G🍩🍩D CARBS vs BAD CARBS for WEIGHT LOSS
Check out my client Nicolette’s transformation where he lost a whole bunch of fat.
Which carbs are good and which carbs are bad and which ones are going to help you lose weight and which should you avoid to not gain weight.
These are some very common questions that I get all the time from my clients both online and in the gym.
One thing that’s for certain is that there seems to be a giant carb phobia going around. Most people that want to lose weight are under the impression that carbs are the enemy.
So I recommend watching this video all the way through because I’m going to explain not only how carbs are good for us but I’m also going to tell you guys exactly which carbs are best to make you lose fat fast.
The first thing you have to know about carbs is that they are your bodies preferred source of energy.
So before your body will break down body fat for energy it’ll first use all the carbs you consume and the ones that are stored glycogen in your liver and your muscles.
Just so you know when you consume carbs they are stored in your liver and your muscles and any excess carbs past that are usually stored as fat.
By building more muscle you’re able to absorb and use carbohydrates more effectively into your muscle cells rather than storing them as fat.
So weight training can definitely help you process carbohydrates much more efficiently. There are two categories of carbs one is high glycemic and the other is low glycemic.
And really the carbohydrates that you’re going to be eating can also fall somewhere in the middle and can be considered more moderate on the glycemic index. It’s not just black and white.
Carbs that are high-glycemic will 1 digest faster, 2 they will spike your blood sugar and invoke a higher and more rapid insulin response…
and 3 will drop insulin and blood sugar to normal levels or even below normal levels pretty fast after digestion.
Low glycemic carbohydrates are pretty much the exact opposite they digest a lot slower which means they will release glucose at a slower rate causing less of a rapid spike in blood sugar…
and will just keep your blood sugar and insulin levels at a slightly elevated point not a full out spike but it will be slightly elevated for a longer duration than high glycemic carbs.
Usually, when you have the low glycemic carbohydrates they don’t give you that carb crash that’s associated with starchy higher glycemic carbs so you don’t usually have to worry about blood sugar dropping too low after digestion.
Now, normally we’ve been told that high-glycemic carbs such as bread and white rice and regular pasta are not as good for us when we’re trying to lose weight as the lower glycemic ones.
This, however, is totally not true and it’s also not true that you can’t lose weight while on a higher carbohydrate diet.
Just to make sure you guys are on the same page as me some examples of low glycemic carbs are Legumes beans brown rice sweet potatoes buckwheat quinoa barley nuts steel cut oats and many fruits and vegetables.
Whereas the high glycemic carbs are white rice instant oatmeal cereals baked potatoes white bread corn and fruits like watermelon and dates.
Even though white rice will Spike your blood sugar and Insulin much higher at a faster rate than brown rice you can still lose weight and a lot of it by eating white rice.
And the won’t spike your insulin or blood sugar quite as high but it will raise it to a moderate level for a longer period Of time.
That’s why many nutritionist and fitness experts now say that there really isn’t that big of a difference between the two.
The outcome of whether you lose weight or not on your diet has a lot more to do with food quantity and quality then it does with if the food is high glycemic or low glycemic
or if you have a higher percentage of carbs throughout the day or a lower percentage of carbs.
You can definitely put on body fat while having no carbs at all and just having a diet very high in fats and protein.
So there’s nothing inherently bad about carbs it’s more so about the quantity that you’re consuming.
So consuming tons and tons of steel cut oats can still make you gain weight. The one thing about low glycemic carbohydrates that can help you a lot with your diet is that they usually will fill you up for longer than the faster digesting high-glycemic ones.
A lot of this has to do with fiber, for example, brown rice will have a lot more fiber than white rice so it will fill you up for longer and will have less of a chance of causing a car crash where you feel tired and lazy.
However once again you can easily eat too much brown rice and gain weight. The key is maintaining an energy balance and that can be done with a high-carbohydrate diet or with a low one.
That can also be done with high-glycemic carbs as well as with low glycemic carbs. You just want to definitely stay away from the addicting high sugar high glycemic carbs like candy cake ice cream chips and food like that while cutting.
Because that food will definitely make you lethargic will cause consistent carb crashes and will Spike your insulin so hi that fat loss will be impossible.
Also because of the addicting effects of sugar and the way your body responds to the essentially empty calories found in processed sweets you’re going to be hungrier for more and more of the same addicting Foods period…
especially because those carbs don’t fill up your stomach yet they pack an incredible punch in the number of calories within them.
That’s it guy’s I really hope this video has helped you guys out. if you enjoyed these tips make sure you leave it a big thumbs up comment below
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com