Unpacking Carbs: Navigating Weight Loss, Workout Energy & Hormone Health

We are big fans of the “ Nutrient dense Cyclical keto” approach when it comes to nutrition. There Are so many fad diets online it’s hard for uninformed people to understand what’s right for them. Carbohydrates are often villainized in the keto diet community. We here at Haute Wellness try to refrain from the word keto for this very reason. Carbs have a critical role in our diets and understanding what types of carbohydrates are important to consume, timing and goal specific ratios, are important to achieving your wellness goals.

Understanding Carb Restriction:

Carbohydrates, essential for various bodily functions, are often misunderstood. While integral to energy production and hormonal balance, the type and quantity consumed matter significantly.

Carb Intake Recommendations:

For individuals aiming for weight loss, it’s advisable to limit carbohydrate intake to no more than 100g per day. This moderate restriction supports weight loss while providing sufficient energy for daily activities and workouts.

Carbs & Hormones:

Scientific Insights:

• Insulin Production: Balanced carbohydrate intake is crucial for maintaining steady insulin levels, which is vital for glucose utilization and preventing insulin resistance.

• Serotonin Production: Carbs influence serotonin levels, affecting mood, appetite, and sleep, playing a pivotal role in overall mental health.

Weight Loss Mechanics:

Moderate carbohydrate restriction enhances weight loss by improving insulin sensitivity and promoting fat metabolism. Improved insulin sensitivity allows for efficient glucose utilization, promoting metabolic health.

Timing Your Carbs for Workouts:

For those engaging in morning workouts, consuming complex carbohydrates at dinner can be beneficial. This strategy helps replenish glycogen stores in the liver, providing stable energy for exercise without causing blood sugar spikes. Opt for complex carbs like quinoa, lentils, or sweet potatoes during evening meals to prepare for the next day’s workout.

Smart Carbohydrate Choices:

Complex Carbohydrates:

• Examples: Whole grains, purple sweet potatoes, tuber, and above-ground vegetables. These options provide sustained energy release and are rich in nutrients and fiber.

Simple Carbohydrates:

• Examples: White bread, pastries, and highly processed foods should be limited due to their rapid digestion and impact on blood sugar levels.

Low-GI Fruits:

• Opt for low glycemic index fruits like berries and stone fruits while consuming higher GI fruits like bananas and apples in moderation.

Conclusion:

Understanding carbohydrates’ multifaceted roles is essential for making informed dietary choices. With a balanced approach to carb intake, individuals can support weight loss, muscle-building, and hormonal balance while ensuring adequate energy for daily activities and workouts.