Fads: Low Carb Diets

Throughout my career as a personal trainer, I've come across tonnes of people who say to me "I just can't lose weight! I eat loads of protein and barely any carbs and it isn't shifting!"

There's the problem right there, people believe that carbs make you fat and try to cut them out completely and as with anything, too much in one sitting can indeed aid weight gain!

Low carb diets are not only off balance but can have some serious health concerns such as ketosis or eating disorders. Sarah Jessica Parker is said to be on a low carb diet as is Victoria Beckham, you'll notice that although they have very little body fat they also have very little muscle mass and definition. They have a more boney and gaunt appearance, hardly great role models for a healthy appearance and balanced diet!

Now although too many carbs can aid weight gain, there is a massive BUT to this theory... I'll start with a quick explanation on what carbs are.

All carbohydrates are made from sugar molecules and are our main source of energy because they can be easily/quickly converted by the body to keep us going. During digestion the carbs we eat are broken down into sugar molecules and absorbed into the bloodstream where they may be stored in the liver and muscles for energy during your normal daily activity. Should you eat past the capacity of your liver and muscles, this is where the molecules are converted and stored in your fat cells.When the body detects the sugar in the bloodstream, a hormone called insulin is released and acts as a key which unlocks the muscles so they are able to take in the sugars to use for energy So, when you eat a product that is said to have a high glycaemic index, such as cake or biscuits, you get a surge of sugar in the blood, therefore a large volume of insulin that drives the sugars into the muscles until they're filled up and the remaining sugar is converted and stored in your fat cells. You are then left with that high volume of insulin left in the blood which triggers a reaction that tells your body you have low blood sugar. This can lead to tiredness and lack of concentration and the dreaded CARB CRAVINGS. Then, the more chocolates and biscuits you eat, the higher volume of sugar in your blood meaning more are stored in your fat cells.

An apparent yo-yo carb culprit is singing legend Mariah Carey. She's admitted in the past that her "crash diet" have consisted of fish and soup and although soup will contain some carbs, her main source of energy has been from protein. Therefore after she stopped dieting, having lost muscle mass and a little body fat, she gained it all back on and had to start this cycle of doom all over again!

Also, although most cells use both carbs and fats for energy, our brains can only use carbohydrate energy. This is why many people find it hard to cope with a low carb diet. Depriving yourself of carbohydrates can then cause you to give up and binge on a huge quantity of carbs therefore helping you put more bodyfat on then you started with!

So carbs do cause fat gain then right? WRONG. A large amount of carbs can aid weight gain definitely, but if you pick the right carbs you can certainly avoid fat gain and in time lose body fat! Hurrah!

What do I mean by "the right carbs"? Well, lets split carbs into two common groups; refined carbs and unrefined carbs.

Refined carbs have had many of the original properties removed which are then replaced with food colourings, additives or preservatives. These include your white breads, cakes, biscuits and also occurs in processed food. They are "high GI" (referring to where they are on the glycaemic index)

Unrefined carbs are natural products with no or at least barely any changes made, which makes them a better source of energy AND means they still retain their dietary fibre, an indigestable plant product which helps cleanse your colon AND bulk out your meals with no added calorie value, which makes you feel fuller for longer and stop you craving those pesky snacks! You'll find unrefined carbs in whole grain products, fresh fruit and veg, sweet potatoes and pulses. They are "low GI" It's not rocket science to see which the better alternative is then is it! The unrefined carbs trigger a much lower insulin response which in turn keeps your sugar levels on an even keel stopping you craving high sugar, energy-ridden foods. Foods that encourage this reaction are said to have a "low glycaemic index" in layman's terms "doesn't give you a huge sugar high and cause chocolate cravings" and what does that mean? WEIGHT LOSS!

So although protein can be used as a source of energy, it's dietry role is tissue growth and repair.Obviously if you don't have the carbs to provide that energy source your body will use proteins instead therefore hindering the effect on your muscle mass. The more muscle you have the more calories you burn sitting still let alone exercising! So keeping a balance of carbs and proteins allow your proteins to do their job while you stay alert and energised!So all in all, LOW GI carbs can:

*Curb cravings

*Preserve muscle mass which boosts your metabolic rate

*Keep you feeling fuller for longer therefore decreasing your calorie intake which will...

*Shrink fat cells

A decent balance of meat to veg would be the palm of your hands thickness and size worth of meat and twice that of vegetables. For potato though, you would have an equal amount to meat as it's   higher GI than veggies.(Athletes generally need a higher protein consumption due to the amount of work their muscles have to endure)

Words by Sarah Bockhart

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