While many diets limit carbohydrates, a concept that actually lingers in the bread bounty gains traction: carbohydrate backloading. With this plan, instead of distributing your intake, you essentially eat all of your carbohydrates at the end of the day. But is it a healthy diet that is true or just too good to be true?
"Carb backloading requires you to consume all the carbohydrates later in the day to use fuel for the day during the day, and you should train in the evening to promote better carbohydrate intake into your muscles." Emmie Satrazemis, registered nutritionist
According to Shape the effectiveness of the plan could be legitimate. Eating carbohydrates later supposedly makes your body use fat as fuel to get you through the day so you shed the fat faster. "The theory of carb backloading is based on the fact that insulin sensitivity is higher earlier in the day, which promotes the absorption of carbohydrates into muscles and adipose tissue," said nutritionist Emmie Satrazemis Shape . "Carb backloading requires you to consume all of your carbohydrates later in the day to use fuel for the day during the day, and work out in the evening to boost your carbohydrate intake."
There is not much science to support the concept, but a study published in the British Journal of Nutrition did show that using this method helped participants lose weight and reduce appetite. Unfortunately, these results are based on a very small sample size of 44 people.
"It's easy to prove something about individual small-sample studies, and there's not enough evidence to show that eating carbohydrates affects your weight-loss abilities ̵1; much of it is just about having randomized controlled trials an applied theory. "-Satrazemis
" It's easy to prove everything about individual studies with small sample sizes, "said Satrazemi's Shape . "There is not enough evidence to show that eating carbohydrates affects your weight loss skills, and without randomized controlled trials, much of it is just applied theory."
So you should try it? Diet expert Mike Israetel, PhD, said Shape It may be a good strategy if you exercise later in the evening and eat high-quality carbohydrates like wholegrain bread and pasta, quinoa, sweet potatoes, brown rice, oats and beans. But reloading carbohydrates is not an excuse to swallow at midnight on an unrestricted plate of spaghetti : you still only have to eat when you're hungry and watch your portion sizes. Well, I think it's not a total dream but as far as the exciting carbohydrate-reduced diet is concerned, it's certainly pretty close.
Here's what a study has to say about calories versus food quality. Or look at the five things you should never eat before training.