When it comes to weight loss or fat loss, carbohydrates don’t have to be the enemy. However, for most of us, they are. Why? Because we don’t understand how they can work against us, how they can put us in fat storing mode, how they can keep us from fat burning mode and what we need to do to make sure those things don’t happen. When we understand this, we can begin to focus on the right carbs for fat loss, the right time for carbs for fat loss and all the other little nuances. Today I want to cover the basics. I want everyone to understand what carbs are, what types of foods fall into that category beyond the obvious bread/pasta and most importantly, I want us to understand when carbs are stored as fat and how we can avoid that scenario.
Carbohydrates are a macronutrient, which means that they provide energy in the form of calories. Other macronutrients include fat, protein and alcohol. Micronutrients – things like vitamins & minerals – provide nutrients but do not provide energy in the form of calories. All of our macronutrients are chains of smaller building blocks and the type of building block is different depending on which macronutrient we’re talking about. For example, the building blocks of proteins are amino acids. This means that all proteins are chains of various shapes and sizes made up of amino acids. The building blocks of fats are fatty acids. The building blocks of carbohydrates are sugars. It’s important that we always remember that carbohydrates – whether in the form of a pretzel, an apple, a teaspoon of sugar or a bowl of oatmeal – are chains of simple sugars.
Little side note here: fruits and vegetables are not macronutrients. You can’t argue, “That’s not a carb! It’s a banana!!” Sorry my friend, that is a carbohydrate. Fruits and vegetables (with a couple of exceptions) are carbohydrates. Sure, their chains are quite different from pasta or the carbs found in a donut, but the building blocks are the same: sugar.
Food is fuel for our body. When we eat it, it has to be broken down so that fuel can be accessed and utilized by our bodies. To be utilized, it has to be broken down to its smallest part. In the case of carbohydrates, our bodies will break them down to their sugar building blocks. Compared to fats or proteins, most carbs can be broken down pretty quickly by the body. They are a fast-access fuel source, comparatively speaking. I like to use the analogy of fueling a fire. If you’re trying to keep a fire burning, can you expect to keep it burning hot for a long time with just twigs, kindling and newspaper? No way, right? Sure, those are a good way to fan the flame but only for a couple mintues at best. The burn hot and fast but fizzle out quickly. They provide an immediate fuel surge but it doesn’t last. That’s how carbohydrate acts in your body. Yes, it can be an rapid acting fuel but won’t last for long. Fat and protein, however, are slower to metabolize and therefore are more like the hefty logs on the fire – they burn more slowly, providing sustained energy (fuel) over time.
Alright, now here is where it gets really interesting. Here is where we can understand how and when carbs are stored as fat. We have to understand the basics of carbohydrate metabolism and storage. We have to understand, at a high level, what happens after the carbs are broken down into their building blocks: simple sugars. These simple sugars which result from the breakdown of carbs we eat are either immediately used for fuel or taken for storage. For most of us, unless we’ve been fasting or we’re super active, most of it will be taken away to be stored. Enroute to storage, this sugar enters the blood stream. The hormone insulin is released when sugar enters the blood. Why does insulin have to get involved? Because insulin is the usher that shuttles the sugar from the blood to its final storage site. Insulin has a few drop off options for the sugar. The first place its going to try to take it is to the muscle. Storage space there is limited, but its easily accessible for your next workout or the next time you get chased by a bear. So, if you’re eating carbs regularly and not exercising regularly to tap into that fuel, chances are that the storage space in the muscles is all full. Next stop? The liver. Again, easy access in case your body needs to generate fuel, but limited storage. And I’m talking seriously limited space, only about 400g between the muscle storage and liver storage combined.That is not a daily storage max or a storage max per meal. That is TOTAL storage space. Like I said, if you’re not working out regularly or if you’re eating carbs on a regular basis, chances are that both of those storage sites are FULL. No vacancy. But insulin has another storage option. And this is what we call “carbohydrate spillover”. Carbohydrate spillover can also be referred to as lipogenesis or creating fat. This is when carbs are stored as fat. The muscle and liver storage space is full because we eat carbs with most meals and we aren’t that active. It has to go to the final option…
The excess sugar (glucose) is converted to fat. That fat either continues to circulate in your blood (this is where we see things like elevated triglycerides) or it is stored in your adipose tissue (body fat). And, lucky us, this storage space is UNLIMITED and it is NOT easily accessed. Once it gets stored as body fat your body considers this its emergency fuel reserve and doesn’t give it up without a fight.
