Posted on February 06, 2014 by Jenny Cromack

How many carbs should I eat and what types of carbohydrates should I eat are two of the most asked questions we are asked as personal trainers.  What we believe at motive8 North and what research into weight loss suggests (I’m talking scientific research with significant participants and substantial findings not something a magazine has cooked up) is that eating a low-carbohydrate, high-protein diet is the way to lose weight and maintain health.

If you’re looking to lose weight then restricting carbohydrate intake in favour for a diet high in protein and healthy fats will get you the weight loss you are looking for. Note, we haven’t said to cut out carbs completely, but to restrict carbohydrates and more importantly to be aware of the types of carbs you are eating. Take a read of the following tips to find out how many carbs, and the types of carbs you should eat when you’re looking to lose weight.

According to research undertaken in America a high percentage of  the population believe that:

1. Low carbohydrate diets are bad for your health
2. Low carbohydrate diets are hard to stick to
3. Carbohydrates are an essential nutrient in your diet
   

So let’s look at these beliefs in more detail.

1)    Low Carbohydrate Diets Are Bad For Your Health

People who eat high levels of processed carbohydrates such as pasta and bread are in fact much more likely to feel sluggish, feel tired and have problems with digestion. These foods can cause inflammation of the stomach, hence why you often feel bloated if you have eaten these.

Instead, look to take on board carbohydrates from natural sources such as quinoa, bulgar wheat, buckwheat and wholegrain rice. These are slow release carbs and also higher in protein than other grains so you get double benefits! If you are looking to lose weight then limit your carbohydrate intake to only one meal per day, preferably around lunch time.

2)    Low Carbohydrates Diets Are Hard To Stick To

There is a large belief that all meals have to contain csarbohydrate in order to satisfy hunger and be tasty however this is not the case eating a healthy portion of protein and a good variety of vegetables can be satisfying. Yes, we know vegetables are carbohydrates but these are a much healthier way of obtaining energy from carbohydrates than eating processed carbs.

Although eating potatoes one to two times per week is okay swapping to sweet potatoes is a healthier alternative.

3)    Carbohydrates Are An Essential Nutrient In Your Diet

Carbohydrates are not essential. They are not needed to create glucose or have a reliable energy source as sufficient glucose can be generated from healthy protein and fats.

For maximal weight loss carbohydrates we would recommend that carbs such as bread and pasta are completely avoided, if you must have them then limit to one portion of each per week, howeverfor optimum weight loss results eliminate from your diet completely. Even wholewheat pasta and wholegrain bread is processed so although better than the white alternatives they still should be avoided to maximize weight loss.

It is important to ensure that carbohydrate consumption is minimal and should be only be present in one meal a day. If you have porridge for breakfast don’t  then have a high carbohydrate lunch or dinner. Remember the key to successful weight loss and achieving your body composition goals is all about the planning, if you use some imagination with your meals and plan ahead you can soon look at alternative ways of not relying on carbohydrates with each meal.

For healthy and nutritious straight forward recipes for breakfast, lunch , dinner and snacks check out the Motive8 recipe blogs.

http://www.m8north.co.uk/blog/category/recipes/

http://health.usnews.com/best-diet/low-carbohydrate-diets