I had a conversation today with a lady who wants to eat well and keep her weight down, and she thinks you have to eat all carbs in the morning. I realized how many people really have no idea what is good for a diet or not.
Myth: You have to eat toast or some kind of grain at breakfast because you need carbs for energy.
Here is the deal. You need protein! You get little protein in bread. Eggs, meat, dairy, nuts, yogurt–they have protein. Bread is low on the list. Also, I told her that I had some fruit with my eggs in the morning and she seemed to not realize that fruit has carbs. So, to have fruit and bread–I know my body. It does need so many carbs at once. Her philosophy, have carbs earlier in the day and little to none later.
Is she right? Yes and no.
Why? It depends on your body. Everyone is different. Here are some rule of thumbs on carbs throughout the day. Everyone has a different body type and there is no set rule of thumb for everyone. Which of these five Carber-types are you? Are you a late night carber, morning carber, day faster and later one meal carber, few carbs per meal carber or a post-workout carber?
1. THE LATE NIGHT CARBER:
- Questions: Workout at night? Have diffulty sleeping? Crave starch, salt and/or sweets in the evening? Find yourself ravenously hungry in the morning?
Answer: If so, save your entire days carb intake for the evening. If you notice you sleep better and your hunger, energy, and cravings are better controlled the next day AND the end of the week shows improvement in body composition, you have moved one step closer to your metaboloic needs.
2. THE MORNING CARBER:
- Questions: Workout in the morning before eating? Crave coffee and pastries for breakfast? Notice low energy all day if you don’t have morning carbs? Find yourself insatiably hungry at night?
Answer: Then eat all your carbs in the morning, and skip them the rest of the day.
3. THE DAY FASTER, LATER ONE-MEAL CARBER:
- Questions: Don’t feel hungry for most of the day until after lunch? Have high energy despite not eating? Tend to hold onto your muscle mass? Get sick and tired of worrying about preparing meals for the day and stressing about what to eat? Are able to go the whole day without food and still eat sensibly at night?
Answer: Then, consider fasting the entire day and eating only one big meal (including the carbs) in the evening.
4. THE FEW CARBS PER MEAL CARBER:
- Questions: Feel low energy when you don’t eat? Get a foggy head and can’t think clearly unless you have carbs? Are you insulin resistant and tend to “feel hypoglycemic”? Overweight or obese? New to the fat loss lifestyle? Then you will likely be better off eating small frequent meals with each meal containing small amount of carbs (5 to 10 bites). (THIS IS ME)
Answer: These meals should also be accompanied with a good portion of protein.
5. THE POST-WORKOUT CARBER:
- Questions: Have difficulty gaining muscle? Train intensely with weights? Having difficulty recovering from exercise? Are an athlete with performance goals?
Answer: Then eat carbs post-workout as well. 30 to 50g whey protein and a large banana may give you just the right insulin kick at just the right time to take your fat burning and muscle-building game to the next level.
So, figure out what kind of carber you are and work with it. Take your diet to a whole new level, based on your body’s needs!