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!

DANGERS OF DIET OR SLIM TEA – THE FAD THAT LOOSES YOU MONEY NOT WEIGHT!

Diet or slim teas seem to be everywhere these days from your supermarket to the local know-nothing health store, often used as a quick solution to weight loss, people purchase these teas with out doing there research on how much harm they could be doing to themselves.

 

It’s Just a Laxative – The main ingredient in the teas is a senna which is a laxative that is used if you’re constipated. While senna tea or senna supplements, are approved by the U.S. Food and Drug Administration for use as a non-prescription laxative, that may be helpful in treating constipation.

 

Side Effects – Senna may cause side effects or be dangerous if taken in high doses or by people with certain medical conditions. As with other laxatives, senna tea could cause stomach pain, diarrhea and cramps.

 

Your digestive system becomes reliant – Should you use senna tea for more than two weeks, your body could become dependent on it, in which case your bowels would no longer function properly, according to certain studies that note such long-term use of senna tea could also cause an electrolyte imbalance due to low potassium levels, muscle weakness, liver damage or heart problems.

 

It doesn’t make you loose weight! – It is simply a laxative sum short-term effects of a bowel movement and loss of water does not mean you have lost any weight.

 

In conclusion Diet teas are made out of the herb senna, which is a laxative. They won’t help you lose weight. They will most likely cause you problems. Don’t use them at all.

5 WEIGHT LOSS MYTHS – FACT OF FAD?!

When it comes to nutrition and weight loss, its easy to confuse facts and just go align with what everyone else is saying and doing.

Here are some of the most common misconceptions we come across:

Eating Carbs at night will make you fat – Who told you that?!

A commonly held belief in the weight loss arena is you should not eat any carbohydrates after 6 pm because they suddenly turn to fat after this time, or because you’re not as active in the evening and are going to bed soon after your body doesn’t require carbs. Your body is always working even while you are asleep – therefore you are still burning calories and carbs are actually stored as glycogen in the muscles and liver. Carbs ONLY get converted into fat when you have eaten too many total calories. Therefore, there is no magic hour in which your body decides that incoming carbs must be stored as fat. Carbohydrates at night don’t make you fat – it is consuming too many total calories that do!

Eat every every 2 to 3 hours to boost your metabolism – Consistently hungry or consistently overeating?!

When looking to loose weight or eat healthier one might be quick to jump on the ‘multiple meals per day’ mindset. People tend to think that it’ll give them a metabolic boost and speed up fat loss. The thing to note here is that the metabolic spike you get after eating is going to be directly proportional to the amount of calories you consumeregardless of if you are eating all your daily calories at once or spread out. What is important is that you are sticking to your total calories for the day – the number of meals it takes you to reach that number matters far less. All it boils down to is personal preference and convenience. The key is to choose a meal frequency that fits your lifestyle, so don’t stress missing a meal.

You need to go on a Detox – Extremes are Irresponsible & Unsustainable!

Think twice before jumping on the latest detox bandwagon. You only lose weight because they’re notoriously low in calories and protein, so while you may think you’re losing weight and ridding your body of built up chemicals and toxins, you are actually encouraging your metabolism to crash – meaning you set yourself up for fat gains down the road by rebounding and putting on more weight than when you started! Your body does a fine job of detoxing and cleansing itself every single day. The key is to make your change a Lifestyle so it is sustainable, not short term and the fat won’t creep back!

Fat makes you Fat – Not true – NO FAT keeps you fat! 

Eating fat won’t make you fat, consuming too many calories does! The key is moderation, so don’t make the mistake of dropping your fat intake too low. Extremely low-fat diets are a HUGE mistake. Not only do fats provide your body with energy and control your hunger levels, they also help transport vitamins through your bloodstream and absorb them into your body. Essential fatty acids such as those found in seeds, nuts, and some fish, such as salmon and sardines, play a part in brain development and a boosted immune system. Balance your fat intake by eating a balanced intake of unsaturated fats, such as avocado, olive oil, nuts and seeds, and a limited amount of saturated fats, such as butter and coconut oil – which do have their benefits too! If you want to lose fat, you need to eat fewer calories and/or burn more calories. Simple!

Too much protein is bad for you – LIES!

Some say that a high protein intake can “leach” calcium from bones and cause osteoporosis, or that protein can destroy your kidneys, however, there really isn’t any evidence to support these claims. Protein in fact is probably themost important macronutrient of all. It is a component of every cell in your body. You need it to make enzymes, hormones and it is also the building block of bones, muscles, cartilage, skin, and blood. Our body uses it to build and repair tissue as well. It also has the highest thermic effect of all macros – meaning 20-35% of protein calories consumed are actuality burnt up through processing it alone. Protein also increases satiety at meals, which means it helps you feel full and therefore you eat less throughout the day. High-protein diets can also have positive results on the body’s blood lipids, glucose levels, and muscle-to-fat ratios. So don’t be afraid of a little extra protein – in fact you are probably eating way too little as we speak!

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