Lets take a look at some of the biggest myths about losing weight.
Carbohydrates and Insulin
- The primary reason why carbohydrates were negatively associated with fat loss is due to the hormone insulin
- When we consume carbohydrates, our pancreas releases the hormone insulin, which acts to increase glucose uptake from the blood and store it within our tissues to convert to energy
- Insulin also acts to inhibit fat breakdown, or lipolysis, which is where the notion that carbohydrate negatively effects fat loss originated
- The body is well equipped to control blood glucose within healthy physiological ranges and carbohydrate intake is independent of weight loss.
Low Carbohydrate Vs Low Fat Diets
Once calories are controlled for, insulin does not promote long-term fat storage, as depicted in the graph which found no significant difference in fat loss between diets.
Carbohydrate Intake and Exercise
- Provided carbohydrates and calories are matched, there is no difference to fat loss when carbohydrates are consumed around training at other times of the day
- The body maintains glucose levels within a normal range with or without exercise
- Insulin only promotes fat storage acutely and over a 24 hour period, this has no negative effect on weight loss providing calories are the same
Benefits of Carbs for Exercise!
- May Reduce Rate of Perceived Exertion (RPE)
- May Increase Training Intensity
- May Improve Strength Training
- Will Not Affect Fat Storage
- Metabolic Damage implies that if you reduce your calories too low or for a long period of time your metabolism will be damaged & you won’t be able to lose any further weight
- Metabolic Damage or Starvation Mode Doesn’t Exist
Skip Breakfast for Losing Weight
Studies that Found an Association Between Non-Breakfast Eaters and Higher BMI’s are All Observational.
- Does Not Contribute to Weight Gain
- Does Not Change Your BMR (Betts et , 2014)
- Does Not Affect Blood Glucose Levels in Healthy Individuals
- Does Not Contribute to Daily Overeating
- May be a Useful Way to Reduce Calories
- Is an Individual Choice Based on Lifestyle Habits
- Calorie Deficit Leads to Fat Loss
- Metabolic Damage Does Not Exist
- Metabolic Adaptation may Result due to Prolonged Dieting
- Insulin Does Not Cause Fat Gain
- Breakfast Contributes to Weight Gain if Daily Calories In > Calories Expended