Low Carb Facts

We get a large number of inquiries about carbohydrates. Apparently, the Internet is full of self-appointed experts either spewing unfounded nonsense or trying to hawk useless potions or diets.

Here are the facts you need to know, so you don't waste your time sorting through all the blogs and other sources of disinformation.

The basic energy equation applies:

[energy in] - [energy out] = [energy left for weight gain].

This is why planning your meals and eating nothing other than what you planned works so very well. And it's why every bodybuilder uses this method.

If you are paying attention to how MUCH you eat or simply reducing total quantity by cutting carb sources, then yes--you will reduce body size this way. At least for a while. But it's not sustainable. For most folks, it doesn't work at all because they substitute more calorie-dense foods in place of good foods that are "carbs" and they just end up frustrated.

If you are seeking to reduce size, a diet high in foods classified as carbohydrate sources is the way to go. We aren't talking about processed grain products, such as breads and pastries. Nor are we talking about juices, candies, or other calorie-dense foods. We are talking about your basic fruits and vegetables. Fresh, not processed.

The vegetables that should be the cornerstone of your diet are, in fact, classified as carbs. Cut these out in favor of protein sources, and you reduce your ability to burn fat. You also reduce your nutrient density and raise your calorie density.

The key is not to reduce consumption of any one macronutrient but to reduce overall consumption. Reducing any one macronutrient is not sustainable, and it actually leads to cravings and binges. Thus, low-carb, low-fat, or low-protein diets invariably lead to an increase in body fat.

If you want to be leaner, eat less. Period.

The "secret" to having a lean body does not lie in any of the commonly-pushed schemes for "weight loss" or in some pill. It lies in the very simple formula: calories in minus calories out.

Let's put three facts together:

• Fact: Nobody at Auschwitz was obese. *
• Fact: People at Auschwitz did not eat much.
• Fact: Their meals were nearly 100% carbs.

Hmm. There's a major clue. Can you guess what it is?

Now, let's put three other facts together.

• Fact: Americans, who are more obese than Europeans, eat significantly more than Europeans (in general).
• Fact: There are people who live on soda and chips but are not fat (they aren't healthy, but at least they aren't fat).
• They don't eat many chips or drink much soda.

Hmm. They are on a very high carb diet. Is the answer high carb instead of low carb? No, the answer has NOTHING to do with carbs. It has to do with meal size.

Hmm. Could it be that simply eating less actually works?

• The short answer: Yes.
• The long answer: Yes.

Of course, it's important to eat the right foods. The less processed, the better. Eat mostly produce. This gives you a strong body. But for a lean body, you must eat less. Combine the two (better + less)with a decent exercise program, and you succeed. It really is that simple.

"But eating less makes me so hungry I could faint." If this is your excuse for binging, you probably eat "three squares" a day. Bad mistake. This stretches your stomach and causes hunger-inducing blood sugar swings.

Some things are worth a little work and sacrifice. Your lean, healthy body is one of those things. Discipline is important, and it will get results. Making excuses will not.

Start eating smaller portions, and you'll see that body fat percentage drop. It's not about fewer carbs--it's about fewer calories. That means eat less overall, while also eating fewer high-calorie foods.

Instead of snacking on some junk that comes in a cellophane bag in a box, cook some snapped green beans. A tad of olive oil and some diced onion, and you have one delicious, nutritious, low-calorie, satisfying, nutrient-dense treat. Go for it!