
The talks of carbs have recently been rising for people who are looking for tips to lose weight. Surprisingly there have been articles that attempt to persuade readers into thinking that carbs are bad.
While there are some downsides to consuming carbs, it is not a smart idea to avoid them completely.
Experts are advocating the need to ditch this nutrient if you wish to lose weight fast. Ranging from dissing rice completely to giving up on carbs---even those from fruits, all strategies leading up to weight loss have been tested and tried.
While many have succeeded in attempts to diminish kilos, there are plenty of those who gain all that weight back when they get back to normal day carbs. Why is that? Are carbs really as bad as they are possibly portrayed to be? Maybe not.
Carbohydrates are an essential nutrient for the human body (1). Ideally, you should eat 250-350 grams of carbs every day. Carbs are the main energy source of the body, and so again avoiding them completely is not a wise choice. Just make sure you aren't falling into the habit of eating less than 1000 calories a day.
They are are broken down into glucose, which is the energy house of the body (1). If the amount of fiber is less in the carbs, then it becomes digested easily. But if the fiber content is more, then it gets digested slowly. The pace at which this breaking down happens is also known as the glycemic index of that food (1). High GI and low GI are common terms used by diabetics and is important to be kept in mind if you are wishing to achieve weight loss.
The most common source of carbohydrates is grain foods such as bread, rice, pasta, crackers, barley, semolina, polenta and bulgur.
Low-carb diets commonly recommend limiting the amounts of these foods eaten. However, this is misleading, because weight gain occurs from an excess in overall kilojoules (or energy), which can come from any food source, including foods that are lower in carbohydrates and higher in fat or protein.
In fact, the Australian Dietary Guidelines states there is probably an association between eating three to five serves of grain (cereal) foods per day (mainly wholegrain) and reduced risk of weight gain. It wouldn't be too bad of an idea to read these 42 fast and easy tips to lose weight.
If consumption of unhealthy carbs is a habit, chances of losing weight are also zero to none. Unhealthy carbs are refined sugar, refined flour and its products (breads, pastas etc) and artificially sweetened beverages. Unhealthy carbs such as these consist of fat gaining calories which increase your weight. And it is because of this that most experts talk about no carb or low diets.
And here are top three reasons as to why carbohydrates provide positive results for weight loss and should not be completely avoided while on a diet:
Carbs contain fat burning enzymes which help in losing belly fat. If carbs are consumed before approximately 7 pm, they will in no way lead to bloated feelings or a bigger belly. This also means that consumption of carbs decreases the likelihood of fat storage.
In the human body there exists two kinds of systems that tick: the mental parts and the stomach. Both work in coordination and help you keep your hunger levels in check.
Since a lot of us out here eat rice nowadays, the same satisfaction does not come with eating variables of the same. This is also why you end up not losing weight by eating ‘low-calorie’ rice or roti. If you continue to eat home cooked wheat rotis or white rice, satiation level will always be good and you will not binge on unhealthy processed foods.
As mentioned just now, the breakdown of carbs leads to energy formation. The key issue in weight loss is metabolism. This is because overweight people suffer from poor metabolism rate. Carbs boost metabolism, which leads to fat loss and ultimately, weight loss. (1).
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