Despite the immediate access to information we have at our finger tips, there are still so many misunderstandings around food.
Remoulding attitudes around carbohydrates is a task we’re constantly undergoing here at BPGym.
It’s very rare that we find someone who actually struggles with the digestion of carbs, and in most cases bloating stems from the environment in which they’re consumed. An overabundance of carbohydrates, mixed with rushed and distracted eating will likely lead to some form of bloating and discomfort regardless of whether your body is ‘intolerant’ or not. Therefore if this is something you suffer with, before completely removing a main food group, try changing your environment and be mindful of the way the food is consumed.
Although they’re a non-essential macronutrient, there’s a range of benefits to having carbohydrates in your diet:
Digestive health is typically improved and regulated with a healthy balance of resistant starch and fibre within the diet. This is something that will likely require trial and improvement as everyone will process differently but starting with a good source of green veg, whole-grains and fruit in your diet should put you in a good position.
Sleep can certainly be improved with a serving of carbohydrates before bed. We know what you’re thinking… CARBS AFTER 6PM?! But this myth is exactly what will lead you down the rabbit hole of misunderstanding and lack of results. In a very basic explanation, carbohydrate consumption leads to the release of insulin, which can potentially boost serotonin production. Serotonin will be converted to melatonin by the pineal gland based upon light exposure to the eyes, therefore when evening hits so will your readiness for bed.
Adherence & palatability are definitely worth considering when looking at your carbohydrate content within your diet. This is the underpinning factor to all forms of progression, as without the consistency of sticking to a plan your results are not guaranteed. Actually keeping carbohydrates in your diet is a great way of maintaining a positive relationship with food (there are no bad foods!), as well as having the ability to socialise without the difficulty of food selection.
Why you see an initial fast weight loss by pulling out carbs:
If you remove carbohydrates from your diet you will see an initial rapid drop in scale weight, although this is not nessaccarly your body fat dropping at the rate the scales show. When you consume carbohydrates our body transfers it into glycogen which is mainly sorted in our muscles to use as energy. This is your bodies favoured energy source due to it being rapidly available.
Every 1g of carb you intake 2g of water bonds to it when it’s converted to glycogen. Therefore consuming lots of carbohydrates in one day you may see the scale weight go up a lot. Then the flip side by removing carbohydrates from your diet you’ll initially see a rapid drop in scale weight due to depleting the body of sorted energy along side the water that bonds to it. After the initial fast drop in scale weight it will then slow down.
How we programme carbohydrates:
The main factors we will consider are goals, preferences and history with food.
Muscle building won’t be optimal without some carbohydrates within your diet, they’re your primary source of energy after all. By general consensus anywhere between 2-6g CHO per kg/bodyweight will be sufficient in sustaining glycogen stores as well as providing energy for performance. Determine this number by the amount of calories you’re currently on, the intensity, frequency and how advanced your training is. The more advanced a client, the higher we will likely take their carbohydrates.
Fat loss – not to be mistaken as weight loss. You will likely witness greater weight loss on a lower carbohydrate diet due to reduced water retention. Fat loss can be achieved with or without carbohydrates but the large factor to account for is adherence. Being able to stick to a structure that suits your lifestyle is going to be vital in sustaining this weight change longer term.
Therefore basing the carb amount on your remaining calories after determining protein requirements and essential fats will likely be the best way for most. This will allow for less restriction during social periods too!
Carbohydrates aren’t the enemy that they’re made out to be, whether you choose to remove all, some or none out of your diet, we hope to help you make an informed decision.
