Everyone's concern about carbohydrates is often focused on "will get fat if you eat," but in fact, the key to determining whether carbohydrates will make you fat is not only about how much you eat, but also about when you eat it. You may think you don't eat much, but if time is selected wrong, it will not be taken as fuel, but will become fat silently.
Not to completely remove carbohydrates, but to eat the right time
Dr. Sisi, a good friend who is healthy, pointed out that most people usually take more carbohydrates than their bodies need. Just give me a bean or toast for breakfast, a cup of sugary coffee, and a noodles for lunch, and the carbohydrates will easily exceed 350 grams. But what the body really needs may actually be less than one hundred grams a day. The point is not to completely shave off the carbs, but to take action at the time when the body "will use it most", and to choose sources such as brown rice, black rice, and taro. These are the fuel you want, not the processed powder that makes you drowsy and sleepy.
Eat carbohydrates at noon. Blood sugar is not easy to rise and replenish fat. The body is best at using carbohydrates for a long time, but it is actually around noon. Because the human physiological clock will make the insulin sensitivity peak at noon, in other words, when you eat carbohydrates, your blood sugar will not easily rise, and it can be used by cells as energy rather than stored into fat. Compared to taking carbohydrates at night, the weight reduction effect of taking carbohydrates during the day is obviously better, blood sugar and insulin are more stable, and even lower the feeling of hunger. This is because the heat effect in the morning is relatively strong, and the body's "firing fuel efficiency" is originally higher than at night, and the same as 100 calories, it is less likely to be stored into fat if eaten in the morning than at night.
If you were just active that morning, or the next activity was very high, the benefits of eating carbs during this period will be amplified. Because according to research, the body prefers to use carbohydrates as energy source in the morning, and the muscles respond better to insulin at this time, and the carbohydrates you eat are more likely to enter the muscles as fuel instead of flowing into fat cells as stocks. However, if you sit all day and don’t move, you don’t recommend eating too much carbs in the morning. At this time, you can choose a breakfast that focuses on protein or healthy fats.
Shouldn't you immediately replenish carbs after exercise?
This point is actually somewhat different from traditional concepts. In the past, everyone thought that after exercise, they had to eat something immediately. It was best to eat carbohydrates within 30 minutes so that they would not waste time recovery. But during the exercise period, it is actually the most effective time to burn fat. If you eat carbohydrates immediately, you will be able to cut off this free fat burning opportunity. At the same time, it may also weaken the instin sensitivity improvement effect brought by movement. Therefore, it is best to wait for more than 30 minutes before eating, so that the body can use up the golden period of fat oxidation.
Can you eat carbohydrates at night?
The answer is not absolutely prohibited, it is key to mastering the quantity and time. If you take a little carbohydrate during dinner, like half sweet potato or a small portion of pumpkin, it actually helps some people fall asleep. Because carbohydrates promote the production of serotonin and melatonin, they can help parasympathetic nerves come into play and make it easier for you to enter relaxation mode. But this premise is "appropriate" and "eat early". It is best not to use late-night snacks as an excuse before 5:30 or 6:00 in the evening.
There is also a small detail: Don’t eat breakfast immediately when you wake up in the morning. This is not to ask you to skip breakfast, but to delay your eating time slightly, allowing your body to complete a natural fat burn. When you wake up, insulin is the lowest point of the day, and the so-called "dawn phenomenon" that high cortico-glucagon, high glucagon and high blood sugar will make your reaction to carbohydrates worse. If you eat carbohydrates as soon as you wake up, it may amplify this blood sugar fluctuation and increase fat risk. It would be a better way to have breakfast later and wait until the body's thanksgiving rhythm is stable before starting to eat.
Observe your reaction to carbohydrates and use the amount of carbohydrates effectively. The amount of carbohydrates is not the whole picture of the answer, but the "time point" and "body status" to decide how you deal with these energy. If you want to master it more accurately, you can also detect blood sugar and ketones to observe the blood sugar reaction after taking carbohydrates at different times. After all, everyone has different abilities to provide for their own responsibilities. It is better to directly observe your reaction than to hear what others eat. With the right time, the right source, and a little exercise, carbohydrates can be your energy friend, not your enemy.