How Carbohydrates Contribute to Weight Gain
right amount. However, in some cases they can also make you gain a lot of weight. Carbs are known for being your body’s the primary source of energy. As soon as your carb sources are depleted, your body starts using fat as energy. This leads you to burn a lot of the stored fat in your body, leading you to lose a significant amount of weight.
However, this happens only if you’re on a low-carb diet. Moderate weight loss can also be achieved if you choose not to consume any primary sources of carbohydrates. Nevertheless, if you don’t pay attention to nutrition and don’t really know how much carbs you consume on a daily basis, you may start experiencing weight gain.
A Public Misconception
A common misconception among the general public is that fat makes you gain weight, but carbs and carbs alone are often ones to blame for this. The main difference between these two macronutrients is that carbohydrates increase blood glucose and insulin levels, while fat simply doesn’t have that effect on your body. This is important because the hormone known as insulin is actually responsible for body fat storage. Since fats won’t trigger insulin release, they won’t be stored as body fat.
When you consume a lot of carbohydrates (or a meal consisting of mostly carbs), your blood glucose levels will drop way before your insulin levels decrease. This will make you gain a lot of weight because you will be hungry after glucose levels in your body drop below normal.
During this time, your insulin levels will still be high, so it will stack away glucose in the form of body fat. It’s not unusual to experience hunger only 2 hours after eating a meal consisting of only carbohydrates.
Carbs Turn to Glucose
In addition, if you then choose to consume a snack that’s also high in carbs, you will fall into a vicious cycle. You will experience hunger much more often throughout the day and you’ll also gain a lot of weight. Moreover, carbs turn to glucose in the bloodstream, and then that glucose is used by the body for energy, but any that is left unused is then stored as body fat.
Now, if you’ve ever tried losing weight through a diet, you were probably given advice to try out a low-carb diet because it helps everyone a significant amount of weight in a very short amount of time.
But Why is That?
We’ve already learned that carbohydrates are converted into glucose, which your body uses for energy. However, any leftover ‘fuel’ becomes a polysaccharide carb known as glycogen. Both your muscles and liver store glycogen, so that they can quickly turn it back into glucose whenever you need energy.
However, there is a huge downside to this. Glycogen makes muscles hold on to more water, which significantly increases your weight. By cutting back on carbs, your muscles will release this water, and you will ultimately lose a lot of weight quickly.
Not All Carbs Are the Same
However, you should know that not all carbs are the same. An overweight person can eat the same amount of carbohydrates as a person of normal weight and constantly experience more weight gain. This is because the types of carbs you consume really matter. When it comes to weight gain, pasta and white bread are some of the worst sources of carbohydrates you can consume (since they contain an excess of refined carbs).
Processed carbs are also found in numerous desserts, snacks, and sugary drinks. These carbs have a high glycemic index and cause a rapid spike in blood sugar. If they’re not used up, they are quickly turned into fat, ultimately making the numbers on the scale go up.
When you’re eating carbs, choose the right ones, the Ketogenic low carb diet recommends 20 grams of carbs daily from non-starchy vegetables, some nuts and full fat dairy as their main sources for ultimate weight loss.
Fat Only Makes You Fat When Paired with Carbohydrates
Truth or Myth?
Wait just a darn minute, so you mean to tell me fats are not the bad guys? That they are merely “accomplices,” or the subject of peer pressure?
Yep, chances are you have been wrong about fat your entire life. Kind of like that one guy in high school who was too weird to be friends with, but now owns a fortune 500 company!
See, for years, decades even, we have been fed with misinformation, as a result of a correlational, and not a causational link. To illustrate, a great example would be to say, “People that are born have a 100% chance of dying.” We know that we all have to diet, but being born is not the direct cause of it. That sums up the similar assumptions made on fat.
Interestingly, fat began to get a bad rap sheet the same time the introduction of readily available carbs appeared.
Think breakfast cereals, and snacks. At this time, cases of cardiovascular disease, diabetes, a range of metabolic disorders and obesity began to spike. Yes, in fact, by approaching studies involving fats with a biased eye, the verdict was met before having a fair trial. So what is the truth? Read on and find out yourself!
Insulin Calls the Shots Behind the Scenes
When we ingest foods, be it fats, carbs or proteins, the molecules contained in them do not magically turn into fat, or new cells or whatever. They must be “shuttled” to their final destination y something. This conductor is insulin.
Under normal circumstances (by normal, we mean occasional stimulation), insulin is the prodigal hormone. It is important for ensuring nutrients get where it has to go, so that cells and subsequent organs function, as they should.
However, following the introduction, and subsequent frequent consumption of carb heavy foods, insulin started working overtime, “hoarding” nutrients into cells, more particularly, fat cells. As these fat cells grew, and insulin lost sensitivity, a dangerous cocktail of elevated blood sugar and fat levels resulted, setting the stage for diabetes and high cholesterol.
Fat Does Not Like to Be Stored
You may or may not know insulin by its name “the storage hormone,” as its primary role is that defined. However, fat had different things in mind. Research has shown that our ancestors were very lean and healthy, all thanks to a primary fat metabolism. Their diets consisted mainly of wild animals, with the occasional forage consumed too (such as berries). The result was a metabolism that used fats for fuel, the way we were meant to function but altered via means of mass produced cheap carbohydrate foods.
