How to eat Carbs without putting on weight.
How to eat carbs without putting on weight.
Best way to eat carbs to lose weight- is after a workout to fuel up! and only then…
We all know that reducing the number of carbs you eat is one of the best ways to lose weight.
It is believed that It will to reduce your appetite and cause “automatic” weight loss, without the need to count calories.
So, you can eat until fullness, feel satisfied and still lose weight while filling up on more protein, healthy fats and vegetables.
Furthermore, low-carb diets help with weight loss, lower blood sugar, blood pressure and triglycerides. [Triglycerides are a type of fat found in your blood. Your body uses them for energy.]
And low carbs diets raise HDL (the good) and improve the pattern of LDL (the bad) cholesterol. [HDL and LDL Cholesterol – The “Good” and “Bad” Cholesterol. ]
How much carbs can we eat and still lose weight?
It all depends on how much you exercise, how often and your age. People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. This particularly applies to those who do a lot of high-intensity HIIT training and exercises like lifting weights or sprinting. Tabata is a great short intensive workout that gets the heart beating and perfect for losing weight.
The dietary guidelines recommend that carbs provide 45 – 65 % of your daily calorie intake.
Furthermore, a well-formulated low-carb diet should be high in fat and moderate in protein.
In short, a good range to aim for is 0.7–0.9 grams of protein per pound of body weight (1.5–2.0 grams per kg).
So, for people who are physically active or want to maintain their weight, a range of 100-150 grams of carbs per day may be optimal. For people who want to lose weight quickly, being around 50 grams per day is a good idea.
To clarify, what food should we aim for then?
In other words, as we want to improve our health, choose unprocessed foods: meats, fish, eggs, vegetables, nuts, avocados, healthy fats and full-fat dairy products. No processed food. Unrefined starch sources like potatoes, sweet potatoes, oats and brown rice are great to have as the add-ins.
To clarify, very low-carb foods are;
High-fat dairy, meat, fish, cheese have almost no carbs.
✅Meat – an almost infinite amount (meat is virtually free of carbs)
✅Fish – an almost infinite amount
✅Olive oil – an infinite amount
✅Coconut fat – an infinite amount
✅Butter – 44 pounds (20 kilos)
✅Eggs – 30 eggs (one egg contains less than 1 gram of carbs)
✅Avocado – 7 avocados (net carbs per avocado: 3)
✅Cheese – 3 pounds (1.5 kilos)
✅Béarnaise sauce – 2 pounds (1 kilo)
Moreover, when you cut carbs, you reduce insulin and your kidneys start shedding excess water. Some side effects of low-carb diets can be lightheadedness, fatigue, headaches, and even constipation. The easiest way to cure this is to add salt to your food! You need sodium.
If you’re new to low-carb eating, you will probably need to go through an adaptation phase, with some side effects- see above, where your body is getting used to burning fat instead of carbs. After this initial phase is over, many people report having more energy than before, with no “afternoon dips” in energy that are common on high-carb diets.
The 21 Best Low-Carb Vegetables
In brief, you can use Jason Vale- ‘Super juice me’- The App shows you how to make super juices with most of these vegetables below!
1. Bell Peppers
7. Avocados- don’t use but put in a mixer
9. Green Beans
14. Brussels Sprouts
And as always,
Let’s not be average- lets chose to be extraordinary!
Start by doing something that makes you feel successful and full of joy start positive and set the day!
My dream is to offer the best information and services possible in the Four Pillars of Fitness, Nutrition, Accountability and Mental Wellness.