1) No-carb or extremely low-carb diets are bad ideas. They can cause everything from low energy to flat muscles to impaired workout performance to depression to ill health.
2) Carb stack, if possible. That means putting the majority of your daily carbs in the morning, can increase fat burning later in the day.
2) Think of carbs as energy. Getting fewer at a meal than the energy you need before your next meal can force your body to burn stored body fat for fuel.
4 ) Always include plenty of carbs—and pro t e i n too—in the meal immediately following a
workout. If you don’t, your muscle repair and growth may be impaired. Shoot for 60 grams of fast carbs and 40 grams of fast protein (whey).
5) Never eat carb-only meals. C o m b i n a t i o n (carb/protein/fat) meals slow down the speed at which glucose enters your bloodstream. In other words ,combining carbs with other foods can prevent insulin surges that can increase body fat storage—as long as you don’t eat too much at one sitting (each meal should be no more than 350 calories, except post workout).
6) Try to choose natural carbs in your natural weight loss success efforts -like fruits and vegetables—over processed carbs like sugary c a n d y, cake and so on. Processed carbs are calorie- and carb-dense and can stop fat burning and cause fat deposition because of the excess energ y they supply. Getting your carb allotment from processed carbs as opposed to fruits and vegetables can also cause health problems due to lack of vitamins, minerals and phytonutrients.
7) Get 20 to 40 grams of protein at each of your five to six meals a day. That will insure that muscle building blocks are always readily available and signal your body that it’s a-okay to add more muscle.
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