anything until 12 pm the next day. You’ll naturally eat around 200-400 calories less and your body will be tapping into your fat stores for energy thus maximizing fat burning without having to do a thing.
Carb Backloading – Eating at Night Will NOT Make You Fat
Now another myth you’ve likely heard is that you must avoid carbs at night or you’re going to end up gaining weight
Well, that’s just nonsense and a complete myth. Research shows that this is NOT true at all.
Actually, you should be eating most of your carbs at night.
When you eat carbs it releases tryptophan into your bloodstream. This tryptophan then causes a release of serotonin in the brain. Serotonin is what makes you want to relax and chill out. It makes you sleepy.
his serotonin release mimics your circadian rhythm and thus helps you sleep better.
Better sleep = Increased fat burning
Additionally, eating too many carbs can lower your blood sugar leaving you feeling lethargic and tired.
Ever get that 3 pm energy crash?
Often it’s from eating too many carbs at breakfast or lunch.
So, change what you know about when to eat carbs.
If you want to burn maximum fat, stop eating carbs for breakfast and lunch. Yes,that means no more muffins, bagels, cereal, toast, or juice if you want to get that rocking mommy body.
But hey those processed foods aren’t that great for you anyways…more on that later.
The goal is to get your carbs post-workout and in the evenings, with a majority of them in the evenings.
Macronutrients – Balance is Key
When it comes to getting lean, protein, carbs, and fat ALL play a roll in helping you get the results you desire
Eliminating any one of these food groups can interfere with fat burning hormones and cause your fat loss efforts to come to a screeching halt.
Now we already talked a little bit about carbs, but there’s more to it than just timing. Carb selection and amount are also necessary factors in the fat loss equation.
It’s important to select the best carb sources to maximize your fat burning while also leaving you feeling energetic. These include rice, potatoes, tapioca, and small amounts of fruit.
If possible avoid grains and gluten as most people have allergies or intolerances to these foods that can interfere with weight loss.
Additionally, you must deserve your carbs. The amount of carbs you eat must be deserved and this depends on four main factors:
1. Your current body fat percentage. The leaner you are the more carbs you can have. If you’re trying to lose weight then you’re going to want to keep your carbs lower.
2. Muscle mass. The more muscle you have the more carbs you can have and will need.
3. Your activity level. The more active you are the more carbs your body will need. So if you’re a mom say who works out 3-4 days a week to stay fit and healthy your carb intake will be very different than someone else training daily for a triathalon.arbs you can have and will need.
4. Your body type. You may be someone that looks at a carb and simply gains weight. Or on the other hand you may be able to eat lots of carbs without it really having an impact on your weight. Everyone has different genes that impact how well you can handle carbs or not. Typically, if you are more “squaty” and have a “round” body, carbs should be low. If you have a muscular build and athletic body type, 30-40% of your calories can be carbs. If you are very slender and lean, you can have more carbs.
Next up is protein. Women often don’t get enough protein; however, protein is an important component of building muscle, increasing your metabolic rate, and balancing your insulin. These are all important components of fat loss.
Aim for 1 gram of protein per pound of bodyweight to maximize muscle gain and fat loss.
Lastly, don’t fear those fats. I know it sounds a little crazy, but if you want to burn more fat then you must eat more healthy fats.