Understanding Carbohydrates

As an online personal trainer and nutritional coach, I am frequently asked by clients about the role of carbohydrates in weight loss. While some diets promote the idea that carbs are unhealthy and cause weight gain, this is simply not true. In fact, carbohydrates are essential to a healthy diet and can even help in weight loss.

Carbohydrates serve as the primary energy source for the body. They are our fuel, followed by fats. Protein is only used as an energy source as a last resort. Consuming enough carbs is essential to avoid breaking down muscle for energy, which can result in the loss of hard-earned gains.

Although protein is often thought as the go-to post-workout nutrient, it's important not to overlook carbohydrates. Consuming carbs after exercise can help replenish depleted energy stores.

Not all carbs are created equal, however. While carbohydrates include starches such as pasta, bread, and vegetables, they also include sugars found in sweets, fruit, and milk. Refined carbohydrates, such as white pasta and rice, tend to act in the same way in the body as sugar, resulting in blood sugar spikes. Over time, this can lead to insulin resistance and even type 2 diabetes. On the other hand, unrefined carbohydrates, such as whole grains, contain important nutrients such as B vitamins, minerals, and antioxidants, as well as dietary fiber.

Some diets recommend cutting out carbs entirely to achieve fast weight loss results. However, this is not a sustainable or healthy approach. A more effective and manageable strategy is to reduce carb intake by about 10%, alongside other sensible food and drink choices and exercise.

It is crucial to consume only what the body needs, as consuming excess amounts of certain carbohydrates can result in fat storage in the liver. The key takeaway is that carbohydrates are essential for improving and maintaining health and performance, but it is important to choose unrefined options and consume only what the body needs.

At the end of the day, a positive body image and a positive relationship with food and exercise are crucial. Nothing is really off-limits, as long as a good balance is maintained and the majority of what is consumed is nurturing the body.