From the late 90’s and early 00’s numerous diets such as Atkins, Keto, Paleo have made a lot of people assume that carbs are inherently bad for us.
It’s hard to blame them when there are simple logical arguments such as:
“Carbs spike blood sugar and insulin which causes you to pile on fat”
“Carbs and grains cause inflammation”
“Carbs are not an essential part of the diet like fat and protein”.
But these facts ignore biological complexity and the bigger picture of how the body actually functions.
Do carbs increase insulin levels?
Yes, they do.
Does increased insulin after meals lead to fat gain?
No.
(Insulin’s actually a satiety hormone — in other words, it makes you feel full — so the idea that on its own it leads to fat gain doesn’t make sense.)
Are carbs really inflammatory?
That depends. Are we talking about processed corn syrup? Probably.
But if we’re talking about whole grains, not really.
Are carbs less important than protein, fat, and the many micronutrients that contribute to our health?
Well, if you’re talking about processed carbs, the answer is a resounding yes. But if you’re talking about whole, minimally processed carbs, that’s a different story.
Can a low-carb diet work to help people lose weight?
Of
Is it because it is low in carbs?
Maybe. Maybe not.
Can eating an appropriate amount of carbs actually help you look, feel and perform your best?
YES!
The trouble is, as a
BUT…… CARB RESTRICTION COMES AT A PRICE
Most people require some level of carbohydrate to function at their best over the long term.
Yes, you can cut carbs to lose weight quickly, and in most cases temporarily. But for a lot of people, keeping carbs too low for too long can cause problems, especially if you workout.
Logically, the more active you are the more carbs you need. So, if you are sedentary you might be able to get away with more restriction. But you can’t get away from needing to be active if you really want to be truly fit and healthy, which means you are going to need a certain amount of carbohydrate intake.
If you reduce carbs too low and exercises regularly, then you leave yourself at risk from:
- decrease your thyroid output
- increase cortisol output (your stress hormone)
- Impair your mood and ability to concentrate
- Decrease testosterone levels
- Cause muscle to break down
- Suppress your immune system
Basically, your metabolism might slow down, your stress hormones go up and your
You feel spaced out, sluggish, cranky, lousy and maybe even sick.
WHAT SHOULD YOU DO?
Sometimes we get so caught up in fad diets we forget to look at the evidence, the truth is fad diets are mostly bad diets.
For years we
This low fat, high carb approach didn’t work for most people. It left people feeling deprived and hungry, it was easy to cheat with
Then we went to the other extreme, the low carb
The truth is strict diets aren’t the answer. If your eating plan isn’t working, the traditional approach is to make it more restrictive. For example, if low fat isn’t working for you, maybe you should go on a full keto diet.
But more restriction almost never works.
Unless you have an extreme goal, strategic moderation is the only sustainable answer.
Most people need some carbs. We will look, feel and perform at our best when we balance a reasonable amount of lean protein, quality carbohydrates
We prescribe to the Precision Nutrition approach to a balanced diet, which is based on careful
Below you will see an overview of what this looks like on a plate.
For women this is
1 palm of lean protein
1 fist of green vegetables
1 thumb (1 Tbsp) healthy fats
1 cupped hand of healthy carbs
For men this is
2 palm of lean protein
2 fist of green vegetables
2 thumb (2 Tbsps) healthy fats
2 cupped hand of healthy carbs
Remember, the above diagram is just a starting point.
YOU ARE UNIQUE
Your individual carb requirements depend on a lot of different factors, including:
- Your goals (fat loss, muscle gain, maintenance)
- Your genetics ( your body type)
- Carb source ( refine vs minimally processed)
- Activity level
KEEP THINGS SIMPLE
Don’t overly restrict yourself – don’t over think things and waste time with carb and/or calorie maths.
Enjoy a wide range of minimally processed whole, fresh foods.
Be mindful of how you look, feel and perform.
Decide what to do based on the data you collect about yourself, not what you think you should do.
Remember, just as we all look different on the outside, we all look and function differently on the inside. Your body will tell you everything you need to know about the right diet for you, you just have to learn how to listen to it.
The only dietary rules you need to listen to come from your body and your experience. Don’t follow a prescription from anyone else and work with a coach who is client
Remember, for most active people, carbs are your friend.
NOT SURE WHERE TO START? THE LITTLE BLACK DRESS PROJECT CAN HELP.
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