Think about that the next time you eat a carbohydrate rich meal. Where will that sugar be stored? Will your body need it for immediate fuel while you sit on the couch and watch Lost for the 10th time? Have you been active enough to deplete those muscle stores so there is somewhere for that glucose to go or is it destined to be stored as body fat??
In our next post we’re going to be talking about the 2nd half of this equation – how constantly flooding our blood with sugar by eating carbohydrates tells our body to stop any and all fat burning and instead store all fuel as body fat. And, most importantly, we’ll talk about what you can do about it!
Want more info about carb strategies for fat loss? Check out this quick video!
The “Creating and Maintaining Motivation” episode of the Primal Potential podcast tackles the core of many people’s weight loss challenges – how to get started, stay the course and not give up! Anyone can feel motivated for a few days or weeks, but how do you create an environment where you’re motivated to go the distance? Most of us have more than a few pounds to lose and that requires ongoing motivation and encouragement. Fortunately, motivation is something we CREATE and this episode of the Primal Potential podcast tells you how.
The Challenge: For more than 20 years I desperately wanted to lose weight but wasn’t able to make it happen. After losing well over 100 pounds, the most common question people ask me is, “How did you find the motivation?” Everybody wants it – the problem isn’t what to eat or how to workout, it’s how to keep yourself motivated to put in the work and effort day in and day out until you reach your goal.
The Solution: Motivation doesn’t just strike you if you get lucky. You create motivation through your attitude, where you put your focus, the strength and weight of your goals and the consistency of your action. This episode talks about specific strategies for actively creating this motivation every single day. These strategies include re-working the mental associations you have with weight loss, changing your focus from your obstacles to your opportunities and identifying small actions you can take consistently to build momentum and see progress.
Practical Implementation:
As humans, we instinctively move towards things that bring us pleasure and away from things that bring us pain. We often do this without even noticing it. When it comes to weight loss, many of us keep ourselves from success because we have built up negative associations to weight loss. When we think about weight loss we often think things like restriction, deprivation, hunger, hard work, cravings, isolation, frustration, etc. In this episode we talk about a practical exercise you can do to reframe your associations and create thoughts of enthusiasm and pleasure around weight loss.
You MUST stop focusing on your limitations if you want to succeed. I love the quote “When you argue for your limitations, you get to keep them”. Sure, it might be hard. There might be legit reasons it will be difficult for you to lose weight. I’ve been there – a stressful job, a spouse that doesn’t like to eat healthy, hormonal imbalances, etc. What good does it do to focus on those things? Does it serve you? Does it help you reach your goals? No. Instead, switch your focus to all the incredible doors that you will open up as you move towards your goals. Focus on the additional energy you’ll have. Focus on how incredible it will feel to be more confident or to have more energy to play with your kids. Focus on how great it will be to not dread going to the doctor but to go with a sense of pride in all you’ve accomplished, knowing that you’ve improved your health through your own hard work and motivation. Focus on the positive. What has focusing on your limitations gotten you so far? Yeah, I thought so…
Take action. You don’t need to tackle the world here, you just need to identify one small change and then make it consistently. Every day. Not once in a while. Not when it’s easy. Not when you feel like it. Every day. Just identify one positive step you’re going to take towards your healthier self and then do it consistently. Without excuse. Without complaining. With enthusiasm and a sense of empowerment.
Motivation is something we CREATE. Every day. Through intention and action.
