When dieting, it is easy to develop the perception that “carbohydrates = bad.” But is this really true? While severely restricting carbohydrates may lead to temporary weight loss, it can hinder long-term health and successful dieting.

The Role of Carbohydrates

Carbohydrates are an essential source of energy for our bodies. They are crucial for brain and muscle function and are particularly important during exercise, where they serve as a priority energy source. A lack of carbohydrates can lead to reduced concentration and increased fatigue.

Risks of Extreme Carbohydrate Restriction

Severely limiting carbohydrates can lead to the following risks:

• Muscle Loss: When carbohydrate intake is too low, the body breaks down muscle to compensate for energy needs. This leads to a decrease in basal metabolism, making it easier to regain weight.
• Hormonal Imbalance: Carbohydrates influence insulin and serotonin (the “happiness hormone”). Extreme restrictions can negatively impact mental health.
• Reduced Performance: Endurance and overall physical performance may decline, leading to increased fatigue.

Smart Ways to Consume Carbohydrates

Rather than completely cutting out carbohydrates, it is important to consume the right types and amounts.

• Avoid Refined Carbohydrates: Choose complex carbohydrates like brown rice, whole wheat bread, and sweet potatoes over refined sugars and pastries.
• Consume with Fiber: Eating vegetables and legumes alongside carbohydrates helps prevent blood sugar spikes.
• Time Intake Around Exercise: Carbohydrates serve as an effective energy source during workouts, making them particularly beneficial before and after training.

Conclusion

By consuming carbohydrates appropriately, you can maintain a healthy and sustainable diet. Instead of extreme carbohydrate restriction, focus on balanced nutrition.

At AGEM, a personal gym in Roppongi, we provide dietary guidance. If you want to learn more about the best way to incorporate carbohydrates into your diet, feel free to consult with us!