Can Carbohydrates Actually Help You Lose Fat?

Do you need to cut out carbs to lose fat?

(Photo by tanvach)

Carbohydrates are one of those mystical subjects that almost everyone has a different opinion on. Especially when it comes to fat loss and healthy nutrition, the last 50 years or so have seen just about every permutation of carbohydrate-focused diets that you can get: High carb, low carb, Atkins, Zone, High fat/Low carb….the list goes on.

Another factor about carbs that’s a little confusing is that everyone seems to define them differently. Ask one person and they’ll tell you that carbs means bread and rice, another will tell you that it means sugary junk food, and so on…you get the idea.

So my aim with this blog post is just to set the record straight once and for all to show you:

• The 3 main kinds of carbs
• Why managing your carb intake can help you avoid fat gain while also eating tons more food
• When to eat carbs for maximum fat loss results
• Why you still need carbs in your diet

What are the different kinds of carbohydrates?

While an in-depth scientific analysis of carbs would no doubt show you many more types of carbs than I’m about to mention here, the point of this blog post is not to publish a scientific manifesto but just to simply and easily show you the key elements of understanding carbohydrates and how to incorporate them into your diet to help you in your fat loss goals.

So, with that said, here are the 3 main types of carbohydrates that you need to be aware of:

1. Fruits and vegetables – self explanatory
2. Grains, starches, etc – bread, potatoes, rice, pasta, etc
3. Junk food – sugary snacks, fried snacks, etc

That’s how I want you to think of carbs from now on. If you break it down into those 3 groups it’s pretty easy to organize in your head. Notice group 1 – fruits and veggies – which many people forget are actually carbohydrates.

How eating the right kind of carbs will allow you to eat less and weigh more

Ok, so now that we know the different types of carbs, let’s explore how eating them in the right way can actually allow you to eat more while weighing less.

Now that you’re thinking of carbs as more than just bread, rice and pasta, it should be pretty obvious to you that if you eat a lot of salad, vegetables and fruits, you’ll actually be getting a fairly large amount of carbs in your diet without the associated weight gain. The great thing about these ‘green carbs’ (as I like to call them) is that they have a very low calorie content, meaning that you can eat alot of them and still take in fairly few total calories. Think about it like this: fat has a much higher calorie density than green carbs, meaning that you have to eat a much higher volume of green carbs in order to ingest the same amount of calories as a much smaller portion of fat. That’s why one small spoonful of salad dressing can sometimes have more calories than the entire bowl of salad!

What this means for you practically is that if you keep your main carb source as green veggies and fruits, you’ll be able to eat WAY more food while still taking in fewer total calories. Eating a huge bowl of salad will still give you less calories than a small bag of chips. And the salad will leave you full, while the chips will just leave you wanting more!

How to time your carb intake for maximum fat loss

Ok, now that we’ve shown you the benefits of getting most of your carbs from green sources, it’s important to mention that this doesn’t mean that you have to cut out all other kinds of carbs from your diet. Getting some healthy whole grains like Quinoa or Oatmeal can be very beneficial to you – and so can a little snack or junk food treat every once in a while. It’s ok to give yourself a break every now and then, as long as you don’t go crazy and use the opportunity to totally pig out and mess up your eating habits.

However, if you’re going to eat these other kinds of carbs and you’re looking to lose fat, you need to be aware that there is an optimal time to eat these to make sure that they are used by your body for energy and muscle gain, and not for fat storage. Not to fear though, as this rule is very simple.

Here is it: if you are going to eat starchy or sugary carbs, you can only eat them immediately after exercising (by immediately, I mean within an hour or two afterwards). Right after working out, your body is primed for utilizing food for energy and nutrient value as opposed to fat loss. So eating your carbs then means that it is more likely that they will avoid ending up as fat around your waist.

Think of it this way: if you want to eat starchy or sugary carbs, you have to earn it by working out first.This concept is known as nutrient timing.

Why you need carbs in your diet

While it is true that carbs are the only non-essential macro nutrient (meaning that your body technically can do without eating them, unlike fat or protein which it requires from your diet), they are still very important for optimal mental and physiological functioning. Without them, you will lack energy and vitality and will not be able to perform properly in your daily activities. Additionally, green carbs provide an absolutely essential intake of vitamins, minerals antioxidants and all other kinds of great benefits that are hard to get from other sources. That’s is why I’m not a fan of the Atkins diet – by cutting out all carbs, including green carbs, you’re depriving your body of some much needed nutrients.

Final thoughts

So there you have it. Carbs are not the devil when it comes to weight loss, as you may have previously thought. If you think of them in terms of the 3 groups mentioned above, follow the principle of nutrient timing, and make sure that the majority of your carb intake is green carbs like fruits and veggies, you’re well on your way to achieving your fat loss goals.