Here’s something super important I want you to keep in mind:
Most of us are attracted to plans and programs because it feels good for someone to just tell us what to do. It seems straight forward and promising. The problem is – the same excuses, delays and deferrals will get in the way until you overcome THOSE. Most of us don’t need another plan or program. We need to upgrade our MINDSET. Every choice you make results from how you THINK about your options, circumstances, goals and alternatives. When you become a better thinker, you become a better decision maker and THAT is the true driver of results. That’s what 10x Mindset is all about.
In the the “Carbs and Fat Loss – Timing Matters” episode of the Primal Potential podcast we are busting a major weight loss myth – the myth that you should eat carbs in the morning so you have all day to “burn them off”. I hate to break it to the folks perpetuating that myth, but that’s just not how the body works. The human body is not accounting software working on a first in, first out burn model.
This isn’t a long episode but it’s one you absolutely need to take time to hear!
If you aren’t sure what time is the right time for carbs when your goal is fat loss, please take a listen!
Other episodes you’ll need to hear along with this one are:
The Myth: For optimal fat loss results, eat carbohydrates in the morning so you have the rest of the day to burn them off. Avoid eating carbs at night because you won’t burn them while you sleep. THESE ARE FAT LOSS MYTHS!
The Facts: Carbs in the morning might be a perfectly fine strategy for endurance, muscle gain or weight maintenance but it is the WRONG strategy for fat loss.
Why? There are certain unique hormonal conditions in the morning that make adding carbs a bad idea when fat loss is your goal.
For the science behind carb strategies for fat loss, make sure to listen to the full episode!
Practical Implementation:
Avoid carbohydrates in the morning. That’s right – for optimal fat loss – no carbs for the first part of the day. This means saying no to oats, wheat, grains, processed foods, most dairy and even fruit. At least in the morning!
Emphasize fat and protein in the morning. Great breakfast options include bulletproof coffee, eggs, bacon, fritattas, meat muffins, chia seed puddings, or if you’re in a time crunch, a low-carb protein shake
Limit your carbohydrates to your dinner time meal or post workout.
Watch your carb portion sizes. We always want to manage our insulin response, no matter the time of day. Try not to exceed 1/2 cup carbohydrates at any point. Some people will get best results with 1/4 cup.
Always consume your carbohydrates with either fat or protein, never consume them on their own. This might look like adding butter to your sweet potato and always having a piece of chicken or fish with your rice.
A few weeks ago I wrote about a better way to approach New Years Resolutions. The cliffnotes version is this: When we set long-term goals there is no sense of immediacy. We don’t feel compelled to take action NOW because, well, we have a whole year to get it done! If we set a goal to lose 40 lbs over the course of a year, the first several months are no big deal –we can always get back on track and catch up so we might as well enjoy the Mexican food and ice cream!
I suggested setting 12-week goals with 3 sets of 4-week milestones. If you haven’t checked out that post yet, do so now before you keep reading.
I think breaking your goals down into small, bite sized, more urgent pieces is a wonderful strategy but its not all that it takes. We have to take the time and effort to make sure we understand exactly why we want to achieve our goals and what’s on the line if we don’t do it. This process cannot be glossed over. When the going gets tough, this is what will either allow you to throw in the towel or push you to keep going.
You cannot merely say that you want to lose weight because you’ll look better and feel better. That’s not enough. That’s not going to keep you from grabbing a handful of M&Ms when you’re stressed out. It’s just not. Sorry. You’ve got to go deeper. If weight loss is a goal, the first thing I want you to do is establish your 12-week goal and 4-week milestones. But you aren’t done there. Then I want you to set aside 30-60 minutes and WRITE DOWN your answers to the following questions/statements:
In what ways is being overweight painful or uncomfortable? Consider the physical and emotional implications of your weight.
In what specific ways is my weight negatively impacting my relationships? Consider your relationships at work, with your spouse, your family, your children, etc.
List three situations where your weight held you back from doing something you wanted to do or enjoying something to the fullest.
How would your life improve if you achieve your weight loss goals?
How would your relationships improve if you achieve your weight loss goals?
What pleasure do I get from being overweight? Seriously – don’t assume the answer is “none”. Overeating or indulging MUST bring you some pleasure or you wouldn’t do it. Be honest here.
What pleasure will you get from WORKING towards your goals?
