Macro Masters – Carbs

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Topic – All things CARBS!

People say really mean things about carbs.
And like to exclude them as soon as they realise there’s an event, holiday, beach sesh coming up that they want to lean down for.

I’m hoping today, we can break down a lot of these beliefs and barriers to your success and understand (create your new belief) that…

1. Carbohydrates are not inherently fattening.

2. Carbohydrates are our most important fuel source for optimal cognition and for exercise performance.

3. A low carb diet is not superior to a low fat diet for fat loss.

What’s the misunderstanding?

I’m telling you that low carbs are not better for fat loss – but why then is that a large assumption?

Yes, those who try low-carb dieting are often initially rewarded by an immediate weight loss… Some of it could be fat, but likely most of the weight drop is water and glycogen stores. So, in the short term, it seems like low-carb diets are superior, magic even.
But the rate of fat lost is down to our old mate – the calorie deficit.

I don’t mind low carb as a starting diet strategy or in a mini cut sometimes you need to be a bit more aggressive, reduced carbs long term – not so much.

Research says no. Over the long haul, any differences between low-carb and other diets even out.
The carb to fat ratio is essentially irrelevant long term as long as calories are equated and protein is consistent.

However, calories is a moving target.
Calories out can be affected by what foods make up our calories in.
Calories out can be affected by how good our training output is.
Calories out can be affected by our daily energy levels as they affect NEAT/ TDEE

This is where I tell you carbs are actually amazing!
MOST people, feel, perform, recover and generally function better long term on moderate to high carb diets.
So yes, we can cut carbs temporarily if we need to lose weight quickly. (Remembering not all weight loss is fat loss.)
But for most of us, keeping carbs too low for too long comes with consequence.
We’ve discussed before carbohydrates are the main energy source for the brain & body.
This is especially true for those of us who work out. The more intense the exercise is, the more we rely on carbohydrate.
High muscle glycogen provides muscle fullness (high carb intake) Wanna look “toned”?
High carb intake allows recovery from high training volumes
Carbohydrates are anabolic (muscle preserving)
For healthy people doing regular exercise, carbohydrates should make up the majority of your daily energy intake
If you’re sedentary, your carb needs are lower.
Regarding the brain, carbohydrate is the primary fuel for the nervous system
(Reduces fatigue/stress/cortisol levels)
Carbohydrates are calming – they feel good because they feed our brain. We crave them, because we need them.

If you have a higher body fat percentage, you are more protected against these effects. So you might be able to sustain carbohydrate restriction for a longer period of time.

Why do we crave carbs?
Again, carbohydrates are calming – they feel good because they feed our brain.
We crave them, because we need them.

I feel like I’m going to get a few nods if I ask…

Ever notice that when you haven’t eaten enough you get grumpy?
Get the hangry?
Notice that it’s always quick sugar you’re craving when you can’t focus?
Crave carbs when you’re sad, angry?
Do you reach for carbs foods as a meal or snack you’d like to share with someone you love?
We do this because it feels good.

Ever restrict carbs really tightly and notice that as soon as you got a little – you ended up in a Neanderthal like, primitive and uncontrolled over eating session?
Where one biscuit turns into 12, fistfuls of cereal while and spoons of Nutella while your bread toasts “like a woman possessed”

IF THIS IS WHAT HAPPENS TO YOU, DON”T COME TO ME TELLING ME THAT YOU FEEL BEST ON LOW CARB – CLEARLY YOU DON’T.
I’m keto, it works amazing most of the time I feel great when I stick to it, but I have a binging problem.
Triggers? Specific foods, emotions, social occasions, hormonal?
It’s just always on carbs, I just need to get better at avoiding carbs.

No! Stop restricting.
Try letting carbs fit in your your day where they belong and you probably won’t end up bingeing on them.

Stepping back on track…

MOST people who cut carbs and feel better, it’s because they cut out the processed stuff.

Ideas to hit a higher carb target in a healthy way.
– Veggies & Fruit
Lower volume – mango, banana, pineapple, sweet potato, beans
– Rice
– Juice/ smoothies
– Oats
– Quinoa
– Dates/ dried fruits

Ideas to hit a lower carb target in a healthy way.
– Veggies & Fruit
Higher volume – berries, melons, carisma potato, zucchini, mushrooms, leafy greens, capsicum, tomato.
-Rice cakes
-Some sugar free substitutes can help for a period, however it should not be a large part your consumption.

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