I’m a dietitian – here’s 4 physical signs you need to eat MORE carbs

A DIETITIAN has revealed four signs that your body is crying out for more carbohydrates.

And what better than being told to eat more pasta, potatoes and bread?

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A lots of fad diets for weight loss encourage cutting carbohydratesclaiming that it is the secret to losing weight.

Both of them keto Y Atkins says that the diet focuses on eating protein and fat.

Since the body has fewer carbohydrates to use for energy, burn body fat instead.

But a dietician would say this is the wrong way to approach healthy eating, and potentially dangerous.

The body turns to stored fat when there is a lack of carbohydrates, but it also eats up protein tissue, such as in heart or muscle, says the British Dietitians Association UK.

Each food group (carbohydrates, proteins, and fats) is important for physical health.

carbohydrates provide fiber to keep the intestines moving and prevent disease. They feed the brain and the body.

Without carbohydrates, you may get a headache, constipation, bad breath, or nausea.

Starchy foods, the main source of carbohydrates, should make up a third of your daily intake. dietsays the NHS.

The BDA says, “We get energy from the carbohydrates, proteins, fats, and alcohol in our diet.

“Any additional (unnecessary) energy we take in will be converted to fat regardless of the source.

“Sometimes people think that starchy foods are fattening, yet the same amount (by weight) of carbohydrates contains less than half the calories of fat.

“Studies have also shown that carbohydrates are better to satisfy our hunger.”

Nichola Ludlam-Raine, a registered dietitian, said Well-informed person there is “no good reason to cut carbohydrates out of your diet.”

She said: “Low-carb diets have been popular for a number of years, even decades now, but reducing carbohydrate intake can come at a cost.”

Here are four signs that you need to increase your carbohydrate intake:

Lack of energy

Carbohydrates are the body’s main source of fuel, so if you significantly reduce your carbohydrate intake, you’ll also likely notice a depletion of your energy levels, Ludlam-Raine said.

“Our body can use other sources of fuel (such as fat), although carbohydrates can provide a faster source of energy to allow us to function optimally, both cognitively and physically,” he said.

brain fog

The main source of energy in the brain is glucose, which comes from eating delicious carbohydrates.

You can depend on other stores, such as ketones. About him ketogenic dietthe body converts fat into ketones in the liver, which can supply the brain.

But this is not a sustainable source of brain power, Ludlam-Raine said.

Symptoms of brain fog can include mood swings, irritability, and difficulty concentrating.

Ludlam-Raine said: “Consuming carbohydrates along with protein helps support the production of tryptophan, which is then converted to serotonin, also known as the hormone of happiness.”

Less energy to exercise.

Ludlam-Raine said that the body stores carbohydrates as glycogen in the liver and muscles.

Glycogen is the main source of energy when you exercise, and when it’s depleted, you feel fatigued.

It’s no wonder that on a low-carb diet you feel too tired to hit the gym, which isn’t good for your overall health.

Mikle Molloy, a sports nutrition coach, said that in the worst case of “exercise flu,” you’ll feel out of sorts, with a headache and muscle aches, and just want to lie on the floor.

Inability to recover from exercise.

Carbohydrates are not only necessary before training, but also after training.

Once glycogen stores bottom out, they need to be replenished, Ludlam-Raine said.

“It is recommended to consume carbohydrates together with protein to support recovery and allow you to feel your best before your next workout,” he said.

Feeling sore, sluggish, or low on energy when you go to the gym can indicate poor recovery.

What carbohydrates should I eat?

some carbs They are healthier options than others.

Potatoes are best baked, mashed or boiled rather than fried.

We all know that whole wheat bread is better for us than white, but do you know why?

Whole grain, whole grain, and whole grain breads are more fibrous and contain B vitamins, vitamin E, fiber, and a wide range of minerals.

The same goes for pasta: try eating whole wheat or whole grain options.

Grains, such as couscous, oatmeal, brown rice, and barley, are also important sources of starchy carbohydrates.

Fruits and vegetables also contain carbohydrates

Ludlam-Raine recommended getting carbohydrates primarily from whole grains (such as whole-wheat bread and pasta), fruits, and vegetables.