Do Carbohydrates Cause Weight Gain?

Carbohydrates is one of the macronutrients which are responsible for providing energy to the body. During digestion, the body breaks down carbohydrates to simple sugars, mostly glucose. Glucose is then transported to all our cells where it is stored, used to make energy.

Carbohydrates are essential for proper functioning of the nervous system, heart, and kidneys. Glucose can be stored in the body for future use called Glycogen.

One gram of carbohydrates yields four kilocalories of energy for the cells in the body to perform work.

For many people, their carbohydrate choices are an issue such as simple carbohydrates like sugar, candy, soda, pizza, muffins, cakes, sweetened beverages, white flours, white bread etc.). But if they move to complex carbohydrates (presence of fiber) such as sweet potatoes, quinoa, lentils, brown rice, vegetables, fruit, whole grain, whole wheat, rolled oats, broken wheat, millets that would have a significant reduction in any type of weight gain due to the more complex nature of these foods. Due to presence of fiber in these foods they will feel more satiate, less cravings, blood sugar will not spike and more lasting energy to perform any work.

Carbohydrates alone do not cause weight gain. Weight gain occurs when you consume more energy than what your body needs. If the calories intake is more than calories burn throughout the day then person will gain weight.

Be wise when choosing carbohydrates such as fruits, vegetables, lentils, beans and grains. Minimize your intake of high carbohydrate foods that provide little to no nutrition like high sugar or highly refined grains, breads, cereals and baked goods.

Pancreases release Insulin

When you eat simple form of carbs or refine carbs which has no or little fiber in it then it causes blood sugar spike and pancreas produces insulin to maintain optimal blood sugar levels. The more insulin in your blood, the more your body converts carbs to fat that then gets stored in your body which bring on a feeling of hunger and food cravings.

Processed Refined Carbs

When you eat refined or simple forms of carbs blood sugar level spikes and pancreases release insulin to stabilize blood sugar. Eating these kinds of carbs for long time can lead to insulin resistance. If you have insulin resistance, your cells are not able to effectively use insulin and your blood sugar levels rise, usually leading to pre-diabetes and, if left uncontrolled, Type 2 diabetes. A person can enjoy simple carbs as well once in a while in a party or any event but shouldn’t be part of regular diet. Another good time to take it either pre-workout when you need energy during exercise or post workout when your insulin levels down and to reach blood sugar level at optimum level.

Conclusion

Don’t get scared about carbs that eating them leads to weight gain. Concentrate on eating high fiber carbs and eliminate refined or processed carbs and combine with protein and/or fat, as this will lengthen the digestion process and further stabilize energy levels and blood sugar and you don’t have to worry about counting carbs.

Cardio or Weight Training for Weight/Fat Loss

Many people who’ve decided to lose weight find themselves confuse with a tricky question — should they do cardio or lift weights or both? This article will help you in understanding which form of workout is important for weight loss.

In this research et.al found that https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552187/. Physical Performance Test score has increased more in the Combination training (weight training and cardio) than in the aerobic and resistance groups separately. Peak Oxygen Consumption increased more in the cardio and combination group as compared to weight training alone. Strength increased more in the combination and weight training groups than in the cardio group. Body weight decreased in all exercise groups whereas Lean mass decreased less in the combination and weight training groups than in the cardio group.

Et.al https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4429709/

Research has showed that body composition can be alter effectively when healthy diet is combined with weight training as compared to endurance training or combination of both. This combination can help in reducing total cholesterol, triglycerides and low-density lipoproteins. Cardio training can be effective if performed at high intensity taking heart beat to 60-75% of maximum heart rate and done 4 times in a week. This also leads to improves in cardio vascular disease risk factors https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487794/. Therefore, combination exercise training should be recommended for overweight and obese adults in National Physical Activity Guidelines. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4499963/

Cardio training may burn more calories per minute than weight training, but weight training will continue to burn calories even after you have completed your workout. In this research et.al found that metabolism to remain elevated for 38 hours after weight training which results in burning of more calories. https://link.springer.com/article/10.1007%2Fs00421-001-0568-y?LI=true. “Muscle is constantly being broken down, recreated, and synthesized. All these processes require energy and the more muscle you have, the more energy or calories you will burn.

Training with cardio is great to build your cardiovascular strength since your heart and lungs work harder when you do it.

Although cardio and weight training are two of the most popular workouts, there are other options. One of these is high-intensity interval training (HIIT), which involves short period of intense exercise alternated with low-intensity recovery periods. Typically, a HIIT workout will take about 10–30 minutes. You can use HIIT with a variety of different exercises, including sprinting, biking, jump roping, squats, deadlifts, push-ups or other body-weight and weight training exercises.

Conclusion is Its time to break free from the thinking that cardio equates to fat loss and weight training equates to building muscle and weight gain. ACSM states that more than 150 minutes per week of exercise is sufficient to help produce weight loss in most people which combines with healthy balanced diet.

Both Strength and Cardio training comes with their benefits. Therefore, Strength and cardio training are two legs of a three-legged stool, so we need both. The third leg of this weight loss stool is healthy calorie restricted diet. One of the sample workouts could be for weight loss is 3 days weight training followed by cardio for 15-20 minutes and 1 or 2 days would be for HIIT.


Remember, Fat and muscles cannot co-exist, and muscles will always beat fat. Your body will burn a substantial amount of energy and you will lose weight and lean out in no time, along with a proper diet of course.