Carbohydrates have a bad reputation in the diet world, but it’s unwarranted. Carbohydrates are an important part of maintaining a healthy, balanced diet. When it comes to weight loss, however, it’s important to understand the types of carbs that will support your success in achieving or maintaining a healthy weight. Read on to find out more about carbohydrates and weight loss.
Why do we need carbs?
Carbohydrates are a vital source of energy for your muscle, brain, and other cells. They play a major role in the structure and function of cells, tissues, and organs. Carbs help support healthy digestive function, affect the absorption of nutrients, and aid in cardiovascular health. Carbohydrates provide you with energy for your fitness routines, help you sustain your energy while you exercise, and accelerate your recovery when you’re done. Studies have shown that carbohydrate depletion is associated with fatigue and diminished exercise intensity. Carbs are an important part of maintaining a healthy, active lifestyle.
The problems with low-carb diets
Carbohydrates are found in a lot of the foods we eat, from healthy beans, fruits and vegetables to the not-so-healthy donuts and potato chips. You can eat carbs and lose weight as long as you eat the right kind of carbs and consume fewer calories than you expend. Limiting your carb does aid in weight loss, but problems with low-carb diets happen when they restrict the intake of carbs at the expense of the healthy nutrients the body needs to function properly. Even when carb restrictive diets work to help you shed pounds, if it’s not done in a sustainable way, you run the risk of gaining the weight back quickly. It is possible to limit your carb intake and remain healthy, but if you’re restricting all carbs and sticking only to fats and proteins, it can have a negative impact on your overall health. Low-carb diets have been linked to some serious long-term health consequences including bowel problems, high cholesterol (from a diet high in fats), and osteoporosis. If you’re not sure how to get the nutrients you need while losing weight, it’s best to work with a doctor or nutritionist who understands the science of weight loss and the role carbs play.
Carbs and 10x Diet
At 10x, we don’t just understand the science of weight loss, we also pass it on to our clients by providing them with very specific and easy-to-follow guidelines that make it easy to choose the right foods to support their weight loss goals. We recommend keeping your net carb intake at about 30-40 grams per day. If you saw our earlier post on the difference between net carbs and total carbs, then you may remember that when looking at a Nutrition Facts label, you can easily determine the net carbs in an item by subtracting the fiber and half the sugar alcohols from the total carbohydrates.
When limiting your net carb intake it’s important to consider not just the number on the label but also the additional nutrients each food item contains. If an item is high in carbohydrates and has no other nutritional value, as is the case with most refined carbs like white breads and pastas, it’s just empty calories.
For example, bagels can have anywhere from 55 to 80 grams of carbs and 2 or 3 grams of fiber, so their net carbs are 52 to 78 grams. And at 330 to 360 calories (for the bagel alone), they don’t offer much else.
A serving of carrots (about a half cup), on the other hand, has 6 grams of carbs and 2 grams of fiber, so their net carbs are 4 grams. At about 25 calories per serving, carrots also provide other nutrients such as vitamins A, K, C, calcium, and iron.
A half cup of black beans contains 21 grams of carbs and 6 grams of fiber, giving it 15 grams of net carbs. Additional nutrients include 8 grams of protein and significant amounts of iron and potassium.
If you shop and eat with nutrients and our formula in mind, you’ll come to understand that the carbs found in legumes and vegetables tend to give you more nutritional value with less calorie density and lower net carbs. This means you can eat them at a higher volume, fill up, provide your body with healthy nutrients, and still lose weight.
Ready to slim down and feel great again? Try 10x today!
Making important changes to your diet and exercise routine is the surest way to lose weight and keep it off. If the prospect seems daunting and fear is holding you back, 10x is here for you. Our doctor-supported telemedicine weight-loss program provides you with 24-hour online access 7 days a week. You’ll receive safe and effective medicine to help curb your appetite and manage cravings while you make the necessary lifestyle changes that support your weight loss goals. Dr. Laverson and his staff are committed to your success, and we look forward to joining you in your weight loss journey. Join now and let’s get started today!