Carbohydrates | Low Carb Diet and Keto | High Carb Diet | Weight Loss and Muscle Growth


Do carbs make you fat? How much carbs
should you eat? What type of carbs are good for gains? Hi, and welcome back to my channel. If you
are new, I am Lola at Beasts Train Mean, and in this video, I am going to talk about…
well, what the title says. If you missed the introductory video and parts 1 & 2 of this
Carbohydrates series, I have included the links in the description below. Please,
consider subscribing to the channel if this is your first time here and hit the
notification bell to be sure not to miss new video uploads. Thank you, and let’s
roll! Carbohydrates can be such a
controversial subject when it comes to weight loss, fat loss, muscle gain, and all
the above. Before we proceed I would like to give a disclaimer: this video is by no
means an advertisement for keto or any diets and I am NOT a licensed dietitian.
Therefore the material covered here is for educational purpose only, and if you
would like to switch to any type of diets, please, see a registered dietitian who
will assist you better in the matter. Low-carb and keto diets for weight loss. Low-carb diets as their name implies
reduce your intake of carbs. Hold on. Didn’t we say in the previous videos that
carbs are the main fuel for energy to your body? Why would we want to eat less
carbs? Bear with me; we’re going somewhere. Today,
there is more scientific evidence that reducing your carbs intake may have a
positive impact on your health, one of them being weight loss.
A few studies were performed to reach those conclusions. For instance, this
study from 2014. In the study, 148 men and women with no prior clinical
cardiovascular disease and diabetes or put together and subcategorized in two
different groups; one group was to be on a low-carb diet while the other group
was on low-fat diet and the study went on for 12 months.
82% of the low-fat diet group and 79% of the low-carb diet group completed the
intervention, and at the end of the 12 months the low-carb diet group had
lost 3.5 kilograms, or 7.7 pounds, more than the low-fat diet group and had a
higher reduction of cardiovascular risk factor than their low-fat diet
counterpart. While this study returned positive results it is worth keeping in
mind that it was performed once and with still a very small population. Another
study from 2016 found that though low-carb diets help with weight loss they also
increased LDL, which is low-density lipoproteins, also called bad cholesterol,
and thereby increase the risk of cardiovascular disease. It is worth
mentioning that though low-carb and Keto diets seem similar in the sense that
they both restrict the amount of carbs intakes while upping the fat intakes they
bear a few differences. For instance, in order to follow a ketogenic diet you
need to be in a state of ketosis, where your body uses fatty acids for fuel
instead of carbs. High-carb diets for performance and muscle again. The amount of
carbs in your diet can have effects on your performance. As mentioned a few
times already carbs are the main source of energy for your body. High-card diets
increase the use of glycogen for fuel in strenuous workouts and replenish energy
stores in muscles. According to this study that was published in 2017, research
indicates that nutritious high-carb meals that can be
quickly digested, absorbed, and transported in the blood can mostly help
speed glycogen resynthesis, which is a key factor when performing strenuous
exercise on consecutive days or sometimes on the
same day. The duration of exercise also has some effects on the amount of
glycogen used for energy. Increasing the duration of the physical activity
decreases the amount of glucose and glycogen, which in turn increases the
reliance of the body on fat for fuel. This could lead to the assumption that the
longer the workout, the lesser intensity must be, decreasing the use of glycogen.
However, this does not mean that the best way to lose body fat is to perform low
intensity activities for a long period of time. If the workout contributes to a
caloric deficit then the body will turn to fat at some point to make up for that
deficit. Carbohydrates recommended intakes. According to the Institute of
Medicine, the accepted macronutrient distribution range or AMDR
for carbohydrates for an adult is 45 to 65 percent of total caloric intake, and
complex carbs should contribute the majority of calories because of their
nutrient-dense nature. It is also recommended to consume a high-carb meal
two to four hours before an intense workout that is going to last more than
one hour. The recommended dosage in this instance
is between 30 and 60 gram of carbs. For post-workout, consuming 1.5 grams per
kilogram of carbs within 30 minutes is recommended for higher glycogen
resynthesis. Additional meals of 1.5 gram per kilogram of carbs every two hours
are recommended to completely restore muscle glycogen and maintain energy
throughout the day. To summarize, low carb diets do have the potential to help an
individual lose weight, but they have also been proven to increase bad
cholesterol increasing the chances of cardiovascular diseases. As far as weight
loss is concerned it is not the small presence of carbohydrates or their absence
thereof that is the exact result of weight loss, but rather the reduction
in total caloric intakes because carbohydrates usually are high in
calories. For athletic performance and muscle gain, high carbs diets must be
prioritized. A high carb pre-workout meal and a high-carb post-workout meal are
recommended in order to help keep glycogen levels balanced and maintain
energy throughout the day. I will also like to add that this is not the full
story as far as weight loss, performance, and muscle gain are concerned since
carbohydrates are only one component involved in those processes. However, this
video gave a broad story as for as carbs are concerned. Did you enjoy the
Carbohydrates series? Let me know in the comments. And if you enjoyed this video,
give it a thumb up, subscribe to the channel if you are new, and share. As
usual, if you have a topic that you’d like me to cover, also comment below.
Thank you for watching, and see you soon!

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Reader Comments

  1. Beasts Train Mean

    Hello all, I made a boo-boo 🙈. This video was supposed to be out last week, and I left you all hanging. My apologies. To make up for it, this week will see two video uploads: this one to make up for last week, and one for this week as scheduled. Thank you all for your understanding and your support, and thank you for watching!

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