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.

HOW UNDER-EATING IS PREVENTING YOU FROM LOSING WEIGHT!

We live in a world where we are constantly exposed to ‘mira-cle’ weight-loss plans, fads and extreme diets that promote chronic under-eating.


 

We live in a world where we are constantly exposed to ‘miracle’ weight-loss plans, fads and extreme diets that promote chronic under-eating. These quick fixes tell us that all we need to do to lose weight is create a big caloric deficit I.e eat very little and move a whole lot more.This is not true. Not consuming enough macronutrients (protein, carbs and fats) and calories causes many health problems and drastically impedes your ability to lose weight.

 Below are 8 signs that demonstrate that you may be under eating and sabotaging your weight loss.

 1. You can’t seem to lose weight.

If you are not eating enough and creating a caloric deficit that is larger than 500 calories a day your body will adjust it’s metabolism. It’s simple, your body doesn’t like drastic change and responds to it by adjusting your caloric output which means it’s holding on to that weight you’re trying to get rid of! Aim to create a deficit between 200-500 calories a day.

2 You can’t get pregnant

Not consuming enough calories can lead to infertility and amenorrhea in women. A woman who suffers from amenorrhea experiences menstrual irregularity, meaning that she is not releasing an egg during her ovulatory period (it doesn’t always translate into a missed period). If this is happening due to under-eating, she may experience adrenal fatigue and euthyroid sick syndrome. If you are experiencing any difficulty getting pregnant and have a history of dieting your eating habits may be causing infertility.

 

3, Your blood sugar goes up and down.

People who under eat are likely to have low blood sugar or hypoglycemia. Low blood sugar is generally defined as anything below 70 mg/dL. Common symptoms  include dizziness, weakness, confusion, hunger, shaking, mood changes and sweatiness. In order to ease these symptoms people will often eat sugary foods, which causes their blood sugar to go up and down drastically. In order to lose weight sustainably, you need to be consuming a diet that keeps your blood sugar and hormone levels stable.

4. You are hangry

Hangry (a combination of hungry and angry) is a slang term that describes that feeling you get when you’re famished. This happens because (as previously mentioned) when you under-eat your blood sugar drops, which results in your brain not being able to function at it’s best. This effects your ability to cope with stress, resist impulsive and aggressive behaviours, control your attention and regulate your emotions. If your mood fluctuates from happy to angry or you have developed a short fuse, it may be attributed to your extremely low calorie diet.

 

5. Your sleep pattern is all over the place.

Struggling to fall asleep or waking up in the middle of the night  s another symptom of under-eating that is caused due to low blood sugar levels. When you fall asleep at night, your blood sugar level naturally drops. To stabilise it, your liver kicks into gear and releases glycogen. If you are not consuming enough calories your liver won’t have enough glycogen to release and will release stress hormones such as cortisol and adrenaline instead in order to promote the process of making new glucose. If these stress hormone levels are high enough, you will wake up. Eating enough calories will prevent this from happening and will allow you to get a full night of restful sleep.

6. You’re always constipated

Under eating causes constipation for two reasons. The first reason is there may not be enough food in your system to produce waste and hence regular bowel movements. The second reason under eating causes constipation is due to low levels of your active thyroid  hormone (T3) which occurs when you’re not consuming enough calories. When T3 drops, your gut doesn’t function as it should causing constipation. You should be having a bowel movement every two days. If you aren’t, you may be under eating.

 7. You’re always cold

A low calorie diet can cause your body temperature to drop for a few reasons. Your body requires a certain amount of calories to generate heat, which means if you’re not ingesting enough calories your body temperature will also drop. Low insulin and hormonal changes (symptoms of under eating) also causes your body temperature to drop. So if you’re always cold, even when the sun is out, it may be a sign that you are not eating enough!

 8. You’re losing hair

Losing your hair is one of the first signs you that you are not consuming enough calories and or protein. A drop in sex hormones progesterone, testosterone and oestrogen, which happens when you under eat, also causes hair loss. In order to stop the hair loss, you must ensure that you are eating enough calories and a protein-rich diet with lots of nutrients.

