Eat Carbohydrates and Still Lose Fat

carbohydrates are the most confusing of the three macronutrients, the other two being protein and fat. One school of thought says eating carbohydrates makes you fat and recommends that you lower your carbohydrate consumption to below 15% of your daily calorie intake. The other states that they are necessary for a healthy, balanced diet and should make up around 50% of your daily calories.

Both theories are neither entirely wrong nor right. Eating carbohydrates will make you fat only when you eat the wrong type of carbohydrates at the wrong time. If you eat the correct type of carbohydrates at the right time, you may, in fact, boost fat loss or muscle growth. Also, while it is true that carbohydrates are needed by our organs (especially the liver, brain and heart) and muscles to function well, losing fat with a high carbohydrate intake is extremely difficult.

So, how do we eat carbohydrates correctly?

There are two types of carbohydrates: simple carbohydrates such as white bread and sugar which break down into glucose very quickly, and complex carbohydrates like potatoes and high fiber fruits which take more time to be broken down. If you eat simple carbohydrates when your rate of energy expenditure is low, your glucose production will be higher than its consumption, and the excess glucose will end up as fat. By balancing the right kind of carbohydrates with your activity level, you can manage your weight loss and muscle growth. Here are seven simple steps to do just that:
Limit your daily carbohydrate consumption to around 25% to 30% of your daily calorie intake for fat loss and around 35% to 40% for muscle growth. (Above 40% usually gives you more fat than muscle).
Consume 25% of your daily carbohydrate intake during breakfast. This kick starts your metabolism after being in power saving mode during the night, and gives you energy to start your day. Focus on complex carbohydrates for this meal so you have a more constant and longer supply of energy throughout the day.
Consume another 25% of your daily carbohydrate intake before your workout. Focus on complex carbohydrates so you have a constant energy supply throughout your workout.
Consume another 25% of your daily carbohydrate intake immediately after your workout. After exercise, your muscles are hungry for glucose to replenish their store of glycogen. Therefore, this is the right time to eat simple carbohydrates without worrying too much about excess glucose.
Spread out the remaining 25% of your daily carbohydrate intake throughout the day, focusing on complex carbohydrates so your organs will always have supply of energy to function properly.
Limit your carbohydrate intake in your last meal of the day as your activity level and energy needs after the meal will be low.
On your non-workout day, consume most of your carbohydrates during breakfast and early on in the day. Your carbohydrate intake should keep getting lower as the day progresses until you have very little carbohydrates in your last meal.

By following these guidelines, you'll be on your way to a trimmer fitter you, while ensuring that your body still gets the carbohydrates it needs to maintain good health.