Low carb, high carb, no carb-our obsession with carbohydrates has led to more confusion and less clarity. And if the experts can’t agree here, how are you supposed to make a decision?
Even worse, if you manipulate your carbohydrate intake the wrong way while simultaneously increasing exercise intensity, the results could be disastrous. Especially if you are lifting weights.
So, without further ado, here is how to optimize your carb intake for maximum fat loss:
1. Primary roles: Carbohydrates are the primary source of energy for the great majority of systems in your body. Knock out carbs and your concentration will fog. Knock out carbs and your muscles will not have energy for high level training.
2. Side effects of low intakes: The most damaging side effect here is an increased rate of muscle protein breakdown for the creation of blood glucose. Once you start to burn through muscle like a knife through butter, your daily rate of caloric burn goes down.
3. Dangers of having too much: When you flood your system with too many carbohydrates, your active tissues actually reduce the amount of nutrients they absorb as a protective mechanism. So not only do you end up with too much blood sugar, but your active tissues resist absorbing the excess. In other words, you provide the optimal situation for excess fat accumulation. It’s like giving your fat cells a direct (and enlarged) feeding tube.
4. How to choose: Your best bet here is to look for carbohydrates that are high in fiber and low in sugar. Do this and you will way ahead of the game. And as always, stay away from processed or packaged sources here. One more things: beans and legumes take first place.
5. Common myths: One common myth is that you can’t burn fat while eating carbohydrates. This is not true-as long as you are in a negative caloric balance, you will lose fat. Another myth is the idea that eating carbohydrates during exercise that is less than 1 hour in duration provides benefit.
Don’t get caught up with all the carb confusion. Your approach is simple: focus your carbohydrate intake on beans and legumes, and have the bulk of your carbs for breakfast and after exercise. And remember that taking action here is more important than anything else!
Author Katherine Crawford, a fitness expert and former flabby arms sufferer, teaches women the best exercises for upper arms. Unearth how to get sexy arms by visiting her blog about how to shake fat off faster than ever now!
