You're on a mission. You want to lose weight, be healthier, and have more energy to lead the life you want to live. Like any hero, that means you need a strategy. You need to know who your friends and enemies are- like carbs. Although this macronutrient often gets a bad rap as public enemy #1 against weight loss, carbs and workouts actually have a symbiotic relationship.
That's right. There are good carbs and bad carbs.
Here's what you need to know to choose carbs that will help your cause:
How Carbs and Workouts Fit Together
When you exercise, your body needs energy to burn, even when trying to shed some pounds. That means you need to eat to lose weight. To lose weight and blast fat, the goal is for your body to use up excess stored fats as an energy source. But fat isn't your body's natural energy source or go-to for making fuel for exercise.
Carbs are what your body converts into energy naturally. So carbs are actually a necessary part of your workout. For your body to burn fat for energy, carbs are also needed to aid in the metabolic process. So, carbs and workouts fit together biologically!
What Carbs Really Are
There are three types of macronutrients your body needs for life: protein, fat, and carbohydrates. Each of these macronutrients can contain other important nutrients like fiber, vitamins, and minerals. Carbs are made up of things like starches, sugars, and fibers. All of these can be good for you in one way or another.
So why do carbs get a bad rap if they're essential for life and necessary for exercise?
Many sources of carbs are "simple" or "empty," meaning what they're made up of is more detrimental than beneficial. Unprocessed natural carbs can be complex or simple, meaning they either burn slowly or quickly in your body. A simple carbohydrate, like a slice of whole grain bread or a piece of fruit, is more ideal for a pre-workout carb-load. Whereas more complex carbs aid in keeping you fuller longer, so you do not overeat throughout the day. A processed food like a cookie, for instance, offers you plenty of carbs- but the carbs are made up of processed sugars and other nutrients that won't help sustain a workout or keep you full throughout the day. If you want carbs to help you achieve your mission, you'll need to choose the good ones.
Carbs That Won't Help You
Recognizing “bad” carbs is a good way to start figuring out how to eat to reach your weight loss goals and support your workouts healthily. Here's a basic rule to help:
Eat whole carbs, not refined carbs.
Refined carbs tend to be foods that are heavily processed, have added sugars, and are otherwise altered for taste, convenience, and/or preservation. Few are naturally occurring. Even if fortified to offer some healthy nutrients, the "empty" micronutrients in refined carbs tend to outweigh the benefits.
Avoid bad carbs like:
- Coffee drinks
- Bagels and cheesy crackers
- Baked goods
- Fruit snacks, gummies, and candies
- White rice, pasta, and bread
- Refined cereals
The Best Carbs for Your Goals
To give your body the energy needed to exercise, lose weight, and live life well, stick to whole carbs that are good for you. Eat good carbs like:
- Whole wheat pasta, bread, and grains
- Brown and wild rice
- Sweet potatoes
- Blue corn
- Legumes
- Dark green vegetables and fruits with antioxidants
Carbs like these are essential for the kinds of workouts that burn fat, like HIIT. Fill your pantry with these healthy carbs, excellent sources of lean protein, and good-for-you fats. Then, kick off your weight loss mission with this strategic (and free) 8 Week Shred Guide.
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