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The War On The War On Carbs

For those who love carbs, you’ve taken a beating lately. Don’t eat carbohydrates, they make you gain weight, say the “experts”. There has been an all-out war on carbs lately and as someone who loves their carbs… it’s time to start a war against the “War on Carbs”

Carbohydrates are essential, there’s just no way around them. Whether your goal is to lose weight or increase athletic performance, you’re doing yourself a disservice by ditching our friend carbs. For all high-intensity, short-duration activities, muscle glycogen is the source of energy, and muscle glycogen comes from… carbohydrates. Even moderate intensity endurance activities use glycogen as 50% of your energy needs. In fact, the only limiting factor in your athletic performance will be insufficient carbohydrate availability. Even during low-intensity exercise, when your body uses a higher percentage of fat as a fuel source, it needs plenty of carbohydrates for this process. Ever play a sport or engage in a high intensity exercise program and you hit the proverbial “wall”… it’s because your body has a reduced glycogen store DESPITE your body’s large fat stores. Want to perform better… eat carbs.

What if you want to lose weight; you definitely need to reduce your carb intake. After all, carbs are fattening, right? Carbohydrates will give you variety, necessary nutrients and volume in your diet.

The recommended range for carbohydrate intake is between 45-65% of your total intake. Weight loss occurs when there is a calorie deficit and not a specific macronutrient profile.

The weight loss that occurs on low carb diets is generally attributed to 2 things…lower overall calorie intake and loss of body mass. Have you ever started a diet that restricts your carb intake and experienced great results in the first few weeks? Lower carbohydrates mean lower muscle glycogen stores. For every gram of glucose lost through glycogen, you also lose 2.7 grams of water. This loss of glycogen combined with water loss is a contributing factor to the initial large losses observed.

Some of the studies you’ll read (actually the newspaper headlines you’ll read…few people read the actual studies) will tell you that we’re gaining weight faster than ever, even as our fat intake is decreasing. This is partially true. The PERCENTAGE of fat intake in our total diet decreased, but the actual consumption of fat in grams did not change, while the total calorie intake in our diet increased. Most studies also rely on self-reporting, and people generally report eating less than they actually do.

Consider in 1900 a typical diet was higher in carbohydrates and lower in fat. Although our dreaded enemy, carbohydrates, has been consumed in greater quantities, we have only seen an increase in weight problems in the last few decades. In short, the increase in weight gain we are seeing as a society is largely due to increased calories and decreased activity.

So here’s what’s so good about carbs:

1. They provide nutrients you can’t get from fat or protein

2. Adds volume to your diet

3. It stabilizes the blood sugar level

4. Getting enough carbohydrates in your diet spares your body from turning to protein for energy, meaning the protein can do its job.

5. It is the body’s preferred source of energy

6. Your brain only uses carbohydrates for energy

7. You need carbs to fuel the fat burning process

All of this doesn’t mean they’ll run out for a dozen donuts. Choose a good selection of vegetables, fruits, whole grains…eat them…yum!

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