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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 November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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