Balancing carbohydrates and fat burning
Carbohydrates are not the enemy, but they are no magic bullet either. Craig Hartglass gives an honest account of his experiments: a high carbohydrate intake made him heavier, not leaner, and what finally worked for him was a simpler balance.
Why carbohydrates matter in this story
It started in a way familiar to anyone who has ever listened to a diet guru. First came a lengthy discussion of scientific assessment, with the explanation alone stretching to 20 minutes. Then came the recommendation: plenty of carbohydrates, moderate protein and little fat.
The cardio recommendation was the same for everyone too: 45 minutes 5 times a week. It sounded reasonable, but one question remained: why exactly that amount, for every person? If you promise a personalized program, the answer should be more individual than a single slogan.
Trying it out on a friend made the picture even more confusing. He was told that the right breakdown was 30% protein, 50-55% carbohydrates and 10-15% fat. Yet the diet he was actually given contained 20-25 % protein, 70% carbohydrates and 5-10% fat. When questioned about this, the response was essentially that it did not matter. Frankly, that does little to inspire confidence.
Carbohydrates, calories and a second guru
Then came a second guru. His plan resembled the first, but banned fruit, bread and dairy products. You were supposed to eat a large serving of complex carbohydrates 5-6 times a day and pour healthy oil over it. The promise was simple: if you avoided the wrong foods and did plenty of cardio, you could not become obese.
The recommended intake for men was 6000-10000 kcal. The idea was that the more you ate, the faster your metabolism would become and the more fat your body would burn. On paper, it sounds almost logical. Real life is another matter.
Getting through 6000 kcal of very low-fat food is hard. Never mind 10000. When fat accounts for only 5%, even managing 4000 becomes a chore, especially if your diet consists mainly of rice, tuna, cabbage and other vegetables. Yes, pizza, ice cream and beer would make it much easier to reach 10000 kcal, but that would no longer be the same diet.
Hartglass tried this system for 8 months. The result? His weight rose to 95 kilograms. His upper arms and calves grew a little, but his belly grew more. That is an important distinction: weight gain does not automatically mean muscle growth.
How to get carbohydrates back under control
So what actually happens when you keep pushing calories higher and expect to burn fat? Usually, you gain both muscle and fat, but fat may account for the larger share. That is especially true when training, recovery and food intake are not properly balanced.
When he reassessed his approach, the author started with a logical thought: if his weight and body fat had increased on 5000 kcal, perhaps he should reduce his calorie intake. He tried a very low-fat diet of 2500 kilocalories, but felt unwell and saw no results. It did not suit him.
Then the emphasis shifted. He ate meat and eggs, increased his daily fat intake to 300 grams and kept carbohydrates at 150 grams. The first week was tough. His body was used to a different fuel source. By the end of the second week, he felt better and began losing fat.
Bodybuilder logic took him further: if he was burning fat on 150 grams of carbohydrates, what would happen if he ate even less? He went all the way down to zero. That was no longer a good solution. He had to increase dietary fat to cope with hunger, but he felt worse and visibly lost muscle mass.
A practical balance: carbohydrates still have a place
After 2 years of experimenting, Hartglass settled at 82 kilograms. His conclusion was clear: losing fat was easier for him when he restricted carbohydrates rather than fat. But that does not mean carbohydrates should be ruled out forever.
You need carbohydrates for growth, hard workouts and recovery. The middle ground that worked for him was plenty of protein, 20-30% fat and enough carbohydrates to train and recover. The simple truth is that a diet needs to work in the mirror, in the gym and in how you feel, not just on paper.
Once the fat was gone, he could increase carbohydrates again without immediately regaining it all. He still had to watch his calorie intake. And one interesting detail: this time, he did no cardio at all. Absolutely none.
Do not expect 50 cm biceps overnight. But a good system should give you a small sign of progress every week: a better physique, feeling better, more consistent strength or a clearer change in the mirror. If nothing changes, no guru’s slogan will save you.
FAQ
Do carbohydrates automatically make you fat?
No. Problems arise when your carbohydrate intake, calories and physical activity are out of balance. For some people, reducing carbohydrates helps them manage their appetite and body weight better, but it is not the only way.
Is zero carbohydrates a good idea?
The experience described here suggests probably not. Cutting carbohydrates to zero makes many people feel worse and can make it harder to maintain muscle mass. A small or moderate amount may be better than cutting them out entirely.
How can you tell whether a diet is working?
Look at several things together: body weight, body measurements, strength, recovery and your reflection in the mirror. If nothing moves in the right direction for weeks, the plan needs adjusting.
Author: Craig Hartglass, Submitted by : M.M.
Source: WHO – healthy eating.
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