The Best Carbs To Eat For Fat Loss
So following on from Monday's blog post on the Best Plant Based Sources of Protein (which you can check out by clicking here if you missed it) today we are going to be looking at my fave macronutrient
Why are carbs my fave... especially when *most* people believe that carbs make you fat???
Cause they are the happy macronutrient!
Have you ever seen someone who is doing low carb?? Usually they are low energy, sluggish, craving sugar, tired & grumpy.
There are a few unicorns who can do a lower carb style eating, but for most of us carbs are what give us life and you shouldn't restrict them!
You just have to be smart about the carbs that you choose, and to help you choose carbs that will actually help you have energy and lose weight you can download my Top 25 Smart Carbs list at the end of my blog.
Personally I don't know why low carb diets have become so popular. Yes, you can see some initial short term progress very quickly due to a drop in water weight. But, long term they are VERY hard to adhere to and can be quite restrictive.
So why have carbs got a bad wrap??
I believe a lot of people actually erroneously blame the carbs - when it is not all carbohydrates fault.
People will call lollies carbs, doughnuts carbs, crisps carbs - when these should be called processed foods, and instead of avoiding carbs you just avoid processed foods.
Processed foods contain a lot of sugar, a lot of fat and a lot of additives. This is a really bad combination for your body and it is very easy to overeat processed foods because they lack nutrients (what your body ACTUALLY needs and craves). So you keep eating, and eating, your body is searching for nutrients... all the while you are consuming empty calories. This can lead to rapid weight gain and other health issues like micronutrient deficiencies, fatigue, stress, lack of motivation.
For eg. let's look at a basic doughnut with sugar.
Per 100g it has 426 calories, 23g of fat & 51g of carbohydrates.
At first glance you could be mistaken for thinking that carbohydrates well outdo the fat, but...
When you work out the calories per macronutrient
207 calories come from fat; and
204 calories come from carbohydrates.
Therefore, there are actually slightly more calories from fat in a doughnut than from carbohydrates.
Fat has 9 calories per gram, and carbohydrates are the same as protein at 4 calories per gram.
So for all this time you have probably mistakenly been blaming carbs for your fat gain...
When it is this high fat, high carb combo that is actually derailing your progress.
So next time you feel the urge and motivation to start focusing on fat loss....
Instead of saying "I'm cutting carbs"
Say, "I'm cutting CRAP"
(CRAP = carbonated, refined, artificial & processed foods and drinks).
And focus on eating healthy whole food carbs like fruit and veg (or check out my download list of smart carbs at the bottom of this post).
In fact, eating a moderate (between 40-70% of total calories) amount of carbohydrates and following a plant based style eating was considered the healthiest when it came to overall longevity in this recent study published in the Lancet medical journal (you can see an article about it here).
In the general macros I give for fat loss I usually say around 60% carbs, 25% protein, 15% fat.
And make sure you choose whole food, actual real food sources. That's where you are going to get all the benefits - without the excess calories.
For example, carbohydrates are super important for a lot of bodily functions. Our brain loves running on glucose. If you train, having glycogen stores is really important for performance and energy. Starchy carbs like potatoes are great for our gut microbiome. Fruit is full of antioxidants, which help fight and reverse the signs of aging and oxidative stress. They also contain polyphenols which again help with microbiome and maintaining a healthy balance of 'the good guys' in your gut.
Not to mention carbohydrates contain generally the most fibre, which helps keep you regular.
Plus so much more... this is literally just scratching the surface of the benefits of carbohydrates.
So if you are someone who has been scared of carbs in the past, maybe it is time to make peace with this macronutrient.
Try adding some of the smart carbs I give you in the list you can download below back into your diet. Or, try my specifically formulated recipes... like those found in my 28 Day Vegan Shred and feel your energy levels rise and your fat start to melt away.
Carbs are not the enemy, they are a very important macronutrient to be enjoyed (not abused).
I hope you have learned something in this blog, and that I have helped put your mind at ease with eating carbs. Please feel free to ask any questions or concerns about carbs in the comments.
Also, please feel free to share this with anyone who is worried about eating carbs when it comes to fat loss, or anyone who is transitioning to a plant based diet and might be worried about eating too many carbs (or just want to make sure they transition right).
P.S. My blog on the best plant based sources of fat is here >> https://becomeaplantbasedbabe.com/blogs/news/the-best-sources-of-plant-based-fats
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