Not everything works out for everyone! If you’re on a weight loss journey, then you must relate to the phrase. Carbohydrates hold an essential position in your daily diet chart but eating too many of them can hinder your weight loss plan!
So, why are carbs bad for weight loss?
Carbohydrates when consumed are used as a source of producing energy in the body. However, too many carbs cause a spike in your insulin levels which starts storing excess carbohydrates as fats in the adipose tissues that directly contribute to weight gain.
In this article, you’ll learn all about a low-carb diet and how it can affect your weight-loss plan. Keep reading!
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How Do Carbs Affect Weight Loss?
Carbohydrates are macronutrients similar to fats and proteins which not only fulfill your body’s energy requirement but also add bulk to your food, aid in digestion, power up your brain, and improve your mood. You might know carbs for their bad reputation among weight-loss enthusiasts but they aren’t even that bad!
As per the Dietary Guidelines for Americans, carbs make up approximately 45-65% of the total daily calories which is more than half of what you consume. Hence, carbohydrates are responsible for more than half of energy production in your body.
So, is it good to eat carbs when trying to lose weight? Well, carbs are directly related to your body weight because when consumed they are converted into glucose for producing energy. However, excess carbohydrates are stored as glycogen or fatty acids. However, eating too many carbs doesn’t help you lose weight.
So, most women ask, does eating carbs affect weight loss? Yes. it does! Women, in desire for a perfect figure, have started cutting carbs from their diet and this gives rise to the question, are carbs bad when losing weight?
Carbohydrates are the primary fuel of your body which is why you cannot cut them completely. However, cutting carbs can help you lose weight but this isn’t as simple as it seems.
Why Are Carbs Bad for Weight Loss?
You might be wondering if carbs account for most of the energy production in the body, then why are carbs considered bad for weight loss? Well, eating too many carbohydrates promote an insulin spike which starts storing carbs as fatty acids in the adipose tissue in your body. In this way, you may experience weight gain.
Hence, people prefer a low-carb diet when losing weight so that the body starts breaking stored fats to produce energy instead of storing them which directly promotes weight loss.
All in all, carbs are never bad for you, they are vital for your body. However, on a weight-loss diet, you’ll have to manage your overall diet by cutting fats and carbs. So, if you are aiming for a no carbs for a month weight loss plan, then let me tell you such a diet is needlessly restrictive and can make you nutrient deficient.
How to Follow a Low-Carb Diet?
A low-carb diet focuses more on non-starchy and protein foods; removing only unhealthy carbs from your diet can make a huge difference! Such a diet will limit your daily intake of legumes, sweet carbs, pasta, and starchy foods.
Firstly, you must be aware of low-carb foods for weight loss. Here, I will share with you a list of good carbs which not only help you in losing weight but also improve your metabolism.
- Green leafy vegetables which are low-carb must be added to your diet to aid in weight loss.
- Lean meat such as chicken breast and fish can be used.
- Some nuts and seeds are fully packed with alpha-linolenic acid to boost your immunity.
- Fruits such as berries.
- Dairy products include eggs, and plain whole milk (unsweetened).
Once you’re aware of low-carb foods, you should use them in your diet according to your calorie count. Watching your daily calorie intake is crucial in losing weight. Generally, such a diet allows 20-50 grams of carbs daily.
The next step is to make a diet plan and prepare your meals daily watching your calorie count. You may also use some low-carb snacks between meals such as baby carrots, nuts, seeds, and unsweetened plain yogurt.
The most important source of losing weight is exercising regularly while on a low-carb diet. Approximately 150 minutes of exercise a week may help you improve your metabolism.
However, inform your fitness trainer about the diet you’re following and plan your workout accordingly. This is because some exercises such as running might require more carbs for fueling the body and a low-carb diet doesn’t prefer it.
How Many Carbs Should I Eat a Day to Lose Weight?
Can too many carbs prevent weight loss? Well, choosing carbs wisely while on a weight loss diet is crucial for how you lose those extra pounds. For weight loss, people generally follow a low-carb diet with proteins making up the major portions of the meal.
Such a diet not only facilitates your weight loss plan but also helps in preventing the risks of cardiovascular problems and improves blood cholesterol levels. So, how many carbs per day to lose weight for a woman? Well, the exact amount of carbs to reduce depends on how much weight you’re aiming to lose.
A low-carb diet usually includes an intake of 20-57 grams of carbs daily. Every gram of carbohydrates provides you with 4 calories; hence, the aforementioned diet range can account for 80-228 calories.
What Happens to Your Body When You Stop Consuming Carbs?
When you stop eating carbs, the body suffers a sudden lack of its primary fuel, and to compensate for that it starts burning the available stored energy sources which are glycogen and fats. When this happens, your body is said to be in a state of “ketosis.”
- You may experience keto flu
- You will experience sluggish behavior with nausea, dizziness, and irritability.
- Once you stop carb intake, you’ll lose your water weight first.
- Giving up on carbs can also lead to constipation because carbs are the major source of fiber which improve bowel movements and add bulk to the stool.
Your body needs all the macro and micronutrients in specific amounts for healthy functioning. An imbalanced diet adversely affects your body at some point; hence, you should avoid these needless limitations.
When to Eat Carbs for Weight Loss?
When you don’t eat for longer durations, the body goes into a state of hypoglycemia when there is a low blood sugar level and therefore, less energy.
Recent studies reveal that meal timing actually affects weight loss. Our body is the most active in the morning which is a good time to consume carbs.
Some people completely restrict carb intake initially and gradually add carbs to the diet. People also follow diets in which they take no carbs for 3 days weight loss plan.
However, cutting carbs completely can be the worst decision to lose weight because when the body uses fat instead of glucose as energy, it goes into a state of ketosis.
Let’s check out the frequently answered questions.
Why Are High Carbs Bad for Weight Loss?
When you eat too many carbohydrates, the hormone that regulates your blood sugar level “insulin” spikes. It starts storing the excess carbohydrates as fats in the adipose tissues of your body thereby promoting weight gain due to fat storage. Hence, too many carbs can make you put on some weight.
Can You Lose Weight and Still Eat Carbs?
Carbohydrates are vital for your body’s healthy functioning; hence, you may reduce carb intake but totally eliminating carbs from your diet would never do good to your body. You can eat a low-carb diet and lose weight; moreover, all that matters is your overall calorie count.
Why Do Carbs Make You Fat?
Carbohydrates are macronutrients that are used to produce energy in your body. Usually, your body breaks carbs to produce blood sugar and when you eat too many carbs, your blood sugar level increases which are controlled by insulin, a hormone that not only stabilizes blood sugar level but also stores carbs as fats and leads to weight gain.
You must be clear about, why are carbs bad for weight loss. However, carbs aren’t bad for your health at all! A healthy weight loss is better than a fast weight loss that negatively affects your health. Eating high carbs can cause your insulin levels to rise and promote fat storage and thereby causing weight gain.
Carbohydrates are macronutrients that are essential to your body for healthy functioning. A no-carb diet can make you suffer from serious consequences. Hence, if you’re planning on losing weight, then you may try a low-carb diet but cutting them completely can have adverse effects on your health.