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Cardiorespiratory | Resistance | Nutrition - Protein | Nutrition - Carbohydrate | Nutrition - Fat
Nutrition - Diet / Fat Loss | Nutrition - Myths | Nutrition - More Myths
Nutrition - Carbohydrate

Is it true that carbohydrates make a person fat?
If you eat more calories than you expend, then anything can be stored as fat - protein, fat or carbohydrate.

Why are dietary carbohydrate recommendations higher than protein?
Carbohydrate is the substance the body uses to produce energy and convert other nutrients to energy, such as fat. Also, wise carbohydrate sources provide important nutrition such as vitamins, minerals, fiber and other substances that have a positive impact on health (bioflavonoids, phytochemicals). In addition, carbohydrates are considered "protein sparing", as they can be used for energy, saving protein for the role of tissue repair and building. Lastly, the brain and central nervous system run best on a fuel of glucose. That is why people feel "spacey" when they go too long without eating or consume insufficient carbohydrate.

Will eating past 7 p.m., especially carbohydrates, result in weight gain?
The body does not have an enzyme with a watch that after 7 p.m. preferentially stores items, especially carbohydrate, as fat. All of us have a certain number of calories we can consume without gaining weight. If you happen to change your daily schedule and end up eating a final meal or snack later in the evening without changing your calories, you are in no danger of accumulating weight as a result of that minor alteration. Ideally, however, you would spread your allotted number of calories throughout the day to prevent hunger and prevent wild fluctuations in blood sugar levels, which can sap your energy levels.

What is insulin's role in storing fat?
Humans, as periodic eaters, need insulin to survive. Following a meal, insulin is secreted, with its job being the storage of energy (glucose, amino acids) in the liver, muscle and adipose tissue (fat). We will always eat more at a meal than can immediately be used for energy, making this storage necessary. As the hours after a meal go by, this stored energy is released to fuel the continuous needs and activity of the body.

Define "sugars" - government definition.
Any mono or disaccharide (single or double sugar, such as Fructose or Sucrose).

Will carbohydrates make me fat?
No. Americans currently eat approximately 300 calories more per day than they did 10 years ago and move less - thus, we are fatter. Calories and technology are the primary reasons for our nation's expanding waistline. Excess calories make you fat.

Is it true that fruit or fructose make you fat?
This is false. Excess calories make you fat. Fructose is the sweetener of choice for fat loss because it does not elicit the insulin response. It is very expensive, so most companies do not like to use it.

Will wheat make me fat?
No, but wheat may cause bloating in a small percentage of people who are allergic to it. Wheat does not make anyone fat, excess calories do.

If I eat carbohydrates, or any food at night, will I gain weight?
No. If the daily caloric intake allows for fat loss or maintenance and is spread throughout a 24-hour period you will not gain weight. Excess calories make you fat.

Explain why switching from a high-protein diet to a high-carbohydrate diet might cause you to feel bloated initially.
Each part of stored glucose (glycogen) contains 2.7 parts water. With a high-protein diet, glycogen stores are consistently low and therefore water content is low, which decreases the cells' efficiency. The bloated feeling will eventually normalize when the body recovers to a properly hydrated state


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