Carbohydrates for Fat Loss
Lots of people cut out carbs to loose weight. The media hypes up these keto diets and hammers societies brains with how bad carbs are for you. You NEED carbs for successful, maintainable fat loss!
Firstly let me highlight the importance of muscle. The more muscle the body has, the higher the metabolism. The higher the metabolic rate, the more food you can eat because the body burns more calories.. Sounds good right?! Not only this. Muscle is essential for healthy bones and joints. If you don’t have enough muscle mass you might just slip off the curb and break your bloody leg because there is not enough muscle to support your joints.
Do you want to loose fat while keeping muscle?
Well..Carbohydrates are the most muscle sparing macro nutrient in our diets. If you reduce your carbohydrates too much when trying to lose fat, you will loose weight for sure… but some of it will most likely be from muscle. When the body doesn’t have enough energy it will begin to break down your own muscle tissue to fuel your system!! A decrease in muscle mass means a lower metabolic rate, plus your lovely toned muscles which you have slaved away for in the gym, will slowly be eaten to fuel your own body! Not Cool!
So you want to loose fat but not become a tired sleepy mess during day to day life?
Your brain runs off glucose. Glucose comes from carbs.. Super low carb diets can cause extreme fatigue, decreased performance in the gym, and a reduction in general motivation for life due to a lack of energy!
Where does the fat loss come into this?
Insulin is released into the blood when carbohydrates are eaten. Insulin levels in the blood must be low in order for the body to utilize fat from the adipose tissue for fuel. This is where a reduction is body fat occurs. It is important to fuel your body with carbohydrates in the correct portion sizes, at the right time of day, to give your body just enough energy for muscle sparing and recovery. but to still allow fat loss to occur.
No.. I’m not going to tell you when, or what, or how much to eat because it is different for everyone. Depending on an individuals metabolic rate, lifestyle and age, Different amounts of carbohydrates will be required for every individual. This can be calculated by metabolic and lifestyle analysis through a nutrition coach.
Was that a sneaky little sales pitch for nutrition coaching plans?!
Maybe…
Basically don’t cut carbs!! Find something which works for you. Find something which is not a diet! Make a lifestyle change which is healthy and maintainable while keeping all macro nutrients in your daily food intake. Restriction diets where whole food groups or macro nutrients are cut out are not maintainable. If your diet is not maintainable, neither is your fat loss!
Here is a delish little recipe for you which sure as hell does contain carbs. These are a great post workout snack and really curb sugar cravings 🙂
Sugar Free Protein Cinnamon Rolls
makes 10
Macros:
- 98 calories
- 5g fat
- 4.5g carbs
- 6.4g protein
Ingredients – Roll:
- 60g Gluten Free Flour
- 60g Vanilla (stevia sweetned) Protein Powder
- 30g Ghee
- 1/2 tsp Xantham Gum
- 1 tsp Baking Powder
- 1 Egg
Ingredients – Filling:
- 25g Almond Butter
- 40g Vitafiber
- 2 tsp Cinnamon
Directions:
Preheat the oven to 180 degrees. Combine all the dry ‘roll’ ingredients in a blender. Add the egg and ghee and wizz up until a dough is formed. Put a little flour on the work top, remove the dough from the blender and begin to roll into a squarish shape, about 1cm thick. In a bowl, combine all the ‘filling’ ingredients and stir until a thick paste is formed. spread this paste over the rolled out dough. Now really carefully roll the dough up with the filling on the inside. Cut the large cinnamon roll into 10 small rolls and place on a baking tray. Put in the oven for 8 minutes then remove and allow to cool and harden a little 🙂
Notes:
Try adding different fillings for different flavors 😀
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