Carbohydrates and Weight Loss  

Most people who are either thinking about losing weight or are actively doing something about it have drawn some conclusions about what they think is the key problem with their current diet, and very often carbohydrate is given blame for weight gain. How many people think they are "carbohydrate addicts" or "crave carbohydrates" ?  This is usually followed by a resolve to severely limit carbohydrates in all forms, and to identify all carbohydrates as "bad".  For those of you who follow this line of thinking, I encourage you to rethink your position, and to review the following facts on carbohydrates and diet.

As I wrote in a recent newsletter, a diet plan should typically consist of 18-20 % Protein, 50% Carbohydrate and 25-30% Fat. These percentages work for most people, but vary somewhat depending upon health status, and as previously stated- are custom designed for you in my Personal Diet Plans. That means at least one-half of a person's calories should come from carbohydrates. You can't possibly achieve this goal if you're avoiding carbohydrates!

And just to review....
Carbohydrates are the body’s primary source of energy, and are quickly and easily converted to blood glucose, the body cells’ preferred source of fuel. In particular, the brain must have glucose as a source of energy. The brain will not use other sources of energy except in the extreme case of starvation, in which ketone bodies (from the breakdown of body fat) are used by the brain. The body cannot store a large amount of carbohydrate; there is only a short supply available as glycogen in the liver and muscle. Therefore, carbohydrates must be supplied on a regular basis.  

So, your body really does require carbohydrates, and  you can't possibly avoid them altogether. The question is, how do you control them so that these foods don't become your diet downfall?

I've heard many people say that are out of control when it comes to carbohydrates, that they "crave" carbs, or that they have to stay completely away from bread or sugar. Does this sound familiar? If this a problem for you:

1. Identify very carefully, the specific foods you "crave":

Is it bread OR is it bread and butter/margarine/peanut butter?  Is it pasta OR is it pasta with a sauce on top?  Is it candy OR is it chocolate?

If you break down these specific cravings for foods, you'll likely find that you are not craving pure carbohydrate, but a mix of carbohydrate and fat.  It may be fat that you're craving, or a desire for a tasty food that you enjoy, not just the carbohydrate! Fat adds taste to food, a pleasant mouth feel, and a feeling of fullness. Carbohydrates provide mostly a quick source of energy. They make a great combination when it comes to satisfying a need for food. If you really were craving pure carbohydrates, you would likely choose a more pure form of carbohydrate, like a piece of fruit or fruit juice, soda pop, or hard candy. 

2. Is there a pattern to your need for carbohydrate?

If you are skipping meals, exercising without supplying your body with the energy it needs to function well, and getting frequent headaches, chances are your body really does need to be re-fueled. The quickest way to raise your blood sugar level and get glucose supplied back to the brain is to eat a pure form of carbohydrate: hard candy (not chocolate or candy with fat or peanuts), fruit juice, or a piece of fruit. Any protein or fat will slow this process of raising blood sugar. So, a pattern of depriving your body of fuel (by skipping meals, eating too little throughout the day, or over exercising in the absence of food) can trigger a need to re-fuel with food, and carbs are the quickest way to relieve that desperation. 

The problem is, if you let your body get to the point of being too low on fuel (calories), this can trigger an episode of overeating to get blood sugar back up to normal....so a "carbohydrate binge" can be the result. This can perpetuate the notion that your body somehow can't control intake of carbohydrates. In people with a normal metabolism (which is most of us, even those who are overweight and have some insulin resistance), the solution is not to avoid carbohydrates, but instead to schedule a regular pattern of  meals and eating small amounts of food during the day so that your body doesn't run too low on fuel and trigger over eating. Just a simple adjustment in your eating schedule can really make a difference.  

If you think carbohydrate is making you fat    
Review these facts about nutrition and the source of calories. Consider the reality that carbohydrate is not to blame, but rather it's the excess of calories of any kind that lead to obesity - too much carbohydrate, or too much fat or protein, or alcohol.

Which has more calories, carbohydrate, fat, protein, or alcohol?

Many of you know the answer to this basic question. Fat is the most concentrated source of calories, at 9 calories per gram, more than twice that of carbohydrate or protein. Pure alcohol is second, at 7 calories per gram. So, when a person says that carbohydrates make them fat, it is not that simple, and it's usually one of these basic problems:

• It's not the carbohydrate itself, it the quantity of carbohydrates!  Yes, definitely bread, pasta, rice, and beans can make a person fat if they eat too much of these foods. The same is true if a person eats too much cheese, chicken, beef, eggs, and milk products. It's a simple abundance of calories, not just the source.
  

• But more than likely, if you have a special problem with carbohydrates,  it's the added calories from carbohydrates in the form of snacks and desserts: cakes, pies, cookies, crackers, and chips that are the culprits. These are not pure carbohydrate sources - they contain a lot of fat as well. These carbohydrates are not high in nutrition, and they are low in fiber, so it takes more to fill you up. They have a very high satisfaction value (great taste, great texture, etc.) and, did you notice how many of these foods contain a lot of fat as well?  Once again, do not be so quick to blame carbohydrates, as much as simply an overabundance of extra, yummy, satisfying "feast" foods.

 
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How much carbohydrate should you have?
This answer is going to depend  upon your individual caloric needs, and  whether you are following a reduced calorie plan for weight loss. For those of you who have your custom diet plans, the amount of carbohydrate you need is calculated into your eating guidelines. More importantly, when you follow your plan, the right sources and amounts of high nutrition carbohydrates are provided so you don't have to worry about getting the right balance of nutrients. But it's not just about getting a certain percentage of fat, carbohydrate, and protein into your diet, it's about choosing the right sources of those foods for a good balance of nutrition and let's not underestimate, the pleasure of food itself. Carbohydrates really do play a very important role in weight control, in good health, and in weight loss itself.