Well it is January and I am sure you are pumped to start your new cleanse, diet, super hardcore workout, or anything else you had planned to make sure 2014 starts off on the right foot. I am sure you have also noticed the increase in advertising for all of these products, diets, supplements, and workout programs. I will admit, that I am guilty of it too. This is a great time to get your message out to people who are interested in living a healthier lifestyle.
If you have followed me for a while you know that I am not one to jump on a bandwagon. There are tons of fads that come and go. I have always been a believer in the fundamentals. With everything in life, the fundamentals will get you the most results, so why not focus mainly on them.
One fad that has been around for way to long is the carbophobia that people are falling prey to. It seems that everyone is terrified of eating carbs when trying to lose weight. Anytime I see a diet program that is trying to eliminate something completely from your diet it is usually a red flag for me. Just like the newer gluten craze. Everyone that is having trouble losing weight is all of a sudden gluten intolerant and that is the reason they cannot drop any fat. Now I am not saying that this is not true for some people, but it is not as many as people think.
I am also not saying you should eat tons of carbs if you are trying to lose weight but they may be a crucial part of your diet program. If you do not believe me then look at this study.
I have to say I am fairly excited about a study I just came across courtesy of AARV. This was published in 2012 by the European Society of Clinical Nutrition and Metabolism. What the researchers did was divide a group of women into two groups. Both groups went on a low calorie diet and exercise program. One group was low calorie but ate bread products and the other group went low calorie with no bread products. Both groups stayed at the same calories.
The results.... Surprising to many the weight loss results were almost identical. Over 16 weeks the bread group lost 4.3kg and 2.5% body fat. The no bread group last 4kg and 2.1% body fat. So the bread group actually did slightly better. Also, they found there were no significant blood profiles between groups like blood lipids and glucose control. Probably the most significant results from this study though, was adherence levels. The no bread group saw significant cheating from the program of over 150kcals, while the bread group so no serious deviations. The dropout rate was also significantly greater in the no bread group. There was a 6.6% dropout in the bread group and a 21.3% dropout in the no bread group.
So what this tells us is that it most likely is not carbs that makes us gain weight or prevents us from losing weight. It may be overconsumption of these products but there is nothing about carbohydrates that makes you fat. Again I'm not saying eat carbs all day and you will lose weight. You can still enjoy bread products in moderation. And more importantly if having those types of foods occasionally will help you stick to your program better it only makes sense to have those foods. Just know when to say enough is enough.
I hope this helps you be even more successful this time around on your weight loss journey.
You Stay Healthy San Diego,
Mike Deibler
San Diego Premier Training
Carlsbad Personal Trainer
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| "But I didn't eat the bread." |
One fad that has been around for way to long is the carbophobia that people are falling prey to. It seems that everyone is terrified of eating carbs when trying to lose weight. Anytime I see a diet program that is trying to eliminate something completely from your diet it is usually a red flag for me. Just like the newer gluten craze. Everyone that is having trouble losing weight is all of a sudden gluten intolerant and that is the reason they cannot drop any fat. Now I am not saying that this is not true for some people, but it is not as many as people think.
I am also not saying you should eat tons of carbs if you are trying to lose weight but they may be a crucial part of your diet program. If you do not believe me then look at this study.
I have to say I am fairly excited about a study I just came across courtesy of AARV. This was published in 2012 by the European Society of Clinical Nutrition and Metabolism. What the researchers did was divide a group of women into two groups. Both groups went on a low calorie diet and exercise program. One group was low calorie but ate bread products and the other group went low calorie with no bread products. Both groups stayed at the same calories.
The results.... Surprising to many the weight loss results were almost identical. Over 16 weeks the bread group lost 4.3kg and 2.5% body fat. The no bread group last 4kg and 2.1% body fat. So the bread group actually did slightly better. Also, they found there were no significant blood profiles between groups like blood lipids and glucose control. Probably the most significant results from this study though, was adherence levels. The no bread group saw significant cheating from the program of over 150kcals, while the bread group so no serious deviations. The dropout rate was also significantly greater in the no bread group. There was a 6.6% dropout in the bread group and a 21.3% dropout in the no bread group.
So what this tells us is that it most likely is not carbs that makes us gain weight or prevents us from losing weight. It may be overconsumption of these products but there is nothing about carbohydrates that makes you fat. Again I'm not saying eat carbs all day and you will lose weight. You can still enjoy bread products in moderation. And more importantly if having those types of foods occasionally will help you stick to your program better it only makes sense to have those foods. Just know when to say enough is enough.
I hope this helps you be even more successful this time around on your weight loss journey.
You Stay Healthy San Diego,
Mike Deibler
San Diego Premier Training
Carlsbad Personal Trainer
