Going from Zero to a HUNDRED: 4 Ways to Integrate Carbs Into Your Diet To Balance ENERGY

Have you ever restricted yourself from eating carbs? Like most people, you’ve probably beaten yourself up over too many breadsticks or too much pasta. One common misconception about carbohydrates (carbs) is that they’re “bad.” Well, carbs aren’t bad per se, but like most anything else, they’re good for you in moderation.

Many people who struggle with weight gain or other health issues resort to restricting calories or cutting food groups. What they don’t know is that your body actually NEEDS carbs, along with every other food group. The key to a nutritious diet is balance, not avoidance.

This doesn’t mean you have to eat like a football player but finding ways to integrate each food group into your daily intake ensures you get the right nutrients. This looks different for everyone. Someone who works out a lot needs more carbs than someone with a sedentary job. It’s all about finding what works best for you. "Dietary carbohydrates are involved in the control of energy balance because the regulation of food intake depends, in part, on the carbohydrate need of the individual." (Jéquier)

There are many benefits to eating carbs, especially if you want to have better workouts, more energy, better brain power, and lose weight. Carbohydrates fuel our bodies. It can be difficult to perform without them.

If you’re an active person, carbs are the key ingredient to recovery. Without them, your muscles will struggle to recover after a workout. On the other hand, if you eat too many, your body will store it as fat. Finding the right portion for your body is the best way to ensure you get the proper ratio of each food category.

Having a well-balanced diet is something that will benefit EVERYONE. Whether you’re trying to build muscle, lose weight, or enhance your performance, carbs are your number one tool.

Introducing Carbs

If you’re still unsure as to HOW you can create a more well-rounded diet, let me share my top 4 tips to integrate carbs.

#1 Understanding Carbohydrates

When many of us think of carbs, we think of bread. While this is one of the many sources of carbs, it isn’t the only one. We can get carbs from beans, oatmeal, quinoa, potatoes, dairy products, and even fruits and veggies. Odds are, you probably consume far more carbs in your diet than you realize.

One of the biggest mistakes people make when trying to lose weight is to restrict calories or cut carbs completely. Even though these diets work for some in the short term, we all NEED carbs for energy. Carbs are also rich in vitamins, minerals, and phytochemicals that you can’t get anywhere else. Restricting carbs long term can damage your health if not done with a professional. The issue with restrictive diets is they tend to leave you missing key nutrients.

"When someone adopts a diet in which food intake is significantly reduced, it translates to the body as not getting enough nutrients to satisfy their hunger or to sustain energy levels. Not only can this result in nutrient deficiencies, but it may also manifest itself as secondary symptoms such as dehydration, digestive problems, heart issues, muscular cramps, difficulty concentrating, and many more" (Robert)

#2 Calculate Your Ratios

I once met a man who wanted to lose weight and decided to take matters into his own hands. He began working out, cutting back on junk food, and making “healthier” choices. Even though he was doing everything right, he still wasn’t losing weight.

When he came to me, I immediately saw that his calorie input was way too low for his workout output. If you’re not eating enough of any food group, your body will go into a state of metabolic freeze. This means your weight may not fluctuate at all, or your body will store food as fat.

Eating proper ratios of each food group is the easiest way to avoid this problem. You don’t want to overindulge either, but having a better understanding of portions will help you better regulate your intake.

#3 Know WHEN to Eat Carbs

When constructing the right diet for you, it’s important to keep when you eat certain foods in mind. You wouldn’t drink coffee or an energy drink right before bed, and you shouldn’t eat carbs either. Carbs are great for giving you energy for activity, but if they’re not used, they’re stored as fat.

Your body will thank you for eating carbs earlier in the day. Having oatmeal in the morning or a high carb salad for lunch can be a great way to get your daily portion in. It will also help you avoid fatigue and allow you to use up all the fuel they provide.

#4 Find a Balance

Like anything else, it’s important to find a balance. You don’t want to over indulge in any category, especially not carbs. To ensure you eat the proper amount, look at your daily input and output of calories.

This means that you’re not overexerting yourself or undereating. As you adjust your diet, finding ways to minimally increase your intake can help you better regulate your metabolism and needs. Having a nutritionist or trainer calculate your nutrition can be an accurate and simple way to finetune your eating habits.

Are you tired of counting calories and getting no results? If so, let’s get started. Click the link here to get a FREE personalized nutrition report.

Disclaimer: The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Sources

E;, Jéquier. “Carbohydrates as a Source of Energy.” The American Journal of Clinical Nutrition, U.S. National Library of Medicine, 5 Mar. 1994, https://pubmed.ncbi.nlm.nih.gov/8116550/. (Date accessed May 21, 2022)

Robert, Carol-Ann. “Dangers of Restrictive Diets.” TeamNutrition, 9 Apr. 2019, https://teamnutrition.ca/blog-nutritionniste-dietetiste/dangers-restrictive-diets. (Date accessed May 21, 2022)