But overall, "the problem with these studies is that they're typically either of short duration or of a small sample size," says Whitcomb. Whitcomb's chief concern is that by avoiding carbs all day, you're missing out on most sources of fiber, like fruit and whole grains. For one, fiber promotes healthy digestion and elimination. And, as you've probably heard, healthy and diverse gut bacteria are a cornerstone of good health.
Plus, since the carb backloading protocol favors simple carbs, you're not getting much fiber there, either. And even if you were, trying to eat those 25 grams of fiber all at once would feel pretty uncomfortable for your digestive system, says Whitcomb.
From a practical point of view, there are a couple of other drawbacks. Maybe working out at night doesn't suit your schedule. Evening workouts can interrupt your sleep, which ends up working against any fat loss or muscle gains. And as anyone who's tried a low-carb diet can attest, minimizing carbs all day can feel pretty miserable. Hey, keto flu. Keeping in mind the potential pitfalls, you can still try carb backloading if it sounds like a good fit for you.
Is it weight training, is it cardio, is the couch potato going to get good results from following Carb Nite? Kiefer — Oddly enough, the couch potato will get good results, good fat loss results, just from following Carb Nite.
Just that shift in diet makes a huge difference. Actually Carb Nite is hard to do a lot of resistance training with. It was really designed for low carbohydrate diets, to keep resistance training and not overstress yourself and beat yourself up, basically.
PK — Is there a difference between how men and women should be following the Carb Nite? Kiefer — So Carb Nite, you probably will go into ketosis. You will probably wake up in ketosis, but again the goal there is those circadian rhythms and making sure insulin load is low particularly in the first half of the day, particularly before training — because that gives us the ability to wipe out intramuscular glycogen stores, to perform better, to get better response from our stress hormones, all that good stuff.
Kiefer — No, exactly! PK — So just on that, what role do calories play in this whole thing? Is there a sweet spot for most people? Follow that with a healthy dinner with carbohydrates. You may also want a carb-rich snack before bed. Small studies suggest eating carbs with protein at night may help curb appetite and promote weight loss.
Likewise, Woodward said, carb backloading might be dangerous for some people, including people with diabetes or hypoglycemia, people who are pregnant, people with a history of eating disorders, underweight people, and other higher-risk individuals. Robert Herbst , a personal trainer, weight loss and wellness coach, and a powerlifter, said that while he knows the research to support carb backloading is nonexistent, the diet has been helpful for him.
When he returned stateside, Herbst resumed powerlifting and kept his carb backloading practice. Unlike what strict backloaders do, I would also have some carbs in the morning as I needed energy for my day job as an attorney. They also run the risk of making a program that is too uncomfortable to follow, with people not getting enough carbs during the day.
This is, in part, what makes carb backloading so popular among body builders and people focused on burning fat and adding muscle while keeping weight gain low. Tryptophan is an amino acid that helps regulate sleep. As the name implies, this limits carb consumption to late in the day.
Taking in carbs in the afternoon or evening is done for a strategic reason. Carbs make both muscle and fat cells grow—and often at the same time. But by shifting when you eat carbs, you can actually control which kind of tissue grows. As stated earlier, Carb Nite can be effective without training. Carb backloading, on the other hand, requires resistance exercise to work. Worse, you may even get fatter because of the presence of another hormone—cortisol. A stress hormone, cortisol will break down fat all morning, but combined with raised insulin, it can actually cause your body to create new fat cells.
For these reasons, most of your carb intake must come in the evening. Toss in a weight-training workout right before you eat carbs, and you maximize your ability for insulin to store them in your muscle cells while leaving fat alone. The best part? You get to eat tasty treats almost every day. Keep carbs at 30 grams or fewer for five to six days and your body will store them more effectively.
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