If you’re trying to lose weight by cutting carbs, you may be doing more harm than good. If you are trying to slim down, get stronger, stay full, and power through workouts? You need nutreint rich, fiber loaded carbs. Keep reading to see what you may be missing in your quest for a leaner body. I’m going to shift how you think, and help you understand why you need carbs to lose weight.
Carbohydrates are your body’s main source of energy. They’re broken down into glucose, which is stored in your muscles and liver as glycogen. This is what fuels both your brain and your workouts.
One key type of carb that’s often overlooked is fiber. Found in plant foods, fiber helps with digestion, keeps you full longer, balances blood sugar, and supports healthy weight loss. It’s one of the best tools we have to control appetite and avoid snacking. Just avoid loading up on it right before exercise, as it may cause bloating or stomach discomfort. There are a few carbs that are “ok” about an hour before a workout such as a banana, a small baked sweet potatoe, or some oats. However, steer clear of fibrous veggies, as those may not make your tummy feel good during exercise. Save those for later!
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When you’re planning to exercise, choose easy-to-digest carbs and pair them with a little protein. Skip fats before workouts since they digest slowly and can weigh you down. Eat your pre-workout snack about 45 to 90 minutes beforehand so your body has time to absorb the nutrients.
Here are some of the best pre-workout carb choices:
- Oats with almond milk and banana
- Banana smoothie with protein powder and almond or coconut milk
- Whole grain toast with fruit-only jam or a bit of almond butter
- Dried fruit for quick energy on hikes or bike rides
- Brown rice with grilled chicken, about 1 to 1.5 hours before a heavy workout
- Half a bagel with honey if you’re doing intense or endurance training (use sparingly if weight loss is your goal)
If you’re exercising first thing in the morning, a fasted workout might help with fat burning. But if you want better endurance and strength, a light, carb-based snack beforehand can help you push harder and avoid fatigue. Although exercising on an empty stomach may be fine for some…it is only good for steady state cardio, NOT when you need power or strength.
Fiber and smart carbs aren’t the enemy. They’re powerful tools for feeling full, staying strong, and reaching your fitness goals. So if you wondered why yo need carbs to lose weight, then this article should clear up any misconceptions.
Here to help you navigate a longer stronger life.
Coach Dawn
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