If you’re looking to get lean for a contest, lose some extra pounds for the race season or make weight for a fight, or just want to maintain a leaner overall body figure, then making sense of your carbohydrate intake is a must.
Many people often believe that they have to completely cut carbohydrates right out of their diet plan, but this isn’t the case.
More important is that you learn how to select the right types of carbohydrates and then time them properly.
In this article, we’ll have a look at what you should know to maximize your carbohydrate intake for best fat loss.
Why Slow Digesting Carbohydrates?
So why should you choose slow digesting carbohydrates in the first place? Slow digesting carbohydrates, such as brown rice, whole oats, barley, quinoa, beans, sweet potatoes, and vegetables are going to break down very slowly in the body, as the name suggests and provide you with steady energy levels for hours after you consume them.
In addition to this, they will have a much lower impact on your blood glucose levels, therefore, won’t cause the insulin release you’d get from fast digesting carbohydrates, which usually results in weight gain.
Furthermore, slow digesting carbohydrates are typically very high in fiber content as well, and when losing weight, you want to be maximizing your fiber intake as best as possible. By getting enough fiber throughout the day you’ll keep your hunger levels down and also help to support overall good health.
For all of these reasons, slow digesting carbohydrates are the perfect carbohydrate for those on fat loss diets.
Assessing The Calorie Value
But, before you go adding slow digesting carbohydrates to your diet at your leisure, one important point to note is that you must still consider their calorie value. Since fat loss does come down to consuming fewer calories than you burn off daily, you need to be mindful about your calorie consumption.
Slow digesting carbohydrates can vary considerably with how many calories they contain with sources such as brown rice or quinoa containing around 200 calories per cup of cooked versus broccoli or salad which contains a mere 10-20 calories per cup.
As you can imagine this will make a big difference in your total calorie intake, thus needs to be taken into account.
Adding Them To Your Meal Plan
So now that you understand what slow digesting carbohydrates are and why you should be eating them, how do you go about adding them to your diet plan?
Ideally, you should choose to eat the higher calorie varieties of slow carbohydrates earlier on during the day when you are more likely up and moving around, as well as right around your workout sessions. This is the time of the day when the body will require all that energy and will put the calories to good use.
Then, during the evening hours when you’re winding down and don’t need as much energy, turn to the vegetable sources of slow digesting carbohydrates since these are incredibly low in calories.
By structuring your diet in this manner, you can really help to boost your overall rate of success.
So there you have all a quick overview of the need-to-know information about slow digesting carbohydrates. If you can get these added into your diet properly, you can avoid ultra low carbohydrate diets and still see fantastic rates of body fat loss.