which One carb Cause fat loss ?
bringing your fat loss to a screeching halt
There’s a popular myth in many diet circles that carbs of ANY kind—at ANY time—will bloat you up like the Ghostbusters Stay Puft Marshmallow Man.
But that’s only true if you don’t know how to use carbs to your advantage.
In fact, if you match the right carbs strategically with your workouts, you’ll actually speed up your fat burning results!
But carbohydrates are a double edged sword.
Use the wrong ones at the wrong time and you’ll completely destroy your metabolism..
So how does it work?
It all comes down to the key hormone for weight loss:
Insulin is a bit like your body’s own personal Fedex.
It picks up packages—nutrients like protein,
carbs and fat—and delivers them to your cells.
You NEED insulin to live, thrive and perform at your best.
But when the system gets out of whack, you’re in trouble.
Packages start getting delivered to all the wrong places.
You start storing more energy as fat because you’ve become “insulin resistant” and your lean tissues aren’t answering the door anymore when the delivery guy comes calling.
Both diet and exercise have a powerful influence on how insulin acts in your body.
When you learn to synchronize the carbohydrates in your diet with the type of workout you’re performing that day,
you can easily double your fat loss potential.
And THAT is the trap of excessively low carb diets.
They deprive those calorie-burning lean muscle tissues of fuel.
You may lose fat in the short term,
but that fat loss quickly plateaus because you no longer have fuel for the lean muscle tissue that’s needed to keep your metabolism running at a high enough rate.
It’s a vicious cycle that leads to low energy,
loss of lean muscle, and a body that looks sickly,
deflated and unattractive.
But don’t worry, there’s an easy fix.
The secret is to strategically synchronize your carb intake with your workouts.
Here are 3 key principles that you should follow:
1-Match resistance training days with moderate carbs
Whether you’re lifting weights or using bodyweight training,
make sure you feed your muscles on resistance training days.
Your insulin sensitivity will be increased,
so you’ll store most of the extra carbs in your muscles,
priming your metabolic machinery for faster fat burning.
Stick to carbs that are absorbed at a moderate rate.
Things like fruits, yogurt, cooked squash and cooked beats are all great choices.
2-Stick to low carbs on “cardio” days
Cardio can take the form of both interval training or conventional “slow” cardio.
Your goal on these days is to accelerate fat loss,
so stick to a low carb diet.
Quality protein is your base.
Add loads of veggies like broccoli, cauliflower, spinach, cabbage, cucumber, and other greens.
And make sure you include some good fats for energy,
especially if you choose lean meats.
3-Give yourself one high carb day each week
I don’t necessarily suggest a “cheat” day,
because many people let them get completely out of control.
But I believe regular days of carb replenishment will accelerate your fat loss.
You’ll bring your leptin levels up to baseline,
you’ll refuel your muscles,
and you’ll give yourself a well deserved psychological break.
Ideally, stick to whole food carb sources like sweet potatoes, rice, quinoa, bananas and sprouted grain breads.
A lot of people have trouble with gluten without even knowing it,
so you may want to steer clear of wheat products.
Follow these guidelines,
and you’ll be feeding carbs to your muscles exactly when they need it. You’ll also switch on your cellular fat burning furnace by depriving your body of carbs at precisely the right times.