With no-carb and low-carb diets becoming increasingly popular, many people have come to think of carbs as the enemy. But not everyone is in agreement.
Eating too few carbs can actually result in higher cortisol levels, which can make losing weight a lot more difficult. Eating the right carbs in the right amounts, on the other hand, can bring cortisol levels down and speed up weight loss. Here’s a study that backs up the theory, and some of the best carbs, proteins and fats to eat.
You’ve probably been told that if you eat carbs, you should eat them in the morning. However, eating a controlled amount of healthy carbs at night can actually regulate your ever-important cortisol rhythm and encourage weight loss.
A recent study supports this idea that nighttime carbs can lead to weight loss, lower cholesterol levels, lower blood pressure, better blood sugar control, and less inflammation.
I tested this same idea in a clinical trial with a group of people who had a hard time losing weight. The 42 subjects had all struggled with unsuccessful diets – most looking to lose around 30 pounds. Over the course of the 30-day study, they consumed one serving (1/4 cups) of cooked carbohydrates with breakfast, 2 servings with lunch, and 3 with dinner. These carbs were paired with one serving of proteins and fats at each meal.
If you’re struggling with weight loss, carbs may not be the enemy.
Trying the 1-2-3 serving approach to carbohydrate cycling may be the ticket to finally getting down to the weight you want.
Here are the carbs, proteins and fats that I recommend for the best results.
- Buckwheat 1/4 cup cooked
- Adzuki beans 1/4 cup cooked
- Boiled potatoes 1/4 cup cooked
- Kabocha squash 1/4 cup cooked
- Brown rice 1/4 cup cooked
- Wild salmon 4-6 ounces
- Shrimp 4-6 ounces
- Organic white meat poultry 4-6 ounces
- Vegetable-based protein powder 24-35 grams
- Lean grass fed meat 4-6 ounces
- Avocado 1/4 of a medium fruit
- Almonds 1/2 ounce
- Macadamia oil 2 tsp
- Pumpkin seeds 1/2 ounce
- Unsweetened coconut meat 1/2 ounce