High-carbohydrate Diet
High-carbohydrate diets are generally used by athletes to optimize performance. When a high-carb diet is followed, more glycogen (one of the body’s primary sources of energy) is stored in muscle cells. When glycogen is stored in the muscles, athletes are able to perform with sustained energy for over 90 minutes.
On the other end of the spectrum, when high-carbohydrate diets are combined with a lack of exercise, weight gain may occur, and a rise in blood pressure is common. Those with type 2 diabetes are cautioned against high-carb diets. If you do choose a high-carbohydrate diet, it’s important that you engage in adequate physical activity to find your balance.
Another version of a high-carbohydrate diet, known as the “Bread for Life Diet,” claims that high-carbohydrate foods may actually aid weight loss. This is based on the idea that weight loss occurs when the calories expended exceed the calories consumed. Further research suggests that high-protein diets cause a decrease in serotonin levels while high-carbohydrate diets increase serotonin levels and therefore speed up metabolism.
Foods to include:
- Vegetables
- Fruits
- Grains
- Meat
- Poultry
- Fish
- Eggs
- Beans
- Dairy
- Nuts and seeds
- Healthy oils
Foods to avoid:
- Sugar
- Trans fats
- Processed foods
Pros:
- Emphasizes whole foods
- Unrestrictive, which may be appealing to some
- May benefit athletes since carbohydrates are a quick energy source
Cons:
- High-carb approach causes fatigue for some
- Not suited for those with celiac disease
- Doesn’t differentiate whole grains from processed grains
- Some may gain weight on this diet
Sources:
Carbohydrate-loading Diet www.mayoclinic.com (Links to an external site.)
High-Carb Diets Lower Weight and Raise Mood Levels www.latimes.com (Links to an external site.)
Anti-Atkins, High-Carb Diet Tested www.cbsnews.com (Links to an external site.)
