good carbs vs bad carbs

• It’s important that you remember, that carbohydrates control insulin and insulin controls fat storage, so carbohydrates control fat storage. This correlation between carbohydrates and fat storage is important, because if you control your carbohydrate intake you will lose weight quickly. Consuming the right kind of carbohydrates will also help improve your health at the same time, since they would be nutrient based.

• Carbohydrates have a bad effect on the body. It’s also important to realize that when you choose to eat and how much you choose eat has a significant impact on your bodyweight composition. Why are carbs so bad for the body?

• Carbs are mainly used as fuel in the body, some are used immediately and the rest are stored as fat for later use. Carbohydrates break down as glucose after you have consumed them. For most healthy people glucose will not be burned immediately but will be stored as glycogen in the liver and muscles cells. So eating carbs is the equivalent of eating sugar, and as we know sugar is not good for us.

• Less than one teaspoon of glucose represents a normal level of blood glucose for a 160 pound male. So there is no reason to consume carbohydrates, because researches estimate that the body manufacturers 200 grams of glucose everyday from the fat and protein we eat. So don’t eat any carbs at all, stop now. But are all carbs bad?

• Not all carbohydrates are bad, there those that are nutrient based like fruits and vegetables. These should be your primary source of carbohydrates, because they contain the least amount of carbs per serving compared to grains legumes and processed foods. Try to eat more vegetables than fruits in your daily diet as they contain glucose, preferably 1 or less fruit per day.

Be sure to stay clear of• Grains including wheat, corn, rice, oats,

breakfast cereals, pastas, breads, pancakes, rolls, crackers, and even “natural” grains like barley, millet, rye and the like.

• Sugars

• legumes like alfalfa, beans, peanuts, peas, lentils, and soybeans

• fizzy drinks

• all forms of processed foods

So how many carbs should you consume a day?

• 0-50 carbs/day

• - intermittent fasting/ketosis zone

• Causes Rapid weight loss

• Not recommended for long term use

• Since it reduces the amount of vegetables you can consume

• 50-100 carbs/day

• Sweet spot for weight loss

• Minimal insulin production at this level

• Can realistically loose a pound a week at this level

• You not only lose weight at this level but you become healthy as well

• 100-150 carbs/day

• Weight maintenance zone

• You’ve reached your goal weight and only want to maintain

• 150-300 carbs/day

• Gradual weight gain

• Better for endurance athletes, but not good for long term

• 300+ carbs/day

• Obesity zone, of which most of us are in

• The average American diet has that many carbs.

What should you eat more of?

• Fruits vegatables, meat, fish,nuts and seeds