What are the consequences might you have to face if you do not choose to make weight loss a priority?
You have to get real about what is at stake and what thoughts or behaviors might keep you from making progress. Choose think about the pleasure you’ll get from working towards your goals instead of focusing on the pain you might endure from changing your behavior. What you think about you bring about – so carefully redirect your thoughts from anxiety, deprivation and fear to excitement, progress and challenge. Commit to this daily. Be on guard against your thoughts and use them to help propel you – do not allow them to hold you back. This is 100% in your control.
Today’s episode, “Want To Lose Fat? Eat More Fat!” is all about how you can accelerate your weight loss and fat loss goals if you decide to eat more fat. Yup, that’s right, fat is not the enemy. In fact, healthy fats can accelerate your weight loss. We talk about how restricting fat from your diet can slow your weight loss, the important role fat plays in fat burning & hormonal balance and then discuss some of the good (and bad) fats for fat loss.
The Myth We’re Debunking: Dietary fat makes you gain weight. We’ve been told for decades that cutting fat from our diets is the way to weight loss. We’ve been told to choose low-fat and fat-free versions of all sorts of products, even though those options are loaded with sugar and chemicals! We’ve been told that dietary cholesterol is the cause of heart disease and that we’ll improve our figure and our health if we just avoid dietary fat. It’s all wrong!!
The Facts: Restricting fat from your diet can actually make weight loss much more difficult. Cutting fat actually reduces the activity of enzymes in our bodies that help to burn fat. Meanwhile, cutting dietary fat INCREASES the activity of enzymes that help STORE fat. On top of that, restricting our intake of dietary fat can lead to hormonal imbalances which may slow our metabolic rate, prevent fat burning and increase hunger and cravings. Eating ample amounts of the right types of dietary fat can upregulate our metabolism, keep us satisfied for hours, eliminate cravings and keep us in fat burning mode.
We think of fat as a “high calorie food” – fat has more calories than protein and carb therefore protein and carb are healthier than fat – the first part is true. The second part is not. Yes, fat is more calorie dense than protein or carbohydrate but most of us don’t really understand what that means. A gram of fat has more calories than a gram of carbohydrate or protein, right? A gram of fat has 9 calories whereas a gram of protein or carbohydrate has only 4. That’s one of the big reasons people think fat is “fattening”. The problem is that we’re thinking about it all wrong. A calorie isn’t some magical thing that piles up and makes you look fatter. Calories are how we measure the energy potential in food. This one mindset switch might help many of you look at calories for what they truly are and move away from this eat less move more way of thinking about weight loss. Basically, dietary fat delivers twice as much energy to our bodies than protein or carbohydrate!! That’s a GOOD thing! That means that we can fuel our body for longer on less than we can if we just stuck to protein or carbs. Practically speaking, what does this mean? It means our body senses good, long lasting fuel and therefore doesn’t deploy signals that trigger hunger and cravings when we eat fat. So eating fat makes us feel full, it sustains our energy and keeps hunger and cravings at bay!!!
Here are some of the incredibly important roles fat plays in the body:
It is a structural component of every single cell
Our brains are approximately 60% fat
Fat is necessary for healthy vision
Fat is critical for cognitive health, attention and focus
Fat is required to make the receptors for dopamine and serotonin – our primary mood regulators
Fat intake influences metabolism
Fat is required for the metabolism of fat soluble nutrients like antioxidants and vitamin D
Fat intake is required for satiety
Fats influence blood pressure and blood clotting
Fat is needed for the proper growth and calcification of bone
Fat is necessary for hair, skin and nail health
Practical Implementation: Include healthy fats with all your meals and snacks. If you find yourself regularly hungry, you probably aren’t eating enough fat. Healthy fats that can support weight loss include: avocado, extra virgin olive oil, eggs, grass fed butter, grass fed beef, tallow, lard, MCT oil, macadamia nuts and coconut. Of course you don’t want to go overboard, but including one serving of healthy fats with all my meals and snacks has made a huge difference in my personal fat loss, hormonal balance and satiety.
