Carbs are NOT Evil
Carbohydrates (carbs) have been identified as an evil thing. It’s said that they are the reason for being unhealthy and overweight and a long list of other things I’m not going to list here. Are they a factor in obesity and being unhealthy, sure but it’s not the carb itself. I’m going to give you the clearest and simplest information on carbs, because it’s the only way to understand why they have such a bad stigma, but also why they help you if used correctly.
Now, if you have a diagnosed issue that permits you from intaking carbohydrates then in my opinion that is the only reason to eliminate carbs from your diet.
Carbohydrates are our main source of energy, but there is a balance to how much to eat. Eat too little and may struggle to perform basic functions both physically and mentally. Long term low carb can result in poor sleep, nutrient deficiencies, headaches, brain fog just to name a few. On the opposite end, too many carbs may lead to weight gain and blood sugar issues which both create a long list of negative health effects. In simple terms, your body needs the energy carbs provide, but once it fulfills that energy need the extra gets stored as fat. So, what’s the ideal amount you’re hopefully thinking? Well, this is where it gets tricky as everyone has a different need for the amount of carbs to intake. The generalized number given as an American dietary guideline is for a 2,000 calorie diet, you should roughly consume 225-325 grams or 45-65% of your diet. That’s a very wide range, so where do you start, plus factors such as male/female, age, weight and your activity level all play a role. Plus, is your goal to lose or gain weight, maybe it’s to get stronger in the gym or run farther or faster. All that data matters! The range can go below or far above that dietary guideline, it's a starting point but rarely an end all be all.
Answer this question: Do you know what your daily carb intake is now? What about your overall calorie intake?
Here’s the thing, there is no fast way to figure out what your intake should be. I know, in this world of fast results that’s the last thing you want to hear, but if you move too quickly it truly won’t be a long term solution. Let me explain, you start a “low carb” diet and see weight drop fast, that’s great it's working! Not so fast though, carbs hold a lot of water, if you were overeating carbs before and then drop them then you're mostly losing water weight from that diet. Can you lose weight properly on a low carb diet? Sure, but there are some challenges with that as well. Do you plan to stay low carb forever, because if you don’t and you go back to “normal carb” intake levels you may see the weight come back and while yes some of it will water weight, how is that going to feel mentally?
Getting educated to view and use carbs as fuel and not the enemy can be life changing and all for the positive. It’s not easy, carbs are cheap and it’s the most accessible quick food but learning how to navigate that is very possible with the right support.
Some tips for you:
Eating a solid portion of your daily carbs pre Activity (gym, run etc) and some carbs after for recovery
Have a sedentary lifestyle? You can still eat carbs, but your need may be lower than that dietary recommendation I mentioned above.
10 Minutes walks or longer after a meal, especially after a meal with carbs as it will use some of that energy you’ve taken in-”put it to work”
Single ingredient/ whole foods for carb sources: Fruit, rice, potatoes, oats to name a few
You don’t need to eliminate the foods you love, some days are going to happen, good or bad, but you should feel confident and educated in your decision and not let it give you a negative feeling around it
If you’re not confident and educated with your carbohydrate usage-
I can help, let’s have a conversation
