Nicole Nam has a Bachelors of Science in Public Health Nutrition Specialization and a Masters of Science in Kinesiology. She has a personal training certification from the American Council of Exercise, and has trained a variety of clients, including a contestant in this year’s Miss Nevada competition. Follow her on Instagram here.
Carbs raise a lot of confusion in a lot of people when they’re trying to lose weight or get in shape. Carbs are one of those very polarizing macronutrients. They’re the main component for anyone on the plant-based diet, yet they take up little to no space on a keto dieter’s plate. You either love carbs or are forced to hate them. You’ll never meet anyone who is just so-so about carbohydrates, which could explain why it is singlehandedly the hardest dietary component to moderate—we binge on chips and cookies, not deli meats, unless you’re Chad from The Bachelorette.
Before we dive in, let’s be completely clear on WTF carbohydrates are. Carbohydrates are chains of sugar molecules. The length and shape of those chains determine whether the carbohydrate is classified as starch (rice, potatoes, pasta, etc.), fiber, or simple sugars (candy, fruit, soda, etc.). Simple sugars are rapidly digested. Think of them as one of those fast-acting rapid-release medications. It gives you energy right away, which is why Halloween is ground zero for hyperactive kids. Then, like a junkie, you crash. Then you have to re-up. Starches are considered storage form of sugars, because it takes longer to digest. The purpose of carbohydrates is to provide the body with fuel and energy. The carbohydrate storage (called “glycogen stores”) is the first thing the body taps into when it needs more energy. After that, the body then starts to use fat stores for energy. Once fat is depleted, the body starts to burn muscle for energy (WE DON’T WANT THIS).
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So keeping the information above in mind, let’s apply those concepts to carbohydrate cycling. Carb cycling is essentially timing and planning out varying amounts of carb intake based on activity level. It is designed to prevent weight loss plateaus and is a common method bodybuilders use to get themselves into competing shape. It is a short-term method of purposely taking your body into and out of glycogen depletion to burn fat.
Theoretically, this method makes a lot of sense. You’re taking your body to the point of glycogen depletion where the body starts to burn fat, but not to the point where the body starts to burn muscle. When you’re carb cycling, fat and protein intake is kept the same and you only manipulate carbohydrate intake. This means that your caloric intake will also vary depending on if you’re eating low or high carbohydrate that day. For example, you might do five low-carbohydrate days that clock in at around 1,500 calories total and the two other days you do high-carbohydrate (they call this a “re-feed” day) that amount to approximately 2,500 calories. It would be smarter to time the re-feed on days where you do strenuous exercise (or a leg day) because you’re actually putting those extra calories to good use.
Like I said, THEORETICALLY, this method makes sense, and it DOES work, when done correctly. PRACTICALLY? I would not recommend this to anyone unless they have a reason to look super shredded (so…bodybuilders). I’m a trainer, my life revolves around fitness and nutrition and I don’t even do this. The calorie and carb counting, the measuring out every morsel of food, the planning re-feed days in advance does not sound fun and it makes eating seem like I’m doing taxes rather than letting me enjoy my food. To schedule your re-feed, you have to know what you’re doing next week and I’m the queen of last minute plans.
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Not only that, but you have to track your food religiously so you have to know the quantity of everything you’re eating. If you’re just someone looking to get into shape, there is absolutely no need for you to resort to this advanced (and I mean advanced) level of metabolic manipulation to lose weight and tone up. If anything, the added stress that goes into the planning and food tracking required in carb cycling will likely end up discouraging and frustrating many people altogether. I would rather you stick to the tried and true method of feeding your body the best fuel (a clean diet) and moving more than attempting a method designed for body builders and completely burning out your mind and body in the process.
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We all learned in like, infancy, that carbs are evil incarnate. But it would probs surprise you to know that working whole grains into your diet is actually like, good for you. They won’t make you fat, and they could actually make you live longer. Shit, they’ll even reduce cholesterol, improve your heart health, keep you full, and make you better at sex. One of those things was not true. But like, aside from rice and couscous, what else is there in the grain world? (And don’t say pasta.) We rounded up a few so that you don’t have to traipse through the aisles of Whole Foods’ self-serve bulk area for longer than is absolutely necessary.
Ever heard of it? Probs not but that’s okay. Amaranth is full of protein, calcium, fiber, AND iron so naturally it’s great for you. You can cook it and add it to your morning oatmeal, use it as a rice or pasta, or just eat the raw seeds for extra crunch (jk, don’t do that). Oh, and it’s gluten-free for all you fake celiacs out there.
Yawn. Oats are totally boring and have been a snoozefest at breakfast for years, but that doesn’t mean they aren’t healthy. As told by the frightening Quaker man on the box whom I’ve had nightmares about, oats are super heart healthy and can keep you full for more than breakfast. If you really hate oatmeal, sprinkle whole oats into your baking adventures or make a savory oat porridge and serve it with something fancy. Really.
Quinoa was a super popular buzzword (buzz-grain?) a few years ago, but just cause it’s kinda gone out of style doesn’t mean it lost its benefits. If you aren’t super tight with heart disease, diabetes, and being a fat fuck, this should be your go-to grain. It’s also a complete protein since it actually contains all nine essential amino acids. The ancient Incans must’ve been some healthy motherfuckers.
Do the cholesterol goblins keep you up at night? Me either, but keeping them at bay still isn’t a bad idea. Whole grain barley (not pearled, which is the not-as-healthy variety with the germ and bran removed) lowered cholesterol by A LOT for people in a study who apparently had to eat it for five weeks. That’s a lot of barley, but the benefits are legit. It’ll also keep you fuller for longer, making you less likely to reach for a candy bar later.
The name is stupid, the benefits are not. And no, it is not the first half of the hook to a Petey Pablo song. This ancient wheat is super low carb and has four times the fiber of brown rice. This shit also has more vitamins and minerals than other grains. FUCK, it even helps digestion. I guess the real question is why aren’t you already inhaling this? You can make it rice style and serve for dinner OR get kinda weird with it and make a sweeter version for breakfast. Oh, and if you can’t find it, head to the Middle Eastern section of the grocery store.