Who doesn’t love eating carbs? Everyone I know loves them.
There are a lot of different types of carbs, but this particular nutrient is found in most of your favorite foods – and it’s pretty easy to over do it. Eating too many carbs will lead to weight gain. Just as important though, is not only how many carbs you eat – but when you eat them. So, it makes sense to share with you exactly how to eat carbs by doing two things: knowing when to eat them and how to “cycle” them.
No one wants to give up all their favorites carbs and with this method you don’t have to. Don’t misunderstand; even though this article is about showing you how to eat your favorite carbs without getting jeopardizing your diet, you should not confuse yourself to think this is a pass to eat unhealthy food. It’s not.
Cookies are still cookies, and;
And, a Snickers is still a candy bar loaded with sugar and bad fats.
So… how can you eat carbs and still maintain your weight?
First step: Find your upper limit
At Bootique Fitness we make it a point to help you determine the best way to stay fit, and that includes nutritional planning. Essentially what you need to do is assess your insulin sensitivity. It may sound hard to do, but it’s not. As you continue getting healthy, your insulin sensitivity may change. As a result, the best way to figure out your insulin threshold is through good ole trial and error. By calculating how many carbs you can eat daily without gaining weight (or to maintain or to lose weight), you will have found your daily “upper carb limit.” Be sure to limit your carbs to the whole grain variety and not the bleached white flour type.
Second step: The right time to eat carbs
If you have an apple-shaped body where you gain weight primarily in the abdomen or you are trying to lose weight and reshape your body, then you should limit starches and higher glycemic carbs to just two specific times during the day. The first time is it okay to eat higher glycemic carbs is at breakfast. Your best choice for that time would be fruit or gluten-free whole grain oatmeal.
The second time you can indulge in higher glycemic carbs is directly after your workout. This is actually the best time to eat your favorite carbs or a treat that satisfies both your cravings and your body. Actually, this one of the greatest reasons to perform resistance training programs like the ones at Bootique Fitness because this type of training can improve your insulin sensitivity for up to 18 hours after your workout. Plus, your metabolism gets a boost for another 38 as well!
That information is sure to make you smile if you’re someone who doesn’t want to give up sugary foods completely. You can still eat (some) of those items right after your workout. Also, note that you should include protein with your post workout meal – not just carbohydrates.
Yes, it’s better to have some fruit and followed by a protein shake following your workout instead of eating empty calories. The bottom line is that it’s okay to have a treat after your workout every once in awhile, but not after each time you workout.
Third Step: Carb cycling
Carb cycling is actually pretty simple. On the days you workout – eat “clean, complex carbs” such as fruit, sweet potatoes, brown rice, lean fish, etc. On the days you do not exercise – keep your carb load low with simple low glycemic ones like all those green leafy items (spinach, kale, etc).
This cycling allow you to use carbs for energy when you need it, and not when you’re less active. Pretty simple, right?
Those are the three steps to eat carbs and not gain weight. Hopefully, these tips were helpful in shedding some light on how you don’t have to completely give up carbs in order to lose weight and burn body fat. In fact, if you begin putting these three steps in to practice you will quickly begin seeing the fruits of your labor!