Why Does Increasing Carbs During Fat Loss Lead to Weight Loss?

Why Does Increasing Carbs During Fat Loss Lead to Weight Loss?

Increasing carbs can aid in fat loss because carbohydrates act like a catalyst for burning fat.

For the complete oxidation of body fat, sugar metabolism must be involved. (Carbohydrates are glycogen.)

The process of sugar metabolism produces oxaloacetate, an essential substance for fat oxidation.

Therefore, when we consume too few carbohydrates, body fat cannot be fully burned!

Benefits of Increasing Carbohydrates

1. Enhances Fat-Burning Efficiency:

The by-products of carbohydrate (glycogen) metabolism can help burn fat.
   
2. Reduces Body Stress: Insufficient glycogen (carbohydrates) in the body leads to elevated cortisol,

causing water retention.

Properly increasing carbohydrates reduces cortisol levels,

allowing the body to expel excess water and thus naturally reducing weight.

Who Should Increase Carbohydrate Intake?

1. Individuals with High Exercise Frequency: High exercise frequency increases body stress.

Timely carbohydrate replenishment provides energy and reduces stress, helping the body better accomplish fat-loss tasks.
   
2. People on Low-Carb Diets Who Are Not Losing Weight:

Especially those with a small body mass index (BMI < 24) who lose weight initially but then experience rebounds.

My advice is to increase the proportion of carbohydrates.

Ultimately, I encourage everyone not to diet excessively; healthy eating can also lead to weight loss and is fundamental.

How Much Carbohydrate to Increase?

This should be determined based on two aspects:

1. Carbohydrates Should Constitute 45-50% of Your Total Caloric Intake:

This is a healthy carbohydrate intake range for fat loss.

However, everyone’s body is different, so adjustments can be made based on weekly changes.

Adjustments can be made concerning training performance and lifestyle status.

2. Recommended Carbohydrate Intake for Women During Fat Loss:

Consume carbohydrates equivalent to twice your body weight in kilograms (in grams).

For example, if you weigh 50 kg, your daily carbohydrate intake should be 50 x 2 = 100g.

Start with this amount and adjust based on personal changes.

If your intake is much lower than this, increase your carbohydrate intake accordingly.

Optimal Timing for Carbohydrate Intake

The best times to consume carbohydrates are breakfast and post-workout because they share two common points:

1. Glycogen Depletion: During prolonged fasting, while sleeping, liver glycogen depletes.

During exercise, muscle strength consumption depletes muscle glycogen.
   
2. Elevated Cortisol Levels: The first peak of cortisol levels is upon waking, and the second peak is post-exercise.

Both glycogen depletion and high cortisol levels require timely carbohydrate supplementation.

Carbohydrates consumed at these times are prioritized for glycogen storage and can also lower cortisol levels, preventing muscle loss.

Therefore, not consuming carbohydrates post-workout can lead to muscle loss.