Carbohydrates are necessary for a well balanced diet and healthy body. They provide energy for many vital organs, including the brain, the central nervous system and kidneys. The digestive system breaks down carbohydrates into glucose and the pancreas secretes a hormone called insulin which helps the glucose travel from the blood into the cells.
Pros Of Carbs On Fat Loss
There are several benefits of consuming carbs.
• One of the primary functions of carbohydrates is to provide our body with energy. Our brain and body receives energy from carbohydrates.
• They elevate your metabolic rate if eaten at the right time. A diet low in carbs will slow down your metabolism and this will lead to slower fat loss.
• Carbs are muscle sparing. The breakdown of lean calorie burning muscle tissue is preserved and protected by it.
• Carbs raise insulin levels which help with muscle building that accelerates fat loss.
• Carbs help us lose our belly fat faster than other foods, even when the same number of calories is consumed.
Cons Of Carbs On Fat Loss
Just like how there are pros with carbs consumption for fat loss, there are cons too. Usually, the cons appear when the wrong types of carbs are eaten or if they’re eaten in excess.
• Carbs will increase blood sugar and insulin levels. It has the potential to develop Type 2 diabetes. This will result in weight gain and create a situation in the body that makes it difficult to lose weight. .
• When carbs are consumed in excess over a prolonged period, a person gains weight, becomes obese and faces insulin insensitivity. Many negative consequences arise from excessive carbs consumption.
• Excess crab intake creates a lot of water retention, which leads to a soft look so it makes you look and feel bloated.
• Food high in carbs is also high in fat. Whether it’s unhealthy or healthy fat, it causes arteries wall to thicken up which makes it difficult for the blood to flow. It thus increases the chance of heart attack or stroke,
• Unhealthy carbs cause other health related problems ranging from high cholesterol to immune system issues.
Role Of Carbohydrates In Exercise
Carbohydrate is an important energy source during exercise. It may be the only energy source for working muscle during short, heavy exercise. For prolonged, sub maximal exercise the degree of contribution that carbohydrate makes to the total fuel consumed depends upon a number of factors, including
• The power of exercise
• The extent of exercise
• The sort of training that the individual has engaged in
• The diet consumed previously
Carbs also have had a bad reputation for years when it is associated with weight loss. Many popular celebrities advocate diets such as the Atkins Diet which promote minimal consumption of carbs but these diets are unsustainable. There is no doubt that if you cut out carbohydrates from your diet, you will absolutely lose weight but our body requires carbohydrates to function optimally. Sooner or later you will need to get back on a normal diet.
Once you get back to your regular diet, the weight you lost will return. You may even put on more weight. A decrease in the consumption of carbohydrates will often leave you feeling lethargic, moody, and you will not have the energy to do anything much.
Carbohydrates provide the fuel that the body needs which is used during workouts. You can’t have high-intensity workouts if your body is short on carbohydrate intake.
In short run, low-carbohydrate diets may cause you to lose weight because they restrict kilo joules or energy. The body begins to use the stored glucose and glycogen from the liver and muscles, to replace the carbohydrates it is not getting from food.
As the existing carbohydrates are used up, the body begins to rely on other sources of fuel such as fat which can lead to the development of ketones in the body which further can make the body acidic. This can lead to metabolic changes. It may be dangerous for some people, such as those with diabetes.
Low Carbohydrate Diet May Also Cause:
• Bad breath
• Loss of appetite.
The Bottom Line
• Carbohydrates are vital for a healthy body and thus should not be removed from the diet.
• A combination of very low carbohydrate diet with very high protein intake is not recommended.
• Very low carbohydrate diets do not lead to long term weight loss.
• You just need to know when to eat your carbs and what type of carbs should be consumed. Carbs are not naturally bad. Oatmeal is a carbohydrate, and it’s good for your body whereas a donut, which is also a carbohydrate, is highly detrimental to your body. You just need to know the difference between the two and consume only those carbs which are beneficial for your body. In this way, you’ll have the energy for your workouts, and you will not be nutrient deficient. You’ll be healthy and still lose weight effectively.
• Drinks and food high in carbs should not be completely eliminated. It should be consumed in right amount. Such as coke, sodas, beer, cooked pasta, white bread, cooked rice, potatoes etc.