CARBOHYDRATES | LOW CARB DIET and KETO | HIGH CARB DIET | WEIGHT LOSS and MUSCLE GROWTH

CARBOHYDRATES | LOW CARB DIET and KETO | HIGH CARB DIET | WEIGHT LOSS and MUSCLE GROWTH

July 29, 2019 2 By William Morgan


Do carbs make you fat? How much carbs
should you eat? What type of carbs are good
for gains?
Hi, and welcome back to my channel. If you
are new, I am Lola at Beasts Train Mean, and
in this video, I am going to talk about…
well, what the title says. If you missed the
introductory video and parts 1 & 2 of this
Carbohydrates series, I have included the
links in the description below. Please,
consider subscribing to the channel if
this is your first time here and hit the
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new video uploads. Thank you, and let’s
roll!
Carbohydrates can be such a
controversial subject when it comes to
weight loss, fat loss, muscle gain, and all
the above. Before we proceed I would like
to give a disclaimer: this video is by no
means an advertisement for keto or any
diets and I am NOT a licensed dietitian.
Therefore the material covered here is for
educational purpose only, and if you
would like to switch to any type of diets,
please, see a registered dietitian who
will assist you better in the matter.
Low-carb and keto diets for weight loss.
Low-carb diets as their name implies
reduce your intake of carbs. Hold on. Didn’t
we say in the previous videos that
carbs are the main fuel for energy to
your body? Why would we want to eat less
carbs?
Bear with me; we’re going somewhere. Today,
there is more scientific evidence that
reducing your carbs intake may have a
positive impact on your health, one of
them being weight loss.
A few studies were performed to reach
those conclusions. For instance, this
study from 2014. In the study, 148 men and
women with no prior clinical
cardiovascular disease and diabetes or
put together and subcategorized in two
different groups; one group was to be on
a low-carb diet while the other group
was on low-fat diet and the study went
on for 12 months.
82% of the low-fat diet group and 79% of
the low-carb diet group completed the
intervention, and at the end of the
12 months the low-carb diet group had
lost 3.5 kilograms, or 7.7 pounds, more
than the low-fat diet group and had a
higher reduction of cardiovascular risk
factor than their low-fat diet
counterpart. While this study returned
positive results it is worth keeping in
mind that it was performed once and with
still a very small population. Another
study from 2016 found that though low-carb
diets help with weight loss they also
increased LDL, which is low-density
lipoproteins, also called bad cholesterol,
and thereby increase the risk of
cardiovascular disease. It is worth
mentioning that though low-carb and Keto
diets seem similar in the sense that
they both restrict the amount of carbs
intakes while upping the fat intakes they
bear a few differences. For instance, in
order to follow a ketogenic diet you
need to be in a state of ketosis, where
your body uses fatty acids for fuel
instead of carbs. High-carb diets for
performance and muscle again. The amount of
carbs in your diet can have effects on
your performance. As mentioned a few
times already carbs are the main source
of energy for your body. High-card diets
increase the use of glycogen for fuel in
strenuous workouts and replenish energy
stores in muscles. According to this study
that was published in 2017, research
indicates that
nutritious high-carb meals that can be
quickly digested, absorbed, and
transported in the blood can mostly help
speed glycogen resynthesis, which is a
key factor when performing strenuous
exercise on consecutive days or
sometimes on the
same day. The duration of exercise also
has some effects on the amount of
glycogen used for energy. Increasing the
duration of the physical activity
decreases the amount of glucose and
glycogen, which in turn increases the
reliance of the body on fat for fuel.
This could lead to the assumption that the
longer the workout, the lesser intensity must
be, decreasing the use of glycogen.
However, this does not mean that the best
way to lose body fat is to perform low
intensity activities for a long period
of time. If the workout contributes to a
caloric deficit then the body will turn
to fat at some point to make up for that
deficit. Carbohydrates recommended
intakes. According to the Institute of
Medicine, the accepted macronutrient
distribution range or AMDR
for carbohydrates for an adult is 45 to
65 percent of total caloric intake, and
complex carbs should contribute the
majority of calories because of their
nutrient-dense nature. It is also
recommended to consume a high-carb meal
two to four hours before an intense
workout that is going to last more than
one hour.
The recommended dosage in this instance
is between 30 and 60 gram of carbs. For
post-workout, consuming 1.5 grams per
kilogram of carbs within 30 minutes is
recommended for higher glycogen
resynthesis. Additional meals of 1.5 gram
per kilogram of carbs every two hours
are recommended to completely restore
muscle glycogen and maintain energy
throughout the day. To summarize, low carb
diets do have the potential to help an
individual lose weight, but they have
also been proven to increase bad
cholesterol increasing the chances of
cardiovascular diseases. As far as weight
loss is concerned it is not the small
presence of carbohydrates or their absence
thereof that is the exact result of
weight loss, but rather the reduction
in total caloric intakes because
carbohydrates usually are high in
calories. For athletic performance and
muscle gain, high carbs diets must be
prioritized. A high carb pre-workout meal
and a high-carb post-workout meal are
recommended in order to help keep
glycogen levels balanced and maintain
energy throughout the day. I will also
like to add that this is not the full
story as far as weight loss, performance,
and muscle gain are concerned since
carbohydrates are only one component
involved in those processes. However, this
video gave a broad story as for as carbs
are concerned. Did you enjoy the
Carbohydrates series? Let me know in the
comments. And if you enjoyed this video,
give it a thumb up, subscribe to the
channel if you are new, and share. As
usual, if you have a topic that you’d
like me to cover, also comment below.
Thank you for watching, and see you soon!