Why You Don't Need to Feel Guilty About Eating Carbs
I was inspired to write this by new research detailing the metabolic effects of a calorically restrictive diet consisting of low-carbohydrates vs. other calorically restrictive diets. This research found no advantage of substituting carbohydrates for fats in a fat-loss diet. This study only furthers existing research demonstrating that calories are the MOST important thing when it comes to weight-loss.
http://ajpendo.physiology.org/content/early/2017/07/31/ajpendo.00156.2017
"Strong data indicate that energy balance is not materially changed during isocaloric substitution of dietary fats for carbohydrates. Results from a number of sources refute both the theory and effectiveness of the carbohydrate-insulin hypothesis. Instead, risk for obesity is primarily determined by total calorie intake."
Why have carbs gotten such a bad reputation?
The idea that carbs make you fat is an outdated claim that has been refuted time and time again. Any diet that places a person in a caloric deficit with sufficient protein consumption will result in weighloss irrespective of carbohydrate/fat intake. Carbs, mainly sugar have gotten a bad name because they have the potential to be very delicious and any food that is overly delicious can be extremely easy to overeat. It is important to keep in mind though that both fruits and vegetables are mainly carbohydrates and fruits contain plenty of sugar. Of all the crazy diets out there I don't think I've ever encountered one fully shunning both fruits and vegetables. It is not the carbs that make people fat, it is the overeating of delicious foods like pizza, pasta and french fries. Almost anything that is over-consumed has the potential to be bad. Carbs are no exception, but labeling them as evil just because overconsuming them is bad makes water, medicine, vitamins, and literally all food bad as well.
How should I be structuring my diet?
the best diet is the one you can stick to for the rest of your life. The one that makes you feel and look your best without severely restricting yourself or taking away from other aspects of your life. I personally like the idea of an 80/20 rule. This means eating 80 percent "healthy" whole foods like lean meats, whole grains fruits, and veggies and indulging in moderation for your other 20 percent. Personally I like to track my calories all week and stay in check but eat one of my favorite foods like pizza or a burger and fries once a week by eating a little less for my other meals to make room in my diet to fit it in. The Graphic below does a fantastic job of putting an ideal diet into perspective.
YOU DON'T NEED FAD DIETS
YOU DON'T HAVE TO BE VEGAN
YOU CAN EAT PIZZA
YOU JUST NEED TO BE CONSISTENT AND KEEP YOUR CALORIES IN A RANGE THAT CAUSES FAT LOSS
Where to Start
http://www.calculator.net/calorie-calculator.html
Enter your info and this website will give you a calorie target
Track your food with myfitnesspal
Use the scale to loosely monitor your results