🥔Find out, “If carbs are the enemy to failing Corporate Wellness Programs?…”

 In Corporate Wellness, diet, fat loss, fitness, health, weight loss, Wellness Programs

 

 

There are many mainstream diets such as the Atkins, paleo, or keto diets, that significantly reduce carbohydrate consumption. But should such a drastic change in diet be taken? Recent evidence suggests that these popular diets are not as advertised and do not have the impact on fat loss that they claim.

Carbohydrates are the body’s main source of energy. Most of the carbohydrates in the food you consume are digested and broken down into glucose before entering the blood stream. The glucose is then taken up into your body’s cells and used to produce fuel called adenosine triphosphate (ATP), which is used to perform a variety of metabolic tasks. The cells in your body can produce ATP from several sources, including fats and carbohydrates, but your body prefers to use carbohydrates as its primary energy source. There are several benefits to consuming carbohydrates which include promoting digestive health, preserving muscle, providing stored energy, and positively influencing heart health and diabetes.

Carbohydrate restricted diets have been lauded for metabolic and endocrine effects that increase body fat loss through accelerated fat oxidation[1]. The question of whether carbohydrate restricted diets are the best diets to follow for weight loss has come under recent criticism. Previously, it was thought that consuming fat made you fat but that theory has been rebuked with the common thought being that restricting carbohydrate, not fat intake, is more effective for fat loss. There is some convincing evidence that fat-restricted diets – rather than carbohydrate restricted diets – are more beneficial when it comes to body fat loss when in a caloric deficit.  There is evidence to support that cutting fat results in greater body fat loss than cutting carbohydrates[2].

 

The issue isn’t with carbs but the type of carbs people consumes as they are not all the same. Complex carbohydrates, such as fruits, vegetables, and grains, are full of fiber which does not raise blood sugar like refined or simple carbohydrates do. When people tend to follow the diets discussed above, they also tend to cut out refined carbohydrates which have been stripped of almost all fiber, vitamins, and minerals and are essentially empty calories with little to no nutritional value. Refined carbohydrates are quickly digested, spiking insulin levels. Refined carbs have also been linked to overeating and increasing the risk of many diseases.

Low-carbohydrate diets have been effective for weight loss and weight management, due in large part to the elimination of refined carbohydrates from one’s diet. For your overall general health and well-being, refined carbs should be reduced, if not eliminated from your diet, regardless of your health and fitness goals. There is other evidence that supports that in order to create a caloric deficit to promote fat loss, reducing calories from fat and not carbs is more beneficial, as carbs help to preserve satiety, or the feeling of being full. In order to lose fat, you need to be in a caloric deficit but you do not need to eliminate carbohydrates from your diet.

Personally, I feel better when I consume carbs in that I have more energy and I am not as hungry as I am on a low carb diet. Aesthetically, my body looks better when I consume carbs and I find that my weight stays consistent.

Interested in learning more? Click here to book a call to see how EP Health can assist with your corporate health and wellness initiatives.

Written by:

EP Health Wellness Team

 

[1] Roberts, Susan B., and Sai Krupa Das. 2015. “One Strike against Low-Carbohydrate Diets.” Cell Metabolism 22 (3): 357–58. doi:10.1016/j.cmet.2015.07.022

[2] Hall, Kevin D., Thomas Bemis, Robert Brychta, Kong Y. Chen, Amber Courville, Emma J. Crayner, Stephanie Goodwin, et al. 2015. “Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity.” Cell Metabolism 22 (3): 427–36. doi:10.1016/j.cmet.2015.07.021

 

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