Weight gain is about fat stored…Equally, weight loss is about fat lost, not about putting fewer calories in. That being said, it makes sense to become a more efficient “Fat Burner” rather than a “sugar burner”.
Carbohydrates are not bad, your body can utilize this form of sugar very easy when there is a demand for physical activity and such. Excess carbohydrates with the lack of “demand” from physical activity is an excess of unused energy. How much energy your body needs is determined by the amount of physical activity you get and the rate of your metabolism. When your energy balance shifts with variations in physical activity and your food intake, fatty acids metabolism is adjusted to accommodate the changes.
What this means: Your body will store extra energy as FAT. It will not utilize stored fat if readily available energy from sugars and carbs are present. Yes, even fruit can be converted to fat.
Simply put, keeping your blood glucose level in check (i.e., below 110 mg/dl) will cause your body to consistently burn more stored fat. A diet replete with good protein and carbohydrate sources will minimize insulin spikes, increase glucagon, and ultimately promote less fat storage, all other factors being equal.
What this means: Eat less high glycemic foods that trigger the elevated blood sugar response. When it comes to carbohydrates, focus on complex sources from vegetables with fibers, seeds, nuts, and quality whole grain foods.
Why a Balanced Diet is Essential – Fatty Acid metabolism
Fatty acid metabolism requires a balance between the energy need of cells and an organism as a whole, and is dependent on the metabolism of carbohydrates and proteins. Excess carbohydrates beyond your body’s energy needs will be converted into fat.
So, to optimize fat reduction, it all gets back to what we’ve had pounded into our heads for years: eat properly and exercise sensibly. However, closer attention to the diet component to maintain an optimal blood sugar level can facilitate more fat burning throughout your day.
To summarize how “health foods and carbohydrates are stored as fat:
Carbohydrates are broken down into glucose by the body, causing blood glucose levels to rise and making glucose widely available to the body. Furthermore carbohydrate breaking down into glucose causes insulin to be released and insulin facilitates fat storage.
Anything that works to transport more glucose (blood sugar) into fat cells will lead to the conversion of more fatty acids into triglycerides and more storage of fat (i.e. weight gain). The easiest and most effective way of achieving this fat storage environment is to eat carbohydrates.
“So, eat carbs and you make weight gain easy and highly likely. Avoid carbs and the body can burn its own fuel – that means your body fat – i.e. weight loss.”
Once any immediately “unneeded” fat is deposited in fat cells, it’s all the same sort of raw energy; it doesn’t matter if its life as fatty acids or as glucose from carbohydrates. What does matter is that as long as there is glucose from carbohydrates and glucose circulating in the bloodstream, that’s what the body will use as energy; the fat will sit there until called to action, which may be never. If at some point in the future, the glucose levels digested from eating carbohydrates drop enough in the bloodstream, insulin levels will also go down, and this drop in insulin means that fat cells will finally be called upon to release their reserved fuel. Only then- as the fat cells shrink – will the stored fat begin to melt away.
So when you see people that regularly eat rice, bread, donuts and other sugary foods, you must take into consideration that they are either creating a different metabolic environment by lifestyle or physical activity. Eat for your unique needs.
Unless a person is competing in a “high level” physical activity or becoming a competitive physique or bodybuilder, stick to a moderate or lower carbohydrate consumption. Make it a priority to focus on carbohydrates that are high in fiber (vegetables and unprocessed foods).