Carbohydrates are often misunderstood as the "culprit" in their quest for a healthy body, and many people choose to cut them off drastically or even completely from their diet, believing that they will be able to lose weight easily. However, the truth is far more complicated than we think. Today, we're going to dive into the real role of carbs in the fat loss process and why a reasonable intake of carbs is crucial to building your ideal body.
Symptoms after eating too little carbs: Be alert to the signals sent by the body
When carbohydrate intake is too low, our body sends out a series of warning signs, including but not limited to:
- Constant fatigue: Carbs are the body's main source of energy, especially the brain and muscles. When you don't get enough, you will feel less energetic and get tired easily.
- Mood swings: A lack of carbs can affect serotonin levels in the brain, which can lead to mood swings, irritability, or depression.
- Metabolism slowdown: The body will enter "energy-saving mode", which will reduce the basal metabolic rate, which is not conducive to fat loss.
- Malnutrition: Carbohydrates are good carriers of many important nutrients, and inadequate intake can lead to multivitamin and mineral deficiencies
Carbs: The right hand man for fat loss
Surprisingly, a sensible intake of carbohydrates doesn't hinder fat loss, but rather helps. This is because:
- Promote fat oxidation: The presence of carbohydrates can promote the oxidation of fatty acids, helping fats to burn more fully, thereby accelerating the fat loss process.
- Maintain muscle mass: Moderate carbohydrates can prevent the body from breaking down muscle for energy, which can help maintain muscle mass and increase basal metabolic rate.
- Provides long-lasting energy: Carbs can provide a stable source of energy for long periods of exercise, allowing you to perform better and burn more calories during exercise
How to consume carbs scientifically?
- Diversify your options: Prioritize complex carbohydrates such as whole grains, legumes, vegetables, and fruits, which are rich in fiber and help stabilize blood sugar.
- The principle of moderation: according to the amount of personal activity and physical needs, reasonably arrange the intake of carbohydrates to avoid excess.
- Timing: Increasing carbohydrate intake before and after exercise can help improve exercise performance and promote recovery