Lose weight It doesn’t have to be a miserable experience where you cut out carbs entirely to achieve ketosis, a state where the body burns fat instead of carbs as its primary source of fuel. Personal trainer and fitness expert Matt Hodges spoke exclusively with Express.es on why carbs are not the enemy.
Many of us will be trying to lose weight this month in order to look and feel fantastic in our favorite Christmas dresses.
And there’s a world of information online on how to do this, like the ultra-popular ketogenic diet, which involves eating less than 50g of carbs per day.
But according to expert Matt, “no carbs before Marbs” is a narrow idea in the weight loss school of thought.
He said Express.es: “I think it’s pretty well known by now that demonizing carbs is old news.
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“Carbohydrates are an essential macronutrient and are in line with a healthy, balanced diet along with protein and fat.”
In fact, The Dietary Guidelines for Americans recommends that carbohydrates account for 45 to 65 percent of total daily calories.
If you are a woman consuming around 2,000 calories (NHS recommendation) per day, 900-1,300 calories should come from carbohydrates, 225-325 grams of carbohydrates per day.
Matt continued, “Reducing the amount of carbs in meals is just another way to reduce total calories, which equates to weight/fat loss.
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“Carbohydrates are now more available and delicious than protein and fat, which is why most people overeat them.
“So, logically, by cutting carbs, you’re going to lose weight. But cutting carbs to zero like the keto diet does is, in my opinion, unnecessary and, for some, unhealthy.”
Because the body is supposed to eat carbohydrates, a no-carb or low-carb diet might not be a good option in the long run.
The expert said: “More specifically, it is also quite untenable and will lead to more problems later. The phrase may be catchy, but the philosophy has its flaws.”
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Of course, there are some carbohydrates that are healthier than others. Whole-grain varieties, such as whole wheat bread, have more health benefits than refined ones, such as white bread.
Harvard published a guide to getting enough healthy carbohydrates, recommending whole wheat bread, brown rice, quinoa, whole fruits, and beans.
Matt’s next piece of advice was to be aware of not only what you’re eating, but also when you’re eating it. He stated: “Regularity of meals is essential for gaining muscle and losing fat.
Again, this is another myth that was assumed in the 1980s and 1990s by professional bodybuilders who tend to eat every two to three hours.
“This idea that eating in these intervals would help you build more muscle and burn more fat because you’re ‘keeping the engine running’ is a misconception.
“It’s one of these myths that’s born out of context. Pro bodybuilders eat, sleep, train, repeat. Kevin in accounting sleep, eat, work, work, work, eat, sleep.”
According to Matt, eating at regular times for breakfast, lunch, and dinner will help you maintain weight more easily than eating little and often throughout the day.
“Eating at these kinds of intervals will likely only lead to a much higher calorie intake (also known as snacking) for the day and also, more importantly, lead to disordered eating.
“Imagine not being able to go to a meeting, or pick up your children from school because you have to eat half a turkey and some rice. No, thanks. Understanding and knowing how many calories you need per day is the only thing regular Joes like us need to think about.”
Fitness expert Matt Hodges is the author of Behind the gym doorsa deep dive into the world of personal training, with weird and wonderful anecdotes about the industry and the people in it.
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