So when you say you want to build muscle and lose fat, the first tip that you will hear from the local gym trainers is to cut carbs from your diet as they are the main culprit for fat gain, but the truth is that this is just a myth and if taken properly, carbs are an important factor in gaining muscle and losing fat.
It’s true that carbs makes one gain fat but only when taken in excess or taking sugary types of carbs. The majority of the processed foods we get in the market are carbs. So, when you consume processed foods, you gain subcutaneous fat and that is when people blame it on carbs.
To lose fat, one has to focus on the number of calories consumed. If you are consuming fewer calories than you are burning, you will lose fat.
Here are some of our tips regarding intake of carbs that will help you take them in the right way:
1. Eat the Majority of Your Carbs After Your Workout
The body’s metabolic processes are run mainly on carbs throughout the day. The body can use proteins and fats as its source of energy by a process called gluconeogenesis but this happens only when the carb stores are either depleted or very low.
When you eat carbs, your blood sugar levels rise causing the rise in insulin which is the main culprit of fat gain but just after your workout, this spike is the least and at that time, they are used mainly for muscle building purposes so that’s how eating carbs right after your workout helps you.
2. Cycle Your Carbs Every Now and Then
Carb-cycling is one of the best ways to reduce your body fat. What you have to do is to limit the intake of carbs to a certain amount (<50g) on some specific days and eat double the carbs you normally would the day after that. Depleting the carb stores and then loading them the next day helps to make the muscles appear bigger and fuller as well.
3. Try to Consume More Low GI Carbs
High glycemic carbs are the ones which have a high amount of sugar present in them.
When you consume them, they give you an instantaneous spike of energy but within an hour or so, you become tired. This is called a sugar crash. On the other hand, foods with a low-glycemic index releases energy slowly which lets you have energy for longer durations. Maybe it won’t even matter so much in building muscle but no one wants to have sh*tty workouts and feel less energetic during the day.
4. You Need Carbs for Effective Protein Digestion
To increase muscle mass, you need to have sufficient carbs in your diet and by sufficient we mean around 2.5g per pound of bodyweight (if you want to build muscle). A shortage of carbs not only limits protein synthesis but also decreases the body’s natural rate of testosterone production. If you are not consuming enough carbs, your body will begin to break down protein and start to use it for energy instead of building muscle.