 

 So How Much Should You Be Eating?

 COME SEE US! 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.

 Contact Us

Telephone: +254 735 176 411

Telephone: +254 722 410 804

E-mail: info@nutrieatsfoods.com

VEGAN SERVED GRAND: NUTRIEATS TRIES OUT ARTCAFFE’S VEGAN MENU

Last Thursday, NutriEats had the pleasure of attending the Artcaffe vegan media tasting event held at the Artcaffe Grand (Westgate).


 

Last Thursday, NutriEats had the pleasure of attending the Artcaffe vegan media tasting event held at the Artcaffe Grand (Westgate). Artcaffe Grand is the first branch to introduce a vegan menu. On the menu was butternut steak on a bed of lentils and root vegetables, potato gnocchi and seasonal vegetables on eggplant cream, traditional couscous served with vegetables and sweet nuts, grilled zucchini salad and a classic Gazpacho soup served with house focaccia. The food was definitely tasty and very fresh – curated specially by Art’s very own Chef Hammo. We loved all the dishes but particularly the butternut steak!

Neither of us are vegan, but we do promote healthy living and healthy eating. If you are a vegan or vegetarian, the key to making sure you are maintaining a healthy diet is to ensure you are getting enough protein. Here are some sources of protein for vegetarians (not all apply to vegans). For vegans, we suggest protein shakes which ensure you are getting enough protein in your diet.

Some other healthy favourites we recommend at Artcaffe are the Caesar salad (dressing on the side), the sandwiches (without mayo) and the breakfasts (poached eggs without hollandaise or the smoked salmon bagel with the low fat cream cheese!

The event was wonderful and we are happy that Artcaffe is addressing various healthy eating preferences such as the vegan way of life. We highly recommend that you grab a vegan dish next you’re there, you won’t regret it!

Many thanks to SHK Consulting for organising the event!

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Our favourite! The butternut steak on a bed of lentils. Photo taken by Jireh Jalipa

Traditional couscous served with vegetables and sweet nuts

Potato gnocchi and seasonal vegetables on eggplant cream

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Classic Gazpacho soup served with house focaccia

 

IMPORTANCE OF PROTEIN FOR WOMEN

Protein is an essential component. Yet, many women stray away from consuming enough protein for maximum results and benefits. Let go of fear of getting muscly, bust through myths of gaining weight, and learn about the power of protein!


 

PROTEIN: STABILIZES YOUR ENERGY LEVELS AND APPETITE

If you’re constantly hungry throughout the day, you’re probably not eating enough protein at every meal. Compared to carbohydrates, protein takes longer to break down and digest. This slow digestion time means you’ll stay  fuller longer and keep hunger at bay.

 

PROTEIN: HELPS YOU BURN MORE CALORIES

Protein also has the highest thermic effect of food. This is the amount of calories it takes your body to process it. This means that your body actually uses 20-35 percent of the energy from protein consumed just to digest and absorb it!

 

PROTEIN will NOT Make Women Bulky?

This is false. The only thing that can make women bulky is an excess of calories combined with a intense weightlifting routine. Protein by itself does not make women bulky, just as weightlifting by itself does not turn women into female versions of the Hulk.

 

PROTEIN IS NOT HARD ON YOUR KIDNEYS

If you have pre-existing kidney problems, then you definitely want to be a little more careful about adding protein to your diet plan. But, provided you’re an active woman in good health, you can safely increase your protein intake.

Just remember that increased protein can be dehydrating, so you’ll want to increase your water consumption at the same time.

 

So now you know the facts on PROTEIN do not be afraid of it.

Protein is made up of 20 amino-acids, of which nine are essential. “Essential” means that your body can’t make these aminos on its own. The only way you can get them is through food. Dietary protein supplies the building blocks of muscle tissue. It also supplies the materials needed for neurotransmitters and hormones.

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