Weight Loss Dieters, Pay Attention: Experts Remind You 'Eat Enough Carbs to Lose Fat'

Many people actively trying to lose weight have heard that they should reduce their carbohydrate intake. However, pharmacist Chien Shih-min advises that "to lose fat, you must eat enough carbohydrates!" While this may sound counterintuitive, understanding the underlying mechanisms can change one's perspective on carbs.

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To lose fat, you must eat enough carbohydrates!

Chien explains that a fundamental concept in biochemistry is "fat burns in the flame of carbohydrates." The body can be visualized as a furnace where fat is the firewood and carbohydrates are the kindling. Without enough kindling, the firewood smolders inefficiently, leading to poor fat breakdown. Worse, severe carbohydrate deficiency can cause the body to break down muscle for energy, reducing metabolism and making fat loss more difficult.

Regarding quantity, Chien notes that "eating carbs" and "eating enough carbs" are different. For a 50kg woman who regularly strength trains, a fat-loss phase requires about 150 grams of carbohydrates daily. This could translate to a bowl of oatmeal for breakfast, a bowl of mixed-grain rice for lunch, a banana post-workout, and half a sweet potato with half a bowl of mixed-grain rice for dinner. Eating only two slices of toast and a bowl of rice might provide only 75 grams, less than half the required amount.

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Fat burns in the flame of carbohydrates.

Timing is also crucial. Post-workout is a golden window for carbohydrate replenishment, as muscles readily absorb them. Easily digestible fruits like bananas can quickly refuel muscles, aiding repair and growth without causing weight gain. Slower-digesting carbohydrates like sweet potatoes, oats, and mixed-grain rice are suitable for main meals, helping to stabilize blood sugar, promote satiety, and prevent overeating.

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When carbohydrates are severely insufficient, the body will start to 'dismantle the house'!

In conclusion, Chien emphasizes that fat loss doesn't require avoiding carbohydrates. Choosing the right sources, consuming them at the right times, and eating sufficient quantities can help ignite the fat-burning process.

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Post-workout is a golden time to supplement carbohydrates!