Losing Fat While Eating Carbs – 7 Science-Backed Strategies That Work
Let’s get something straight, carbohydrates are your friends, no really they are! losing fat while eating carbs
The misconception that you need to completely cut out carbs from your diet to lose weight is bizerk, carbs are the macronutrient that provides the brain and central nervous system with energy. You need the right amount of carbs and the right type of carbs in order to have the energy to get through your day. According to the American Dietic Association the bare minimum of 130/grams a day are necessary to supply the brain with enough glucose to function optimally.
That being said, the more active you are, the more carbohydrates you will need, so it becomes an individual focus. As with any effective weight-loss plan, a combination of fitness and nutrition is key to success, to get that plan started here are 7 surefire strategies for you to be able to.
Keep Losing Fat While Eating Carbs losing fat while eating carbs
1. Eat “Superfood” Carbs
Carbohydrates found in fruits, vegetables, legumes and whole grains should be the primary source of this macronutrient in your diet. These carbs are digested and absorbed slowly, leaving them optimal choices for effective weight loss and overall health. These “Superfoods” include – Spinach, tomatoes, broccoli, cauliflower, berries, oranges, beans, quinoa & whole oats.
2. Regulate Refined/Processed Carbohydrates
These include crackers, cookies and nearly everything that is packaged at the supermarket. These should be regulated if not eliminated from your diet, as they contain added sugars that elevate blood sugar causing insulin resistance = weight gain.
3. Eat Starchy Carbohydrates Post Workout
You can still eat your favorite whole grain breads, pastas and potatoes etc. just consider it an earned carb through your workout. The ideal time is within 1-2 hours post workout to replenish the carbs you just burned through during the workout. Your body can digest these starchy carbs more efficiently in that time frame, so consider it a gift to yourself after the workout!
4. Include Superfood Carbs in Every Meal
The 2005 USDA Food Pyramid recommends you should be consuming 4 servings of grains and 5 servings of both fruits and vegetables. The easiest way to make this happen is to include at least one Superfood in each of your 5-7 meals (you should be eating every 3-4 hours, so depending on how long you are awake during the day = meals to be eaten).
5. Eat Carbs for Your Activity Level
This goes back to the “eat it if you’ve earned it” approach. If you are an avid runner, then you are going to need more of those starchy carbs mentioned earlier, if you are inactive, then make sure you stay away from those starchy carbs and focus on the Superfoods, especially if you’re trying to lose weight. It’s pretty simple – you need to burn more calories than you consume to lose weight so keep tabs on your intake.
6. Eat Your “Favorite” Carbs in Moderation
Losing weight and staying focused can be hard, so when you have a super active day, allow yourself to give in to that chocolate, pasta wine craving here and there. About 90% of women and 50% of men experience these cravings, so you’re not alone just know that if you give in too often it will sabotage your weight loss goals.
7. Combine Protein & Carbs at 2-3 of Your Meals
Combining these two macronutrients will slow the absorption down, allowing you to feel full longer. Try eggs (protein) and whole grain bread, apple and peanut butter or a serving of chicken with a sweet-potato for example.
In a nut shell, remember that carbohydrates are an every day necessity, apply the strategies above and see how quickly your body reacts to being nourished with the correct amount, timing and type of carbohydrates.
Let’s get something straight, carbohydrates are your friends, no really they are!