Macronutrients – part 4: Don’t ditch the carbs completely

nutrition-and-productivity-blog-8

In part 3 of the series we reviewed the benefits of eating a high fat diet. In this blog, the final in the series, we look at why you want to balance high fats with moderate protein and low carbohydrate.

Don’t ditch the carbs completely

To maintain ketosis, carbs are to be minimised but there are reasons not to eliminate. Carbs shouldn’t be eliminated for the following reasons:

  • Carbs are stored as glycogen in the muscles – to be retrieved when exercising strenuously1
  • Carbs are essential for hormone production. They play a key role in testosterone production2 – and as testosterone production occurs overnight, I reckon eating carbs in the evening is the best time to eat them.
  • They play a role in mucus production3 – low mucus production leads to dry eyes and flaky skin
  • Fibre is good for the digestive system. This type of carbohydrate is round in most vegetables4.

 

Protein – not too much and not too little

Proteins are needed for tissue repair, building muscle [and play a role in 100s of biochemical processes]. Amino acids, the building blocks of proteins, are the precursors to many neurotransmitters5. It’s important to keep moderate for the following reasons:

  • Eating too much can lead to weight gain6.
  • Eating too much can lead to kidney problems6.
  • For building muscle, we potentially need to eat more – However, there is potentially a limit to the amount of protein that can be ingested, absorbed and utilised for muscle building7.

 

High fat, moderate protein and low-carb for productivity gains

Eating this way leads to short term and long term productivity gains.

Short term:

  • The high fat diet promotes ketosis and this leads to stable energy levels through fat burning. Fat is a more stable fuel than carbs.
  • You don’t have sugar crashes or food comas – you’re able to be mindful and present much more
  • It’s much more satiating – less distraction from hunger pangs

Long term:

  • To effect changes in habits and behaviours, or learn new skills you need new wiring in the brain (building and/or replacing neural pathways via neuro-plasticity). Fats play an important role in strengthening new neural pathways through myelination that help form new behaviours, habits, skills and memories.

That’s all for this week. In the mean time… keep hustling.

Paddy.

I’d love to hear your thoughts – please leave me a comment below.

If you are interested in trying out a FREE 7-day meal plan you can grab a copy of that here. Just add your details and we’ll get that over to you. 

 

References

1.https://en.wikipedia.org/wiki/Glycogen ‘Glycogen’

2.http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1344/How_Your_Diet_Affects_Testosterone_Other_Body_Comp.aspx ‘How Your Diet Affects Testosterone & Other Body Comp Hormones’

3.https://bengreenfieldfitness.com/2011/08/the-hidden-dangers-of-a-low-carbohydrate-diet/ ‘The Hidden Dangers Of A Low Carbohydrate Diet’

4.http://www.webmd.com/diet/features/fiber-digestion ‘How Fiber Helps Your Digestive Health’

5.https://en.wikipedia.org/wiki/Neurotransmitter ‘Neurotransmitter’

6.http://articles.mercola.com/sites/articles/archive/2014/09/03/too-much-protein.aspx

7.http://www.precisionnutrition.com/all-about-protein

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