Under the influence of insulin, however, fats are powerless to be burned directly as fuel, and will only be called upon in cases when sugars are low. It is then, or when following a ketogenic diet (low carb eating that results in ketosis where the body uses fat for energy instead of dietary carbs), that the true beauty of using fat as a primary fuel source is revealed.
Fats Do Not Stimulate Insulin Release
Fact- you can literally eat a whole cow and not experience a surge of insulin, causing your body to begin oxidizing the fat directly for fuel. However, the typical idea of a meal includes both carbohydrate and fat, resulting in storage of both in cells until needed (if ever).
Without the influence of carbs, and associated insulin spikes, fats are easily burned off and not stored in fat cells.
Truth: fat is not bad for you by itself; rather only when under insulin’s grasp.
What’s even more revealing is the fact that the ketogenic diet; one high in protein and fats, but extremely low in carbs, promotes weight loss and leads to improved health, far over the “approved diets” of the world’s governments.
A deliberate ploy to enrich pharmaceutical companies? Hmmm we hope not!
The many studies that have shown low carb diets to be more effective in actual pounds lost and reducing cholesterol levels than low fat diets support the theory, that low carb is more effective for weight loss and burning body fat. Of course, you can also ask the thousands of people, many of whom were obese, who have successfully lost weight and kept it off with a low carb diet if you are still not convinced.
Low Carb Diets Help You to Lose Weight Without Starving
Low carb diets are common in the weight loss spectrum. Many studies have shown them to result in more weight lost as compared to the standard low fat diet plan. Going on a low carb diets has so many health benefits, including the fact that they are highly effective at eliminating visceral fat, such as that in the belly, a most dangerous type of body fat.
There have been so many speculations, thoughts and ideas on why low carb diets are effective for weight loss, hopefully this article will bring some clarity.
How Does It Aid Weight Loss?
Eating a low carb diet triggers a process known as ketosis, which is where the body begins to burn fat for energy instead of dietary carbs, which is a very efficient way to burn fat stores and lose weight.
2.Eliminates water weight:
People who have gone on low carb diet typically lose quite a bit of weight in the first two weeks, likely, this occurs when water that is tied to glycogen comes off the body and is actually a quite encouraging event that supports the continuation of a healthy lifestyle.
3.Eliminates insulin trigger foods:
Starch and sugar carbs are insulin triggers that cause blood sugar spikes that lead to weight gain. While on a low carb diet, these insulin triggers are eliminated so the body can burn fat instead of storing it.
4.They are high in protein:
Protein helps keep you full and satisfied so you naturally eat less, it also helps to increase lean muscle mass that promotes fat burning. This is one of the factors that make low carb diets effective.
5.Regulates the appetite and naturally reduces calorie intake:
A low carb diet naturally regulates the appetite because all those insulin triggers foods that wreak havoc in the blood stream to cause erratic hunger and out of control cravings are eliminated.
Additionally, researches from St. Louis and Japan (Banks WA1, Coon AB, Robinson SM, Moinuddin A, Shultz JM, Nakaoke R, Morley JE, et all) found that the hunger regulating hormone leptin is positively affected by the low carb diet’s ability to reduce triglyceride levels in the body, which allows that hormone to work more effectively in regulating the appetite.
When people embark on a low carb diet, their appetite significantly drops naturally, and they naturally feel satisfied with less food, resulting in weight loss as they naturally eat less calories and without suffering and starvation.
What Exactly Is a Low Carb Diet?
A low carb diet is a system of eating where carbohydrates are drastically or significantly, cut from the diet, and in the strictest plans, like the Ketogenic diet, carb intake is limited to non-starchy vegetables and some dairy. When one’s diet contains fewer carbohydrates, the body no longer gets its energy from the glucose they produce and instead begins to burn fat for energy.
Starch and sugar carbohydrates are substituted with healthy fats and a moderate protein intake. Sugar, pastries, pasta, bread, cereal, beans, or any other starches are no longer allowed, as you will indulge vegetables, fatty foods such as butter, fatty fish, oils and some dairy along with eggs, steak, chicken, seafood and other protein sources.
Are Low Carb Diets Safe?
This is a frequently asked question, which is common amongst people wanting to embark on a low carb journey. The low carb experience is not for everyone, though it is followed by thousands of people around the world, without any problems. It may have side effects for some, while others may experience nothing.
Usually any side effects are short lived. In general, statics and research shows them to be highly effective for weight loss, and to also reduce risks for cardiovascular disease better than low fat eating plans. Make sure you understand what a particular low carb diet has to offer before choosing it. In conclusion, low carb diets aids weight loss by triggering ketosis, a metabolic state where the body uses stored fat as its source of energy.
Low carb diets also do a great job of regulating appetite and naturally allow those following them to eat less, while feeling satisfied and this is another one of the main reasons that the weight loss is so strong and visible. Low carb diets are not fads, but lifestyles that have helped thousands of people reverse obesity and improve their health. It may just do the same for you.
Stay well and take care!