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How to Lose Weight by Eating Carbs

How to Lose Weight by Eating Carbs

In the 1970s and 1980s, there was a fat-free and low-fat diet trend. Bodybuilders avoided fat when dieting down. Snack foods started carrying the low or no fat label to improve sales. The worst part was the increase in refined sugar use.

Americans heard “fats are bad,” so they assumed carbs were good. There are two problems with this: fat is not bad. It’s necessary to balance your hormones and keep your heart in good health via omega-3 and omega-6 fatty acids. The other problem: the nation took the carbs are good statement way over the top and starting eating loads of sugar.

We rode the crest of the wave with carbs back then; now we’re in the trough. Everything is about low-carb today. The ketogenic diet has exploded. Even fruit has been demonized.

“An apple a day keeps the doctor away? Nope, apples are bad because carbs” -Ketogenic Dieters

I don’t know about you, but statements like that are an obvious red flag to me.

The Problem

My issue with low-carb dieting stems from two main things.

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1. Low carb diets typically promote increased fat intake

This is detrimental to big eaters who are trying to lose weight — 1g of carbs is 4 calories and 1g of fat is 9 calories. What’s even worse? Fat elicits the smallest metabolic response by far. Only about 5% of the calories consumed from fat are burned via the thermogenic effect of digestion.

Carbs though? Carbs can burn up to 25% of the calories they contain simply through digestion. It’s the fibrous and complex carbs that accomplish this. Do the math. That means smart carb choices will only net 3 calories at the end of the day, while the same amount of fat nets 8.55 calories. That’s almost 3 times as many calories you get from fat! So, by the gram, carbs have fewer than half the calories fat has AND, when chosen smartly, can burn more than twice the amount of calories by simply digesting them. So why does everyone go low-carb to lose weight? I don’t know man. Carbs are good.

Well, that’s only half true. I do know why people go low carb: because it produces fast “results.” Cut out carbs, and you WILL lose weight fast. I can’t lie.

The problem: that weight is not fat and will immediately return as soon as you eat a sodium-filled, high-carb cheat meal. So, unless you never want to eat carbs again, that weight is going to come back (just as fast as it came off) and it’s going to be disappointing since you will have thought you lost weight.

The explanation: that weight you lost was simply your body depleting itself of glycogen (your body’s means of storing carbohydrate in the muscle). Stop eating carbs and these stores deflate. In other words, you have just as much fat on you whether you are glycogen-depleted or not; I don’t care how much the number on the scale goes down.

It’s also worth noting that you’ll be mentally cloudy and grumpy since your brain functions almost entirely on carbohydrates. Not to mention you will feel physically weak and sluggish since your muscles will be running on fumes.

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The only way to lose weight is to burn more calories than you consume. Keep reading for the explanation.

2. People like and crave carbs

How do you expect to stick to your diet for any decent length of time if you cut out all of your favorite foods?

If you’re losing weight, your body is going to crave foods. The best approach, in my opinion, is to incorporate those foods you crave just a little bit every day. Yes, that means eating a cookie if you’re dying for a cookie. Otherwise, cheat day is going to hit and you’re going to down two and a half boxes of Oreos because “it doesn’t count.”

Ever hear that your body can’t process all the calories you consume on cheat day? Unfortunately, that’s not how it works. The human body is incredibly efficient in fact. Believe me, I’ve eaten 10,000+ calories on multiple occasions (the silly things I do to get views on Youtube…) and you bet I gained 2-3 pounds each time after the initial bloating went away.

Fortunately, I know how weight loss works so losing that weight is easy. How does it work? Well, I already said: by burning more calories than you consume. Forget the whole cutting carbs thing. Think about it like this. Calories are energy. The first law of thermodynamics states energy cannot be created or destroyed. If you eat X calories, you either burn them via physical activity or store them via fat storage.

If you are engaging in physical activity and the number of calories you consumed was insufficient to supply the energy you needed to perform that activity, guess where your body gets the extra energy it needs? The energy stored on itself, AKA your fat stores.

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I’ll say it one more time to drill it into your head: you have to be eating in a calorie deficit to lose weight.

In fact, you can lose weight eating Twinkies and Doritos. Don’t believe me? Look up the Twinkie diet. A nutrition professor at Kansas State University, Mark Haub, ran an experiment on himself to prove the point that calories determine weight loss. He restricted himself to 1800 calories daily for 10 weeks eating only Twinkies and Doritos. The result? He lost 27 lbs, decreased his LDL cholesterol (the bad stuff) by 20%, and increased his HDL cholesterol (the good stuff) by 20%. Guess what Twinkies and Doritos are primarily composed of? Carbs. If someone told you that carbs are the key to weight loss, they lied.

I’m not saying to eat like he did – at least not for every meal. Despite improvements in his LDL and HDL cholesterol, Twinkies and Doritos are obviously not healthy foods. He went to an extreme to prove the commonly overlooked law of weight loss: you must be burning more energy than you are consuming in order to lose weight that stays off.

I suggest increasing your healthy carb intake: fruits, vegetables, sweet potatoes, rice, quinoa, whole grain breads and pastas. Not only will this kill your cravings, promoting diet longevity and consistency. It will allow you to eat more at the end of the day.

The Solution

Why do we take diet to extremes?

Avoid carbs. Avoid fats. What ever happened to eating a balanced diet?

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It’s all because people want results fast. Nobody wants to exercise. Nobody wants to diet. Nobody wants to work to lose weight. They overlook the fact that it took them years to pack on the extra 10, 20, 30, 40 pounds and think they’re going to lose it in a couple weeks. While it won’t take years to lose that weight (if done right), it’s going to take months.

I know this article will get a bad rap from some low-carb dieters out there because people simply cannot accept that their way isn’t the best way. I never said low-carb doesn’t work. My issue is that low-carb dieters will tell me it’s the only thing that works.

The one and only requirement you need to lose weight is this: eat fewer calories than you burn.

Science doesn’t lie. I promise it works.

Featured photo credit: flyingbanzini.com via flyingbanzini.com

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Drew Kocak

Online Personal Trainer / Fitness Blogger

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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