Getting Fit: Are carbs good or bad for you?
Should you cut out carbs to lose weight? There has currently been a lot of discussion and differing viewpoints regarding the role of carbohydrates in weight management.
Each gram of carbohydrate that is stored in the body is packed with 3 grams of water. Diets that encourage you eat low or no carbohydrates can cause short-term rapid weight loss, but this is a direct result of fluid loss.
Weight loss may continue on a low carbohydrate diet due to fewer carbohydrate calories being consumed, not because carbohydrates are fattening.
Carbohydrates contain a higher number of calories for the same serving size of a protein based food. Carbohydrates are more dense than protein, richer in calories, and mainly derived from sugars.
It is this over-consumption of these dense calories, not the carbohydrate itself, that contributes to weight gain.
When you take out carbohydrates from your diet, and increase protein consumption, the body is forced to use fat as a secondary fuel source. When your body burns fat instead of glucose several by-products know as ketoses are produced creating a state called ketosis.
This will lead to a loss in appetite, significant water loss, reduced mental capacity, constipation, dehydration, fatigue, nausea, low blood pressure, and bad breath.
These unpleasant effects are caused by the ketoses that are produced when your body is forced to burn fat. Low carbohydrate diets are often high in fat, raised blood cholesterol levels, and increases your risk for heart disease.
Because blood sugar must be maintained, protein in the muscle will be used for energy, putting added stress on the kidneys.
The body is designed to utilize carbohydrates as an immediate energy source. This energy is stored in the muscle cells in the form of glucose. Our brain tissues, red blood cells, and cells of the kidneys will only use glucose as fuel for energy. Diets without carbohydrates will ultimately cause you to feel sluggish.
To lose weight the healthy way, eat a diet rich in unrefined complex carbohydrates. Stay away from energy bars unless you are exercising for more than 2 or 3 hours. These energy bars are packed with calories dense in carbohydrates and typically not recommended for a weight loss program. Snacking on energy bars is not the way to replenish your glucose levels if you are eating properly.
Look for reduced or fat free foods when making your food selections with a combination of protein and carbohydrates. You can still gain weight on low fat foods if you eat more than your share. Just because they are low in fat does not mean that you can’t gain weight on these products. The key is to eat in moderation.
Q&A
Miss. Mary Jo Powers, McMinnville
Q: I saw a liquid 48 hour miracle diet that guaranteed you would lose 10 to 15 pounds in two days. I wanted to fit into my wedding dress next month and thought this would be a great way to lose weight fast.
A: Absolutely not! I have seen this product in the stores and it does work, but your main weight loss is caused by dehydration. You will notice a very quick desire to find a bathroom. Most of your calorie burn is going to come from sprinting to the toilet.
My short-term advice is to buy a bigger dress, and start a proper diet and exercise program when you get back from the honeymoon.
(Kelly Shires is the Wellness Coordinator at the McMinnville Civic Center.)