CARB TIMING: BEST TIMES TO EAT CARBS FOR WEIGHT LOSS

So after a lot of research looking into all the reasons why it’s bad to eat carbs right before bed, I found that it actually ISN’T as big of an issue as people make it seem.

There are reasons why eating A LOT of carbs right before bed isn’t a good idea but it’s not absolutely necessary to completely cut them out. Eating a ton of carbs right before you pass out for the night isn’t recommended because carbs give you energy, which you don’t need a lot of in order to dream for a few hours. Also, when you eat right before bed you may not get a GOOD nights sleep because your digestive system is so busy breaking down a large meal.

But the bigger issue is that most people eat TOO MANY carbs at night and the WRONG KIND so it’s just easier to cut them out all together and replace them with proteins and veggies. It’s also easier on your stomach when it comes to the digestion process. 

• As far as eating in general... you want to avoid processed foods and simple carbs. 
• As far as eating before bed... you want to have a light meal.
• So as far as eating carbs before bed........ you want to keep it light and you want to enjoy COMPLEX carbs.

Simple carbs = Basically anything white. White bread, white rice, white sugar, white pasta, white potatoes....

Complex Carbs = Multi grain/seed/whole grain bread, brown rice, quinoa, lentils, whole grain pasta, sweet potatoes...

Personally, I can’t sit at home and make pasta and tell myself i’m only going to have a 1/2 cup so I just don’t make it. I stick to the proteins and veggies because I like knowing that I’ll wake up with a flat stomach after a good night of sleep and I can have carbs in the morning and have all day to burn it off, BUT, to each is own.

So this made me curious about when the best time to eat carbs really is, and why! 

I came to find that we want to be consuming our carbs when we have high levels of insulin.

Our insulin levels are high when our glucose storage is depleted. So for example, when we first wake up our glucose is depleted because our bodies used it all night long to run our basic survival needs. MEANING, it’s a good time for carbs!!

When we eat carbs during times that we have high insulin, our muscles act like sponges and slowly take in all the energy and nutrients from the carbs.

Now say we were to eat carbs right before bed, if our muscles are already stocked up then the insulin will just turn the carbs into fat and store them somewhere.

So can you think of two other times that you might have high insulin levels and can get away with enjoying the hell out of some carbs?!!

BOOM. Yes. Before and after a workout.

It’s a good idea to have them before a workout because while you’re working out you are burning through all of your glucose storages. By having some complex carbs in your system, your body will have more to work with and will allow you to power through a workout without feeling dizzy.

After a workout, you are SPENT. You used up some to ALL of your energy and your muscles are ready to be fed. A few carbs here won’t be anything but helpful to you!

So for those of you who love their carbs and just can’t seem to find a way to make them love you back...try this :) 

My Examples: (I like to do cardio on an empty stomach first thing in the morning so on some days, my Wake up meal also acts as my post workout meal.

Wake up: 1 piece multi grain toast with 2 egg whites, basil , sun dried tomatoes and avocado.

If I go back that day to work out again whether its weights, a class, or more running, I make sure to have my pre workout snack

Pre Workout Snack: 1/2 cup oatmeal with granola and almond milk

Post Workout Snack: 1/2 cup black beans, steamed broccoli and flax seed chips.

Visit chelseyrosehealth.com if you would like to purchase one of my meal plans OR email me at chelseyrose.health@gmail.com if you would like to talk about working together to set you up with your very own personalized 4-12 week meal plan and fitness guide :) 

HOW TO AVOID FOOD CRAVINGS - GUEST POST (HOLLIE BROWNLIE)

Here are some of my tips for how to decrease the likelihood of getting hit with a food craving. As the saying goes, 'prevention is better than cure', so be intentional and plan ahead to stop you from getting a craving in the first place.

It's much harder to fight off a craving once it's already hit!

• Eat every three hours, so you don't get ridiculously ravenous and want to eat everything in sight.

• Drink heaps of water (thirst is often mistaken for hunger)

• Limit contact with people who are hinders to healthy eating.

Or, instead of perhaps eating out with them, suggest doing something else, such as a walk, seeing a movie or having them over for a meal where you can plan a healthy spread.

• Avoid environments which trigger unhealthy eating.

Most people have emotional relationships and habits which involve eating certain foods at certain places. 

For example, at the movies it might be a tradition to eat popcorn and lollies. If you are serious about shaping up for a particular event, then do something other than go to the movies if you really can't do that without eating junk food. 

Another environment which commonly triggers unhealthy eating is being home in the late afternoon or evening. Learn to be one step ahead of your body, and plan your appointments or workouts for this time to avoid being home during this 'danger zone'.

• Avoid being around unhealthy food when tired.

Studies have shown that when you are tired you are more likely to eat without thinking and have less self-control to avoid tempting looking foods. Tiredness is part of the reason why you can easily eat a healthy breakfast and morning tea, and then struggle more and more as the day goes on, ending up reaching for the less healthy foods.

• Do everything possible to be happy and to reduce feelings of stress and anxiety. 

These emotions cause you to crave the feel-good, calming, pleasurable hormones that get released when you eat sugar. This is why when you've feeling upset or stressed-out, you crave ice-cream and chocolate!

• Follow a meal-plan to eliminate poor food choices.

If you fail to plan, you plan to fail! I like to do a meal plan when my weekly organic vegetable delivery arrives. I plan all my dinners for the next seven nights, always making sure to cook double so there is leftovers for lunch the next day. I also plan to make one home-made snack item like protein bars, pumpkin muffins or banana bread for the week ahead.

• Don't place too many restrictions on food.

The more restrictions you have, the more you will crave and obsess over food. All the best with overcoming your food cravings. Stay positive, and view any time you give in to a craving as an opportunity to learn, so you can make it less likely to happen again in the future.

Holly X

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