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Home » Lose Weight Safely » Weight loss: The best carbs to eat to shed pounds based on your body type – The Sun

THEY are often deemed the enemy when it comes to weight loss - with many believing they ruin an otherwise good diet.

However, it seems as though carbs actually have an unnecessary rep - as one expert has finally debunked this myth.

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In particular, personal trainer Terry Fairclough has emphasised that carbohydrates can actually speed up weight loss and help the body to function to the best of it's ability.

The nutritional therapist, from Your Body Programme, said: "These foods are essential for good health as they are full of important nutrients, antioxidants, enzymes, polyphenols and fibre which is all the more reason to make sure we arent cutting these foods out of our diets.

"Yes, its true that eating the wrong type of carbs, in the wrong amounts, at the wrong time of day can contribute to fat gain, but so can eating the wrong type of protein and fat.

"Understanding how carbs actually work and how important they are is a huge help in learning how to lose or maintain weight sensibly."

Here, speaking to Healthista, Terry talks us through the importance of carbs and which ones you should be sticking to for your body type.

When we eat a meal or snack, the carbohydrates from that food are broken down into glucose which then circulates the body through our blood.

This glucose thats transported around our body provides us with an immediate source of energy, which we use for activity or exercise.

If we are sedentary, or have a job that involves a lot of sitting at a desk, then the glucose is pushed into our muscles and liver and stored as glycogen for later use.

If your glycogen stores are already full after you have eaten carbs, and you go on to consume more carbs or you ate too many to begin with, you are more likely to store those extra carbs as fat

Once these muscle and liver stores are full of glycogen, any excess glucose from the carbohydrates we have eaten that is still travelling through our bloodstream, will be stored as fat.

So basically, if your glycogen stores are already full after you have eaten carbs, and you go on to consume more carbs or you ate too many to begin with, you are more likely to store those extra carbs as fat.

The next consideration is how big your glycogen stores are and how quickly you use them up, and this is different for everyone depending on their body type.

There are three different body types, endomorphs, mesomorphs and ectomorphs.

The best way to tell what body type you are is quite simply by looking in the mirror, but its important to be objective when evaluating yourself.

Take a close look at your physique and at your bodys frame.

Are you long and lean and lose weight easily? Maybe youre an ectomorph.

Broad and stocky and tend to put weight on easily? You could be an endomorph.

Do you have proportional shoulders and hips and look naturally athletic? Perhaps you are a mesomorph.

Endomorphs require quick release carbs for energy such as white pasta, bread and rice in order to have enough energy to complete those fast explosive exercises

Endomorph body types tend to have bigger glycogen stores, as they have what is known as fast twitch muscle fibres.

For this they require quick release carbs for energy such as white pasta, bread and rice in order to have enough energy to complete those fast explosive exercises.

Endomorphs also tend to have a slower metabolism, so if you have a more sedentary lifestyle as an endomorph, your glycogen stores will take longer to be used up.

If this is the case then your need for carbohydrates will be lower than other peoples.

Conversely, ectomorph body types have smaller glycogen stores and use them up far quicker as they have predominantly slow twitch muscle fibres.

Those who have slow twitch muscle fibres, are best suited for endurance type exercise such as running or cycling.

This utilises the stored glucose in our bodies and can also burn a high percentage of fat also.

I have recently seen Instagram posts showing a potato being the same before and after 6pm, while this is true, how we use our body before and after 6pm is generally not the same.

The majority of us are far more mentally and physically active during the day than we are in the evening. The food we consume is digested and enters the blood stream, we then use this to power whatever it is we are doing during the day.

If we are sitting at home after a long day at work we simply do not need as much energy as we needed during the day, so any extra fuel that isnt being used or stored as glycogen in muscle will inevitably be stored as fat.

First of all, avoiding carbs is not the answer, using them wisely is.

Eating the correct type of carbohydrate and the right amount at the right time for your body type, lifestyle and goal is the key.

That may sound confusing but it neednt be and, once you get to grips with it, your carbohydrate need and intake will become second nature to you.

I have seen people get short term results when cutting out carbohydrates - the reason for this isnt always fat loss though.

Six tips to avoid putting on a STONE over Christmas

1. Stick to the portion plate

Every time you sit down to a meal try and make it 1/4 plate protein, plate complex carbohydrates, plate of vegetables and 1-2 tablespoons of healthy fats.

2. Stay active

Dont compromise on your usual exercise in the lead up to Christmas either because exercising get those endorphins going which help you to make healthy food choices.

3. Meal prep

Making sure you are prepared with some healthy meals/ snacks or just ingredients may involve some time and organisation but it is well worth the effort.

4. Keep snacks on hand

Snacking regularly throughout the day can actually aidweight lossand stop you from making unhealthy choices.

5. Keep an eye on your alcohol intake

Drink water in between alcoholic drinks and choose drinks that are served with mineral/soda water.

6. Eat before finger food events

Either eat a full nutritious meal before you go and politely decline the finger food, or at least eat half of a meal so that you can get plenty of veggies in and then just enjoy two to three items at the event.

For every molecule of carbohydrate there are two to three molecules of water attached, so weight (not fat) is lost from the removed carb stores and the water it was attached to.

Secondly, by removing our bodies preferred energy store carbohydrates it has to rely on the remaining options, fat and protein.

Yes, we will increase fat burning, but we will also break down protein from muscle which is biologically active, and remember the more muscle you have the more calories you burn, so you really dont want to be losing muscle where you can help it.

Over a longer period of time the loss of protein will slow your metabolism, making it harder to lose fat. The body sees fat as its life preserving fuel.

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If we suddenly and dramatically alter our diet, the body will go into panic mode and do what it can to hold on to the fat.

Although we do not advocate eating low carbohydrate diets, certain body types (endomorphs and meso-endomorphs) who tend to be less tolerant to large amounts of carbohydrates, should eat a smaller percentage, without eating too few.

The bottom line is, the more sedentary a person is, the fewer carbohydrates they will need.

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Weight loss: The best carbs to eat to shed pounds based on your body type - The Sun

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Home » Lose Weight Safely » Weight loss: The best carbs to eat to shed pounds based on your body type – The Sun