A proper diet plan is the first thing that comes to our mind whenever we contemplate a healthy life. Diet can be planned based on many combinations like low-fat, high-fat, low-carb diet , high-carb, high protein and low-protein. It is important to concentrate on your goal and choose the diet accordingly.
For example, the common question that crops up is for muscle building and fat loss what should one opt – high carb diet VS low carb diet. If one is confused, it is always better to start with the fuel that runs your body. Carbohydrates are the most important source of energy. They will achieve great results in the initial stage.
However, over a period of time, finding the correct balance between them is vital for your food intake and nutrition. Also, you must focus on your goal whether it is to build a muscular physique or weight loss.
In this article, let us see the relevance of high carb diet and low carb diet . So, for that let us see how much do we require.
The Necessary Quantity
We usually tend to follow a low-carb diet when we are aiming to reduce our weight. However, that is a wrong step. Human body demands at least a minimum amount of carbohydrates to function properly.
With each gram of carbohydrates our body receives 4 calories. Our body needs about 40-60% of calories from carbohydrates.
Types of Carbohydrates
There are two types of carbohydrates – Simple and complex or referred as sugar or starch. Sugar is the simple carb which can digest easily. Examples are cakes, candies, jellies and fruits. Starches are complex carbs which take longer to digest. Rice, breads, grains, noodles and vegetables are examples of some common starch sources.
High Carb Diet
According to the latest research, high carb diets contains a higher value of vitamins like A & C, folate, carotene, calcium, iron and magnesium. Carbohydrates are often blamed for weight gain. However, research have revealed that high carb diets results in a low BMI (Body Mass Index). Carbs comprise grains, fruits, vegetables, and low-fat dairy products which also provide adequate fibre and water content that helps in weight reduction. Moreover, as we consume them, we end up consuming less trans fats and saturated fats. The fibre in the fruits and vegetables gives you the required strength and promotes weight loss.
But, if carbs are consumed in excess, it can result in weight gain.Performing at a high level in sports or muscle building programs that demand more than 65% of your effort and strength for durations greater than 120-180 seconds, one must require a diet high in carbohydrates.
Low carbs diet just do not perform properly at higher intensity. If you want to perform at your utmost level for any longer duration, it is advised that you consume a high carbs diet.
Low Carbs Diet
Low carb diets have lesser calories. This is the primary reason, why it is a part of weight loss programme always. Low carb diets can benefit us but only till a certain level. One must take the minimum amount of calorie required each day. Women should take a minimum calorie of 1300 per day and for men it is 1700 calories per day. Another positive side of low carb diets is that they are low glycaemic carbs combined with fat and protein. This helps to retain our body mass and muscle strength also.
High Carbs diet VS Low Carbs diet
This debate cannot end so easily! Basically, there should be no battle of high carbs diet vs low carbs diet at all. Your diet should depend upon your goals. If you are trying to augment your muscle growth or your athletic performance, you must switch to a high carb diet. If you are trying to lose weight, a proper diet of low carb, protein and veggies and some exercises can achieve your desired results.
So here was what you needed to know about high carbs diet vs low carbs diet and plan your journey accordingly. Keep a track on your progress always .It gives you the motivation and corrections you need to make in your diet pattern.
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(The writer is the Director and CEO at Kirola Sports Pvt Ltd. She has played Basketball, Taekwondo and High Jump at National level)
( The views expressed are the author’s own.The POST neither endorses nor is responsible for them.)