How to Lose Fat (EAT CARBS!)

If you want to learn how to lose fat then you are going to have to possibly re-learn how to eat carbs. Let’s face it, you have likely been told that eating carbohydrates is making you fat. While there may be some truth to the rumor, it is only because you have been eating them excess. That said, the

we need to learn not to exclude them there is too much of a pull of carbohydrates on us every single day for us to say hey i’m just going to avoid them forever what’s up guys jeff kevin here athletenext. com so today i’m pulling up a seat and i’m inviting you to do the same because it’s time that you and i have a little bit of a talk and we’re going to talk today about losing body fat and i’m going to follow that up with a recommendation to eat carbohydrates you see so it’s time we have a talk because for some that’s going to make you very uncomfortable as a matter of fact the keto crusaders are likely to want to attack me and i place myself in a defenseless position by sitting on my ass but i’m quite comfortable with that because i feel as if i can defend myself and i’m actually just looking to provide you guys with information so that you can make an educated decision for yourself about whether or not what i’m going to tell you will work for you all right that’s what we’re trying to do here and really what we’re trying to discuss is whether or not carbohydrates should be included or excluded from your meal plan and or at least greatly minimized and i am going to take the side of carbohydrates need to be included and for me they actually need to be included to a large degree for long-term success and see that’s the key here because i’m only interested in long-term permanent success i’m not looking for the short-term weight loss i’m looking for the thing that you’re going to be able to follow that’s going to give you those results that you can sustain long term and that’s what brings me back to the whole argument here now it’s no secret i’ve covered my meal plan before i am an advocate of eating carbohydrates i eat somewhere between i don’t know 350 and 500 grams every single day i wouldn’t know because i don’t count every gram that’s a whole other video we could talk about and i will say this before the comment even comes in i am not genetically predisposed to be thin my mother had a weight issue her both of her parents were extremely overweight my grandfather my father’s side had a large belly you could never get rid of it so i know that if i don’t take my nutrition seriously and i’m not consistent with my nutrition that i could have the same problems that they did my issue with the exclusion of carbohydrates comes down to the fact that when we exclude them are we sacrificing our ability to achieve long-term permanent consistency with how we eat because if you do then you are not going to find long-term success because consistency in the long run is what’s going to get you to where you want to be and permanent success is the only thing i’m interested in that being said guys i understand that carbohydrates do have some baggage which has earned their reputation and why they’re being greatly minimized by a lot of people these days but let’s talk about them because i think if we can honestly address these things it’s going to help me here in my argument as to why we need to keep them right so let’s talk about it first of all they taste better right we know that carbohydrate-rich foods tend to taste better and therefore we sort of overeat them we also know that they are less satiating so we eat them and before we know we’ve eaten a whole ton of them and we’re still not that full and that can have a dramatic impact on the portion sizes that we eat so that’s a little bit of a pitfall too i also understand that we tend to have more cravings for carbohydrate-rich foods right this has a lot to do with brain chemistry but carbohydrates in exclusion actually tastes good whereas fat rich foods in exclusion don’t really taste that good and maybe while a big steak would appeal to somebody who’s a big meat eater again even protein-rich foods on their own aren’t necessarily as appealing as carbohydrate-rich foods and we also know that through their act on serotonin we can have an improvement in our mood by eating carbohydrates so it’s no secret that there’s a lot of different ways that carbohydrates sort of hook us and make us feel almost addicted to them but that is one of the real reasons of why i started this video the way i did we need to learn not to exclude them there is too much of a pull of carbohydrates on us every single day for us to say hey i’m just going to avoid them forever because that’s not realistic and as a matter of fact it’s setting you up for long-term failure and i will say this back to the ketogenic diet fanatics if you have found great success there then i want you to continue to eat that way and it might sound strange coming from me but it’s true i again i’m only seeking what works for you in the long term if you’ve been able to do it for three years five years ten years then by all means continue to do that because there are differences between people and i’m not saying that mine is the only way this is not a dogmatic video i’m saying that my way is a way that works and it likely is going to work for you but if you found success other places then continue to do that so i’m suggesting we have to learn ways that we can coexist with carbohydrates and not exclude them from our meal plans and i think there’s a few ways that we can actually do this okay the first is discerning between the different types of carbohydrates because there’s really three main types there’s the simple sugars there’s starches and then there’s the fibrous carbohydrates and i actually broke down a whole list of all the categories that you guys can access on my website at atlantic. com carbs and you can see all the different types of foods that fit in there but let’s start on sort of the the good side of it right the fibrous carbohydrates and all yes this is the boring side of it too these are the broccoli cauliflower asparagus and all the vegetables but what they provide is a more stabilizing effect on your blood sugar and ultimately insulin because of the additional fiber that they bring to it and also because of the fiber and the presence of fiber they have a bulking effect so that they actually tend to fill us up a lot faster than the starchier or or more sugary carbohydrates do so they are actually on the more the satiating side if we were to stick there on the other side of the spectrum here are those simple processed sugars right these are the things that you need to try to avoid and i mean avoid at all costs as much as you possibly can these are also the types of foods right the simple sugars the treats the desserts that people reach for when they’re looking for a cheat meal and you’ve heard my stance on cheat mails before i don’t believe if you’re looking to get as lean as possible that cheat meals should be a regular part of your routine and that’s why you’ve heard before probably i don’t have these cheat meals hardly ever i have carrot cake once or twice a year i don’t often delve into these because i know the potential pitfalls that come along with delving into this area of carbohydrates too often but then there’s that tweener area and that is the starchy carbohydrates which by the way are still sugars but because they’re strung together into more complex chains their impact on our overall blood sugar levels and then ultimately again insulin is going to be blunted because of that and it takes a little bit longer for our bodies to digest these and break them down so those effects are altered however this is still probably the biggest area of risk for us because these are the foods that are healthy the grains the oats pastas rice right all the things you saw me eat in that daily meal plan but because they’re sort of healthy we thin