To carb or not to carb for breakfast that is the question …. my answer is always it depends. In my experience I always give carbs around the most active time of day and / or training. The majority of people work a 9-5 desk job and train after work so the need for carbohydrate to fuel physical performance is reduced. Having a low carb breakfast can be beneficial for a number of reasons..
1. Blood sugar regulation – eating carbohydrates in the morning without protein and fats can cause a huge spike in insulin which is usually followed by a big drop, an energy slump and hunger … queue morning biscuits
2. Appetite regulation – eating a high protein and fat meal is more satiating than carbohydrate and having this first thing in the morning can regulate those mid morning hunger pangs!
3. Training fuel – saving carbohydrates for the training window means you will be both fuller and more energised around your workout and you will benefit from the increased uptake of carbohydrates post workout increasing recovery and utilisation of those carbs!
4. Boredom – carbs are easy to eat. Protein and fats not so much. Having carbs in that morning window is more likely to make you eat more carbs to snack on when you’re bored at work …
However, if you’re a 5am club fasted workout and go kinda person always eat carbs post workout. Otherwise all day you’re running on empty.
Macros can be a minefield but they don’t need to be. See our nutrition calculator for guidance on macro splits or contact us for 1:1 support or some great low carb recipes!
Alcohol in any form can be fabulous fun and tastes pretty good (except tequila – who likes tequila?!) but alcohol can be a huge stressor on the body and is quite calorie dense.
So when looking at making a body transformation consider what an impact drinking can have. I think we all assume that a few drinks here or there won’t make a difference. But what we underestimate is the calories in the drink itself and then what we eat after as result of being a bit merry.
Alcohol contains more than 7 cals per gram and also in the case of cocktails and some wines contains a vast amount of sugar. When looking to lose body fat a caloric deficit is required, not only will alcohol cause calories to add up quickly it also increases appetite and loosens inhibitions meaning you’re far more likely to eat a non-optimal food choice increasing your calories further.
Also, although alcohol has a similar effect on your body as carbohydrate unfortunately it doesn’t store as glycogen and instead has to be used as the fuel source before the body can return to fat burning therefore further delaying the fat loss process.
In addition, alcohol does put stress on the liver, kidneys and stomach causing other issues such as dehydration and longer term have impact on the gut flora and the liver’s ability to process toxins.
Alcohol is one of life’s pleasures to be enjoyed so our top tip as we head into the festive season is to try to choose lower calorie and lower sugar drinks such as pure spirit with a low sugar mixer or opt to stick to deep reds and dry whites over cocktails to reduce the load!