
Welcome back, Misfits!
So far in our series, we have talked about PLANNING! And then we have been going over the different parts of a fitness plan. Right now, we are solidly locked into the diet portion, and have discussed protein.
NOW, we talk about that most nefarious of topics: CARBS!
Well, I almost broke my promise of the pattern we would lay this out in by skipping over to fat first. And I ALMOST did that because I usually help people calculate their protein requirements and fat requirements, and THEN move onto carbs.
But we can circle back around to that once we are done, because I think it is important to reshape how you think about carbs.
I believe they are the most misunderstood macro in modern times.
When, in fact, they are essential to a well rounded diet, especially when you think of what you eat as FUEL instead of "what makes me skinny or overweight."
In asking around online about what people had heard about carbs, I got all sorts of responses. Some were true. Many had SOME truth to them, and many more were just patently invalid. And Through no fault of the people commenting, but because of the myths that circle around diet culture, the gym, and what some coaches put out online in order to promise an unreasonable goal.
Some of those rumors were:
"Carbs make me fat and I need to go into a carb deficit in order to lose weight and gain muscle."
"I grew up being taught that all bread and pasta is bad for you. And it makes your thighs big. And big thighs are not attractive."
"You can't eat carbs and lose fat and gain muscle."
Let's get a couple things straight before moving onto the actual facts as we know them currently with nutritional science:
--Very few foods are strictly "bad" in isolation. Most foods serve a purpose.
--Don't treat food as punishment OR reward. Attaching an emotional response to food makes it easier to develop eating disorders. If you want the food, eat the food. In moderation. Life is too short to not eat a slice of pizza because you have the Food Fairy on your shoulder telling you that one slice or that one night out with friends will undo all your hard work.
--Diet, like exercise, is a long game. The quicker it comes off, the quicker it is more likely to come back on.
All of that said, simply put, your body needs carbs.
You’re going to hear a whole bunch of different pieces of advice from people who are on various diets, including some of the popular ones like Paleo and Keto and what not.
And some people do thrive on a significantly lower carb diet.
However, eliminating carbs all together is not feasible.
Even people who are on a “no carb diet" are still consuming carbs just in significantly lower amounts.
There is an argument to be made that the longer you stay off of those low carb diets, the more you need to stay off of them for good, or risk regaining the weight once you try to go back to a carb friendly diet.
Part of that also has to do with making sure that you reverse diet out of that diet properly, and part of it is genetics, and part of it is just basic biology.
Carbs are such a sensitive matter among folks, and a legit balance to be struck when doing things properly, that I even consulted some nutritionists and medical professionals before writing this.
You need carbs, not just to fuel your performance and progress in the gym, but also for weight loss and muscle gain, but most importantly for your mental health along with all kinds of regulatory processes in the body.
When most people talk about coming off of carbs, they’re really not talking about coming off of carbs, they’re talking about coming off of grains. Which is where the Paleo diet comes in mostly. And there’s an entire argument for that with our body's adaptation to the way that grains are processed in the body.
But a lot of that science is still so new and merits more research before it is conclusively proven. What you’re really looking at with those statements is people trying to come off of grains and "unhealthy" carbs.
So what are "unhealthy carbs?"
I rarely classify anything as unhealthy or bad as I said above. Not out of a need to hand hold or risk offending anyone, but because most foods, in context or application to a body or routine can be used effectively.
However, a source of carbs that I would recommend significantly lowering in your diet is SUGAR. However, even then, your body can put sugars or simple carbs to use effectively with high performance workouts, and your brain requires some.
So really, we are talking about refined/processed sugars.
Now, what are some "good" carbs aka carbs that can be the most broadly effective? Keeping in mind that portion control and timing make the difference here:
Brown carbs
Green carbs
In my diet, and when talking with clients, I talk a lot about brown carbs and green carbs.
Essentially, you are looking for carbs that classify as being "complex", that provide a rich source of micronutrients, and/or are derived from fruit and vegetable sources.
Most brown carbs fit into both. Brown carbs are your red potatoes, brown potatoes, sweet potatoes, etc. And when given a choice at the grocery store, opting for brown over white: wheat bread, brown or yellow rice, etc.
Green carbs are usually significantly lower in carbs per serving. If you're currently working your greens into your diet, you know that a cup of spinach or lettuce isn't gonna net you the same amount as eating a potato. But, where green carbs are lower in carbs, they are higher in much needed micronutrients.
Now, obviously, if you’re trying to get your carbs AND your protein AND your fat in, and you're just trying to work on hitting those calories and macros first, as I previously recommended, don't start by sweating over the perfect source. Focus on finding the correct quantity, then focus on picking foods that are genuinely healthier and/or which work with your body better.
Once you are able to start making healthier choices, the added benefit is that those choices will improve not just how you perform or look, but how you feel.
As I believe I have said before in this series: calories affect size, macros affect both physique and performance, and those better choices and micronutrients affect how you feel.
So now that we have examined sources of carbs in priority of best to arguably worst, going from brown carbs to fruit and green carbs down to processed, refined sugars and simple carbs, the big question is: how many carbs should I be eating?
The answer to that unfortunately is going to have to come after we address fat.
The way that I advise calories and macros to people once again, who do not have other outlying factors or pre-existing conditions or need to go consult with a nutritionist first… Is to take their calories, and from those to figure how how much protein they need. From there, we figure out the recommended amount of fat needed daily, then what is left over is what we recommend for carb consumption.
If I had to leave you with one note, it would be this: most people have heard some form of the old bogeyman trope that "carbs make you fat." That's not entirely untrue, but is wildly misleading. Most of the time it is simply the AMOUNT, and the amount as it relates to the other macros. If we hit our protein goals and our fat goals, but over consume carbs consistently and don't “properly” use them, then they can convert to fat in the body.
For now,
This has been Coach Cap, helping put the Fit… in MisFit.
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