Why You Shouldn't Be Afraid of Carbs

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By Sue Heintze

With all the low and no carbohydrate diets covering the front of magazines these days, you may find yourself developing somewhat of a carbohydrate phobia. More and more people are starting to cut out all the carbohydrates in their diet, thinking this is the best and only way to lose fat.
But is it really? There are a number of important things you must consider before jumping to this conclusion.
The Calorie Connection
The very first thing to understand is the calorie level of carbohydrates. Each gram you consume contains four calories (the same as protein), but fat comes in at almost double that, at nine calories per gram. This makes carbohydrates one of the lower calorie nutrients that you consume.
What can make them fattening however, is the fact that most people tend to eat servings that are far too large (think big pasta, rice and potato dishes) and additionally, because of the affect on blood sugar levels these foods tend to increase the appetite - especially if eaten alone, without added protein.
It's this cycle of eating and then craving more that usually gets people into trouble as they consume far more calories than their daily requirements demand.
The Impact of Carbs on the Body
Whenever you dramatically reduce your carbohydrate intake, there will be significant impacts on the body. Since the brain runs strictly off glucose as fuel (which is created when carbohydrates are digested), when carbohydrates are removed, the brain will suffer. You'll notice you feel 'foggy' in your mind and experience reduced concentration levels. You also may get headaches and feel incredibly lethargic.
Because carbohydrates hold water, another big problem with these type of diets is that much of the initial weight you lose is simply water weight. Therefore, if you fail to continue with the low or no carbohydrate diet you'll find you gain back the weight you lost very rapidly. For any dieter, this relapse into a carb-dense diet can be devastating emotionally and can lead to binge eating sessions - a sure fire recipe for fast fat gain.
Carbohydrates and Your Workout Program
Anyone who is performing intense physical activity will notice an even greater impact on a low carbohydrate diet. In order to create the strong muscular contractions in the body necessary for resistance training, glucose must be present. When carbohydrates are not consumed, your strength level will be sapped and you'll feel drained of energy very early into your workout.
Carbohydrates make up your muscle glycogen stores, which is the form of energy that powers you through your workouts. After only a few short days of being on a low carbohydrate diet, these muscle glycogen stores will rapidly become depleted, which further makes it difficult to maintain your usual workouts. Imagine you are a car running on four cylinders. Take away two or three of those cylinders, and this is what it feels like when training on low carbs.
For best results and greater recovery from your exercise program, and to ensure you are still losing body fat, refill the used muscle glycogen by eating a moderate amount of carbohydrates around your workout sessions.
Choosing Carbohydrates Wisely
There are several ways to keep carbohydrates in your diet while keeping extra body fat at bay. Be choosy about which ones you eat, be careful to choose appropriate portion sizes, and schedule the majority of the carbohydrates you consume before and after your workouts when your body is going to utilize them for energy and recovery rather than fat storage.
The best sources of carbohydrates to consume on a regular basis are complex carbohydrates including oatmeal (unsweetened varieties), brown rice, sweet potato, whole grain bread, and whole grains. As often as possible try to avoid highly processed, 'man made' carbohydrates such as white bread, muesli bars, sugary cereal, cakes, and 'energy bars'.
Fruit is a carbohydrate that confuses many people but the important thing to know is that you can have fruit on a fat loss diet in moderation. Fruit does provide natural sugars but it also contains plenty of fibre and vitamins. Aim for one to two pieces a day when you're more active. However, you should always eat fruit (or any carbohydrate) with a protein source to lower the glycemic index and lessen the insulin (and fat storage) response.
Those who are athletes performing hours of training a day may require much higher carbohydrate levels, but even then they should still choose mostly wholesome sources to promote good health and steady energy levels.
For most other people aiming for fat loss or maintenance, choose complex carbohydrates around the workout period and then stick with lower calorie fibrous vegetable sources for the remainder of the day. Don't forget to include some good fats like avocado, nuts and fish oil in your diet too.
In summing up, don't be too quick to go "carb-less" and don't fear the carbohydrate. Carbohydrates are a healthy part of a good nutrition program when you understand how to consume them. If you choose properly they will not cause you to overeat and gain weight but will provide you with the energy you need to get through your day and more importantly, your workout sessions. They also make your meals much more interesting!
Sue Heintze is the creator, owner and managing director of Australia's premier online personal training business, Ideal Bodies Online. She is also a contributing writer to Australian Oxygen Magazine, Australian Women's Health & Fitness magazine, Shape Magazine and more. To find out more of her "been there/done that" weight loss and fitness tips, visit http://www.IdealBodiesOnline.com today.

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