Discover the truth about carbs and your fat loss diet...
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I'm glad you found this video because the answer is a resounding YES! In fact, from helping tons of guys lose weight over the years, I believe carbs are an important part of your weight loss diet. But, because there are so many myths out there saying carbs are the enemy, I wanted to clear some things up in this video to give you the truth.
First things first, what are carbs? (0:40)
So here's the fact, not all carbs are bad. Just because something has carbohydrates in it does not mean it will make you fat. But, there are good carbs and bad carbs along with proper portions and improper portions. And the best way to differentiate between the two is to first understand what a carbohydrate is.
The different types of carbohydrates (1:32)
Carbohydrates are separated into 2 categories:
1) Simple carbohydrates
2) Complex carbohydrates
Simple carbohydrates, which are made up of monosaccharides (one unit sugars) and disaccharides (two unit sugars), are the worst of the two types, due to their lack of vitamin and mineral content as well as lack of dietary fiber.
Complex carbohydrates, which are made up of polysaccharides, are the better of the two types, due to the higher vitamin and mineral content and a higher amount of dietary fiber.
What do carbohydrates do?
When carbohydrates are consumed, they are broken down into glucose by the body and stored as glycogen in the liver and in the muscles. When we exercise at a high intensity, this stored glycogen is broken back down into glucose and used as energy.
The remaining unused glycogen will be stored as body-fat. This shows the importance of exercise, as well as a good eating plan, to develop a healthy working and healthy-looking body.
How many carbohydrates do I need?
As a rule of thumb for a non-restrictive diet, your carbohydrate intake should be approximately 30-40% of your daily calorific intake. This should be spread throughout your meals per day, but quantities should be adjusted to be more before periods of activity, and less before periods of rest or inactivity.
Your intake may need to change slightly depending on the activity you are doing for that day. If you are on a rest day or are lifting lighter, you will not need to eat as many carbohydrates as you would if you were lifting heavy or doing an intense cardio session.
Where do I get it?
As mentioned above, complex carbohydrates are the better, healthier choice of carbohydrates. These are found in unrefined foods such as:
Wholemeal, Rye, and Granary breads
Brown rice
Wholemeal pasta
Quinoa
Simple carbohydrates should be avoided as much as possible.
They can be found in refined foods, like:
Candy
Soda
Cakes
Refined bread
Sugary cereal
So now you know what carbohydrates are, what they do, how much you need and where you get them from, you are all set to incorporate them into your diet in the proper way.
I hope this has been informative for you.
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Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
**Disclaimer: This information on how to lose 30 pounds in a month for men is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
