Carbs aren't evil

One of the biggest misconceptions related to nutrition is that carbs are bad and need to be avoided at all costs in order to reach your weight-loss goals. This idea is perpetuated by bad information via social media and other health/diet fads usually promoted by people looking to sell some product they are promoting.

The reason people believe this is likely because carbs cause us to hold onto water, and when you stop eating carbs for a few days you will quickly drop a few pounds. This is not body fat you lose, it is water weight. When people experience this, they often think it’s magic and that they’ve cracked the code. Fewer carbs equate to dropping weight quickly. But after you drop the initial weight, it is a poor long-term strategy. This is due to it being a very unsustainable approach due to the sheer number of different foods that become off limits when cutting out carbs completely. Starches, fruits, vegetables, breads, pasta, grains, etc. All foods which have been a major staple of humans across the world. Therefore, you are really limiting your food options if you decide to cut out carbs. This usually leads to a few different outcomes:

1. People see initial results but eventually give up and put the weight they lost back on and more.
2. People start drastically under eating calories, not fueling their body and end up feeling sluggish and not energetic, especially during their workouts, due to a lack of readily available fuel via carbs.
3. Some people stick it out and see good results and achieve the body composition they desire. But in order to maintain it, they are stuck on only eating meat forever and always and can’t enjoy a variety of different foods at restaurants and special occasions. Thus making it a poor long term strategy, even if successful.

With all of this in mind, it is best to learn how to incorporate carbs into your diet in a healthy and productive way. Here are some suggestions:

• Eat higher carb meals before and after workouts for energy and recovery purposes
• Stick to carb sources that make you feel good. Stay away from too many processed and pre-packaged carb sources.
• Allow yourself to enjoy treats and other high carb foods such as pastries, pizza, desserts etc. on special occasions, but avoid making them a staple in your diet.

Carbohydrates provide a number of important functions in the body. Here are a few examples:

• Fiber is found almost exclusively in foods that primarily consist of carbs. Getting enough fiber is vital for proper digestion and gut health.
• Carbs are important for recovery and help build muscle, especially when paired with protein, by replenishing glycogen stores in muscles and assisting in muscle protein synthesis.
• Carbs are essential for brain function, your brain needs carbohydrates (in the form of glucose) and it can’t store much. Therefore, for optimal brain function, it is crucial you consume enough in your diet.
• Carbs also help with sleep due to many sources of carbs containing a chemical called tryptophan that helps induce drowsiness.

Overall, carbohydrates are a crucial part of almost anyone’s diet, especially if you are active and doing strength training. At the end of the day, over consumption of calories is what leads to weight gain. Try to eat a diet with an appropriate balance of protein, carbs and fats and adequate micronutrients (vitamins and minerals) and combine with a regular routine of strength training and cardio. Then you don’t have to worry so much about avoiding carbs. At the end of the day, it’ll do you more harm than good. Carbs aren’t evil.