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The Carb Confusion By Daniel Strattor

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     I plainly remember, as a teenager, the period of time when the focus started to shift from counting calories to counting fat grams. I liked it. As I progressed into my twenties and started working out with weights I learned to track my protein and keep sugar low, as well.

       The decade known as my thirties has been all about the carbs. By now just about everyone has experimented with counting them, but what many folks are still wondering is, “What the heck are they, how much do I need, and how can I lose weight using them?

       I admit having been reluctant to join the no-carb revolution. I say it’s because I subscribe to the old school of counting fat and balancing carbs and proteins. Truthfully, though, I just can’t imagine life without bread and chips! Here is the 411 on carbs to help you decide if counting them is the best way to lose weight for you.

      Let’s start with nutrients. There are two types of nutrients, macronutrients and micronutrients. Macronutrients are needed by the body in large amounts and micronutrients are needed in small amounts. Examples of micronutrients would be vitamins and minerals. Carbohydrates are macronutrients, along with protein and fat.

      Going a little deeper, carbohydrates are broken down into simple carbohydrates (sugars) and complex carbohydrates (starches & indigestible fiber). Here is something to remember when considering a carb restrictive diet.

      Our bodies run on glucose so all of our food needs to be converted to glucose to get the energy we need. Carbohydrates are more efficient than protein or fat at converting to glucose, therefore carbs are the body’s best source of energy. Don’t ignore protein and fat, though. It is a good balance of the three that keeps our bodies running at maximum performance.

      Now that you know a little about carbs you might be wondering how do I lose weight using this information? First of all, it is important to remember the different ways that simple and complex carbs each do their jobs of converting food to sugar.

      Simple carbs absorb into the bloodstream immediately, causing blood sugar levels to rise. This means fast energy now with a crash soon to follow, followed by hunger, which means more eating. Simple enough. Over time such sugar and insulin spikes can lead to glucose intolerance and type 2 diabetes.

      Even as an anti-Atkins, it’s not tough to see the benefits of keeping those simple carbs in check. Complex carbohydrates, on the other hand, take longer to break down, thus not disturbing the sugar levels. Complex carbs also include fiber which processes the bodies waste more efficiently and gives that “full” feeling. That means less gunk being left behind and stored into fat and less eating because you feel full. So it would appear that complex carbohydrates are our friend. But how much is too much?

      Just to add to the carb confusion, the recommended amounts range from 5% to 60% of our total calories consumed. At the low end, the Atkins recommends the 5%. Although there is controversy surrounding Atkins and the weight fluctuations of participants once they no longer follow the program, the results are pretty consistent that it is a good way to lose weight easily, lose weight quickly, and follow a healthy eating plan without having to count calories to lose weight in the short term, at least.

      The Zone, another popular and healthy eating plan recommends carbs to make up 40% of the bodies total calories consumed. With so many diets and so many ways to lose weight, it is important to find one you stick to. Knowing my love of bread and chips I would be setting myself up for failure if I tried to adopt a carb restricted menu.

      For you the best way to lose weight and learn how to eat healthy for YOUR body is to research any number of the huge supply of healthy eating books at your fingertips.(One of the best ones strongly recommended can be found here.) Identify the healthy eating plans that appeal to your body and your taste. Add some exercise and lots of water, and you are on your way.

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