Restrictive diets work if they are done properly. Contrary to popular belief, a high carb and low-fat diet can help you lose weight. Since the rise of keto diets, people have started to shun carbohydrates. Popular belief is that these macronutrients contribute a lot to weight gain.
Science says “Long-term recommendations to achieve a diet lower in total and saturated fat with increased consumption of fruits, vegetables, and whole grains, and without focus on weight loss, do not cause weight gain.”
This was part of the findings from The Journal of the American Medical Association on a study about a high-carb diet and weight loss. See, it is possible to lose weight when on this high carb and a low-fat diet. Possible if you are burning more calories than you are consuming.
So, how does this diet fare in terms of losing weight?
The Truth About High Carb and Low Fat Diet For Weight Loss
Here is a secret, it doesn’t matter which diet you follow as long as you are burning more calories than you are taking in. This is the golden rule of all diets. Calories are the main reason behind losing or gaining weight, not the food per se.
For this to be an efficient weight-loss diet your foods need to be high in fiber and not refined sugars. A high-carb diet that has a lot of whole grains, vegetables, and fruits works well. The trick to make this work is consuming foods that have high fiber.
The best way to follow a high carb and low-fat diet is to consume just the right amounts of healthy fats. This can be found in olive oil, nuts, salmon, and sardines. You also need to start taking smaller portions. So combine high fiber whole grains with a source of protein that is low in fats. This will take longer to digest the meal and keep your insulin levels in check.
Another tip is to avoid refined sugars as these will do you no good for losing weight. The bottom line is that as long as you maintain a calorie deficit, high carb and low-fat diet will help you lose weight.
The benefits of high carb and low-fat diet
Now that we have established that this diet can work with weight loss, let’s look at the other benefits. Carbohydrates play a crucial role in working out and performance.
Let’s say you are on the bandwagon that carbs are not a good addition to our diet and should be avoided. You start working out with three sets of any kind of movement. Day 1 would be easy because you have stored glycogen that is just now being used.
By the time you finish day 1, the majority of your glycogen is used up. Day 2 comes and by the time you hit your third set, you are just exhausted. This is because your body needs to burn stored carbohydrates to produce energy that your muscles use during lifting and heavy movements. Having a high-carb diet will give you a lot of energy to burn.
In short, this diet can actually help you tear it up in the gym with all of the extra energy you have. This can be the perfect addition to your lifestyle if you are looking to build a herculean chest even if its at home without equipment. However, do make sure that you’re dressed in proper gym wear, i.e. gym t-shirts, leggings, or shorts.
This diet is actually beneficial for cross-fit training and anything that requires you use to huge amounts of energy in a short duration. If you want to go for a few rounds of boxing with a heavy bag, sprint non-stop (not literally), or even parkour, this diet can help you.
Your time to exhaustion during these high-intensity bouts is higher on a high-carb diet. This is because of all the extra glycogen that is available. Your body burns this extra glycogen to fuel itself.
Logically, it is out of the gym when your muscles get stronger. It is only when they repair, your muscles come back bulkier and powerful. Carbs help in the recovery process by increasing testosterone and insulin production.
When insulin combines with cells in the muscles, they signal the ribosomes to make more proteins. This protein is then converted into muscle tissues. If you don’t have insulin, this process doesn’t exist. So, by eating more carbohydrates and producing more insulin, you are helping your muscles rebuild stronger.
Another benefit of insulin is that it prevents the breakdown of muscle when your body goes catabolic. This is a stage when your body starts burning tissues to fuel its energy requirements.
Studies also show that low-carb dies inhibit testosterone levels and increase stress hormones. Eating a good amount of carbohydrates helps keep your testosterone at optimal levels. In short, not only is a high carb and low-fat diet helping you work out harder and losing weight, it is also helping build your muscles back stronger.
The Best High Carb And Low Fat Foods
Here is a list of high-performing high carb and low-fat foods. Again, this is a restrictive diet meaning you need to stay in a calorie deficit. You can practically do restrictive diets with anything, even potatoes.
This diet works well when you avoid refined carbohydrates and combine them with proteins that are low in fat.
Quinoa is an extremely popular food among health experts. Even though it is a seed, you eat it like a cereal. Quinoa is rich is minerals and studies have shown that improves blood sugar. When cooked, it is 21.3% carbs, making this cereal a high-carb food.
Oats are another famous whole-grain food praised for their nutritional value. Uncooked oats contain 66% carbs, that is a whole lot of healthy carbs, imagine the surges of energy on this. Oats themselves are very filling and can help you feel full with smaller servings.
Buckwheat is another cereal that contains a lot of carbs. Researches estimate that cooked buckwheat contains 20% of carbs. It has a lot of fiber, proteins, and antioxidants making it an important addition to your diet plan.
Bananas are my favorite one on this list of high-carb and low-fat foods. They contain about 23% of carbs along with a lot of potassium, vitamins B6 and C. They also have pectin and starches with boost digestive health and gut bacteria.
Sweet Potatoes contain around 20% carbs which are mostly sugars, starch, and fiber. They also are packed with vitamins and potassium.
Beetroots this purple vegetable contains around 9% carbs. They come with vitamins, minerals, nitrates which help control blood pressure.
Oranges, the world’s favorite natural snack, contact 12% carbs. They are also a good source of fiber, vitamin C, potassium, and antioxidants. Oranges are a tasty addition to high carb and low-fat foods, a snack that you wouldn’t mind eating on a diet.
Blueberries are considered a superfood due to the staggering amount of antioxidants they have. They are around 15% carbs and come loaded with vitamins and minerals.
The majority of the high carb and low-fat foods are vegetables, whole wheat, grains, and oats. You have to pair them with a protein that doesn’t unbalance that fat count. Remember these diets only work when you are consuming less calories than you are burning.
Despite popular belief, high carb and low-fat diet can help you lose weight. This diet won’t interfere with your energy levels or mess up the balance of your body chemistry. A diet like this can help you with high-intensity workouts and even get in shape at home.
Restrictive diets and workouts go hand in hand when losing weight. Despite another popular belief, you don’t need equipment or a gym to start burning fat. You can do it from the comfort of your home. The more you know about how your body works, the easier it is to take control of it.