· Lately the rave within the fitness and health industry has been low carb diets.
· Many people looking to lose weight have been veered into the direction of the low carb lifestyle because it seems like this plan is a quick tool to lose weight with Carbs being villain-ized.
· Carbs have been linked to weight gain and fat gain due to their association with blood glucose aka blood sugar which has been linked to weight gain due to the perceived spike in insulin levels
· So what exactly is the truth about Carbs?
· What exactly is the truth about blood sugar and how it plays a part in weight gain?
· Will minimum amount of Carbs lead to weightloss? Lets dig in
First I want to break down the structure of the Carb.
A Carbohydrate is made up of Carbon and Water. (Carbo/Hydrate)
They are categorized by how many units they have.
More than 10 units= Complex
Less than 10 units = Simple
Complex includes fiber and starches
Simple are made up of singular unit sugars such as monosaccharides (single) and disaccharides (multiple)
Carbohydrates are the primary source of energy for the human body. So to live, you need Carbs to function fully.
The body runs on energy from these sources, (Carbs, Fats, then Protein)
Carbs 1st as the primary source, which is stored in your liver and muscles as glycogen. When your glycogen levels are depleted from intense activity or lack of eating more carbs, then fat becomes your primary source of energy in which the misconception of fat burning low carb diets is derived from.
So if Fat is my primary source of energy then doesn’t that mean it’ll burn off quicker without Carbs slowing it down?
This seems like a logical explanation however this is NOT the case.
Weight loss in layman terms are based on CALORIES!
CALORIES IN VS CALORIES OUT.
In the realm of weight loss, the amount of expended energy (calories) will determine whether or not you exhibit real weight loss.
By first lets look at the CALORIE.
What is a Calorie?
We eat these daily, no matter what type of diet your are on, you eat calories, so you’re putting these in your body which is also needed to live.
A Calorie, according to www.verywellfit.com, is the amount of heat needed to raise the temperature of one gram of water by one degree Celsius. Calories in food provide energy in the form of heat so that our bodies can function. Our bodies store and "burn" calories as fuel. Many dieters count calories and try to decrease caloric intake to lose weight.
As far as weight gain, to gain a pound of fat, you must take in 3500 Calories.
This is where it can get tricky, but if you follow me, you’d get the secret to weight loss right here.
Each day that we function as humans, our bodies burn calories without exercise. This is called Total Daily Energy Expenditure. (TDEE)
Also each day that we function, we take in calories without exercise.
This is where Calories in vs Calories out come in, regarding weight loss.
So let’s say you’re allowed to eat 2500 calories a day to maintain your weight because that’s how much you burn without exercise.
And you eat 3000 calories a day, this puts you in a 500 calorie surplus daily.
500 x 7 days a week = 3500 calories which also = 1 pound.
Calories in vs Calories out.
Let’s say you’re allowed to eat 2500 calories a day and you eat in a calorie deficit of 500 calories per day.
500 x 7 days a week = 3500 calories which equate to 1 pound of weight lost.
Now how does Blood Glucose factor in? You still say that too much sugar turns into fat?
YES. Too much of anything will turn into fat that the body can’t process and disposes as waste.
Too much Protein = Fat Storage
Too many Carbs = Fat Storage
Too much fat = Fat storage
The human body is supposed to have a balanced macronutrient plan in order to function fully and optimally. NASM recommends the following daily percentage of each Macronutrient:
So what is really the secret to weight loss? Are Carbs the devil when it comes to weight loss?
The secret to weight loss is a balanced meal plan in a calorie deficit. You do not have to totally eliminate a macronutrient from your diet to lose weight.
Carbs are not the devil in weight loss. They are a godsend when you need the energy to power through your workouts, especially weightlifting due to the energy needed for your muscles.
So how does one, find out their TDEE and how do you start?
Head over to www.ace1warrior.com and fill out my no obligation form to get started. Here I will give you your own customized summary of what program type you need to get started along with your calorie needs pertaining to your goals.