Like I went through in part 1, it was to get you to see the bigger picture with Carbohydrates and how their NOT the root of all evil.
This Part 2 runs through WHY it may be useful to lower Carbohydrates to bring about overall fat loss..
So if you haven’t read Part 1 yet, best go do that here first >> https://thedoc.ie/do-carbs-really-make-you-pack-on-the-pounds/
When people read part 1 of this blog then ask me about carbs again, this is what I usually get;
“Well my friend X went low-carb, lost a load of weight and didn’t pile it back on.”
Now this is just one HUGE statement that you know very little about to be honest..
– How ‘lower’ carb did they go?
– What’s their lifestyle like in terms of exercise/training?
– What’s their daily job like?
– Did they go down the guidance of a proper coach or just some quick fix route?
– Did THEY enjoy it all and see it as a sustainable approach?
So the next time you hear your ‘friend did this’, don’t just go mindlessly jumping on the bandwagon when you know very little about it.
Remember the context and the bigger picture people!
This blog isn’t for performance athletes but rather those looking to shift the weight/fat for good without big-ass headaches and going ‘lower’ Carb may be a key factor at the beginning..
So I’ll simply share our real world experiences along with what I think are successful factors when it comes to lowering carbohydrate intake.
I can’t go any further without addressing this heading, because ‘lower’ carb is just waaay too broad of a term.
So, to keep things simple here’s MY clarification for the purpose of this blog.
Let’s say you eat roughly around 65-75% of your total calories from Carbohydrates.
By ‘lower’ carb I mean brining that down to around the 25-35% mark. Which again is a broad term but will get my point across here.
There. That’s sorted.
So now this brings us onto the heading I like to use, it’s just a more carb controlled rather than using the term, low carb diets.
Because to be honest, we were brought up with CARBS EVERYWHERE. Go to any restaurant these days or coffee shop and it’s like all you can order is carbs haha. Well not really but you get my point 😉
So when you really look at it, you’ve been eating high(er) carb all your life, which you don’t really need unless;
1: You’re already Lean and do well on ‘higher’ carb approaches
2: You’re an athlete/high performing individual/highly active person that needs higher carb approaches for performance.
Yes I did say work. Like I said at the beginning, lower carbohydrates approaches are brilliant for some and here’s why;
Don’t really need to go into this one here, but it’s simple, Carbs are so easy to overeat on due to their hyper-palatable-ness, if that’s even a word, which I’ve gone through already here: https://thedoc.ie/rocky-roads-fat-loss-staying-full/
Which then leads too..
Now first let’s point out the obvious point – if someone eats around 70+% of their Calories daily from Carbohydrate intake, and they just half that all of a sudden, they’ve just reduced a LOT of calories hence they’ll;
1: Shift some water weight at first
2: Lose weight if they stay in this caloric deficit
So back to our Calories again, reducing Carbohydrates will reduce calories = weight loss.
Now that’s all fine but what usually happens here is that Calories are dropped way too low and it just becomes the next quick fix and after a few weeks you end back up a square one.
From real world coaching I see this daily too so it’s not just rooted in the science either. (1)
There’s LESS of a need to track calories closely when you reduce your overall carb intake because of the total calorie reduction. But this is down too…
In You dramatically reduce your Carbohydrate intake, what the hell do you eat?
This is where we usually see, if done right, a big bump up in Protein Intake which leads to higher fullness levels (satiety), supports the growth/maintenance of lean muscle tissue (for that toned look) and has a higher thermic affect of feeding (basically requires more energy to eat Protein).
Again, the idea here is the same as Protein. You raise your Micronutrient intake through Nutrient Dense Veg which;
– Leads to more nutrients in the diet
– Higher satiety too (fullness again)
Which when you couple that all together should lead back to point 2, a reduction in total overall calorie intake to bring about fat loss and a healthy body composition.
So all the above is fine and fairly straight forward but here’s some takeaway’s that can be used as a GUIDELINE.
Like I’ve gone through before – here’s a rough ballpark Meal Guidelines you can aim for with the most powerful Controller you possess known to Man…
Yes, it’s your hand.
And here’s how to use it;
MEN: 2 Palm Sizes of Protein Per Meal, 2 Fist Sizes of Veg, 2-3 thumb sizes of Health Fats, 1-2 Cupped Hand Sizes of Fruit/Carb Source.
LADIES:1 Palm Size of Protein Per Meal, 1-2 Fist Sizes of Veg, 1-2 thumb sizes of Health Fats, 1 Cupped Hand Sizes of Fruit/Carb Source.
When you add this more ‘Carb Controlled’ approach then to the actual daily structure it could look like this;
Taking a 4 Main Meal per Day Example;
3: PRO/LOWER FAT/VEG/CARB
4: PRO/LOWER FAT/VEG/CARB
Again this is a very rough guideline that you need to take with a pinch of salt. I say ‘lower fats’ for the carb based meals because if you don’t reduce your fat intake for those meals, Calories may remain too high overall so it’s something to be mindful off if you’re overall goal is to shift the weight. Again use it as a template 🙂
But why do I ‘prefer’ to put Carbohydrates around the evening times?
This suits most clients really, which we then tweak were needed so don’t take this as gospel, but;
1: It requires you to structure their meals better which leads to more focus & a reduction in total calories over the course of a day/week.
2: For the family-aspect of eating, it’s more or less tradition to have ‘carbier’ based evening meals with the family anyways. So by structuring your meals the way you do earlier on in the day, you can afford a larger meal at dinner while still keeping the calories within a fat loss range for the day.
3: Research has also shown (2), and from experience with myself and numerous clients, that putting the bulk of your carb intake towards the evening meal(s) leads to higher satiety levels and overall greater weight loss.
But like any study, it has it’s downfalls. Saying that, I firmly believe from a social & psychological aspect that keeping your carbs mainly to your later meals works better for the average Joe looking to shift the weight & tone up. If there’s days were you’re training early in the morning or you just want too, it’s completely fine to put more carbs into the earlier part of the day.
At the end of the day, you need to find something YOU can adhere too.
So that’s it really, this shows you why going on a more carb controlled route can lead to results, especially in the short term.
Down the line you may need to get in more detail with the total calories/macronutrients you take in, but the next time you hear lower carb – just think of this blog. Low Carb in my eyes does not mean mindlessly taking carbs out of your diet. Aim for a more structured approach like this blog and see how it goes for you. And as always if you’ve any questions be sure to post them below 🙂
If you haven’t downloaded this already, it’s what I go through in detail through our Video Series below;
If you’re Fed-Up, lacking in Confidence and WANT to get rid of the Gut/Muffin Top…
Then get started on the path to losing it, getting the confidence back & toning up with our Mens & Ladies Free Video Series.
This is a 3-Part FREE Video series giving you everything you need to know in terms of Nutrition/Training & the Supplements (once everything else is in place) needed to shift the weight & tone up.
1:Foster et. al (2000) ‘Weight and Metabolic Outcomes After 2 Years on a Low-Carbohydrate Versus Low-Fat Diet: A Randomized Trial’. Ann Intern Med. 2010;153(3):147-157. http://annals.org/article.aspx?articleid=745937
2:Sofer et.al, (2011) ‘Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner.’ North American Association for the Study of Obesity (NAASO), 2011 Oct;19(10):2006-14. http://www.ncbi.nlm.nih.gov/pubmed/21475137