Debunking the Carbs at Night Myth

The ‘Carbs at Night’ Myth keeps cropping up and NutriEats is laying it to bed forever!

Some people are under the impression that eating carbs at night will lead to weight gain, but this isn’t true.

Weight change is dictated by the relationship between calories in and calories out (Thermodynamics) across a 24-hour period, not overnight. So If you consume most of your calories or carbs in this case later in the day, then so be it. A Caloric deficit or surplus is what’s truly important.

Our advice would be don’t fear carbohydrates later in the day. In fact, multiple studies have observed effective weight loss in subjects consuming a majority of their carbohydrates in the evening. Furthermore, there was even improvement in multiple obesity-related health parameters, and reports of feeling more full and satisfied throughout the day.We aren’t saying to abandon carbohydrate during the day but rather stop fearing it later in the day.

It goes to show you that your calorie deficit or surplus is more important for weight management than carbohydrate timing.

Also your daily schedule and routine should dictate your need for carbohydrates in the evening. If you workout perhaps in the evening, or prefer carbohydrates with dinner, go ahead and eat them. As long as you’re taking in the appropriate amount of carbohydrates in a 24-hour time span to meet your goals, you’ll be fine.

NutriEats offers Bespoke weight management programs to help you figure out your nutritional needs and requirements.

The Weight Loss Secret No-One Knows

We are constantly being told to cut out carbohydrates to loose weight but this is the worst mistake you could make, it is actually counterproductive! Here is a little secret that may change your life forever..

Carbohydrates are made up of Resistant Starch which countless studies conducted at respected universities and research centres have shown Resistant Starch helps you eat less, burn more calories, feel more energized and less stressed, and lower cholesterol.

Carbs high in Resistant Starch speed up your metabolism and your body’s other natural fat burners. As Resistant Starch moves though your digestive system, it releases fatty acids that encourage fat burning, especially in your belly.

A recent study found that the slimmest people who are happy with their weight also ate the most carbs, and the fatter overweight people ate the least. The researchers concluded that your odds of getting and staying slim are best when carbs make up to 50-60% of your total daily caloric intake.

That’s probably the equivalent of 15 slices of bread (a food we bet you’ve been afraid to eat for decades).

Most low-carb diets limit you to fewer than 20% of total calories from carbs and sometimes contain as little as 20 grams of carbs a day.

Many complex carbohydrate foods are also powerful appetite suppressants. These type of  carbs fill you up because they are digested more slowly than other types of foods, triggering a sensation of fullness in both your brain and your stomach.

Research done at the University of Surrey in the United Kingdom found that consuming Resistant Starch in one meal caused study participants to consume 10% fewer calories (roughly 150 to 200 calories for the average woman) during the next day, because they felt less hungry.

According to researchers, when dieters are taken off a low-carb diet and shifted to an approach that includes generous amounts of fibre and Resistant Starch foods, they no longer have cravings because they have a more balanced diet.The fibre and Resistant Starch fills them up and satisfies them while allowing them to eat the foods they crave.

The right mix of carbs is Important to control blood sugar and keep diabetes at bay. In one study at the Beltsville Human Nutrition Center at the USDA, participants who consumed a diet rich in high Resistant Starch foods were able to lower their post-meal blood sugar and insulin response by up to 38%.

Eat the carbs you want, but you need to combine them with other foods so that they don’t cause a spike in your blood sugar. Instead of eating white rice on its own, combine it with beans, chicken, or other high Resistant Starch foods and protein that keep your blood sugar more balanced than low-carb diets.

On a hormonal level as well you’ll minimize your hunger and cravings, and keep your cortisol lower so will not be stressed. Dieters feel so empowered once they lose weight on carbs. For the first time, they are able to lose weight by eating in a balanced manner, without cutting out entire food groups.

Nutritionists agree that most people crave carbohydrates, and if you cut them out of your diet, you’ll only crave them more.

NutriEats is a weight management plan created for individuals and families to be able to achieve personal weight management goals through a healthier, more consistent and sustainable lifestyle. At NutriEats we teach you how to find the perfect equilibrium for your body in terms of Nutrition. We give you the tools and skills you will need to teach you how to eat properly. We calculate
your caloric and macronutrient intake for you, giving you the right amounts of food you should be eating. As everyone is different, we take an individualistic approach meaning your diet will be personalised to you and for you. We offer a number of programs and take our clients like family! Get in touch info@nutrieats.com. We’re happy to chat!

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Nairobi, Kenya
info@nutrieats.com
+254 735 176 411 / +254 722 410 804

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