Contrary to what a lot of fad diets will tell you, carbohydrates (carbs ) are not the enemy! - especially when trying to change your body composition.
Despite having immediate access to information at our fingertips nowadays, there are still so many misconceptions floating around about carbs.
First of all, carbs do not stop you from losing body fat. Granted, some of the more palatable foods fall into the carb bracket, which can make them easier to over-consume, but it's not the carbs that's keeping you away from your goals. It's your calorie intake that determines this.
Carbohydrates are one of the main macronutrient groups and are our preferred fuel source for providing glucose for our brains and central nervous system. Although they are not an essential to have in our diet, it doesn’t mean we need to completely avoid them in our diet - regardless of what your trainer may have told you.
In fact, keeping carbs in your diet is a great way of maintaining a positive relationship with food. No food groups should be demonised as there are no bad foods. It is important to think about what is good for your soul as well as your goal. Cutting a whole food group out of your life may make the ability to socialise difficult when presented with food selections.
Dietary fibre can also help maintain digestive health and optimal health. Starting with a good source of green veg, wholegrains and fruit in your diet, should put you in a good position. When dieting, lower calorie/high fibre options can help you increase food volume and in turn, keep you fuller for longer, which is a win-win when dieting.
Fat loss and weight loss are two separate things, however we tend to use the terms interchangeably. When we want to fit into those pairs of jeans, we should be more focused on fat loss. We don’t go into a shop looking for size 75kg jeans. You will likely witness greater weight loss on a lower carbohydrate diet due to reduced water retention. However, water retention and body fat are separate things altogether. Unless you are adhering to a calorie deficit you will not lose fat. Fat loss can be achieved with or without carbohydrates. Think long-term here with your nutrition and what fits with your likes, tastes and lifestyle.
One final nutritional myth that has been floating around for decades is to not eat carbs after 6pm or you will get fat! If eating more carbs in the evening suits your preferences, then fill your boots. If you’re trying to lose body fat and prefer eating a big meal in the evening, eat more food in the evening, safe in the knowledge that this will not negatively affect your fat loss goals, as long as your calories are in check and you are adhering to your deficit.
Carbohydrates aren't the enemy that they're made out to be! Whether you choose to remove all, some, or none out of your diet, that's your choice, but hopefully the above points can help you make an informed decision.
Micheál Penston is the Head Coach at FM Fitness & Nutrition based in Westport, Co Mayo. They specialize in helping busy men and women to create the healthiest versions of themselves through educating and empowering around all areas of their lifestyle from fitness, nutrition, recovery and behaviours. You can grab a free copy of the 5 Stage Health & Fitness Kickstarter or find out more about their online and in person coaching methods at www.fmfitnessnutrition.com or social media handles @fmfitnessnutrition
