Carb advice please

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andy 3654
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Carb advice please

Postby andy 3654 » Thu Jan 24, 2013 22:36 pm

I think Im being a bit dumb but I think my diet has too much carbs in it however my question is this what happens if there are too many carbs in my diet?

I do have a large appetite and takes a lot to fill me up is there anything I could have instead?

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ShutUpLegs
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Re: Carb advice please

Postby ShutUpLegs » Thu Jan 24, 2013 22:41 pm

What food do you normally eat?
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andy 3654
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Re: Carb advice please

Postby andy 3654 » Thu Jan 24, 2013 22:51 pm

I have at least 2 sandwich a day crisp like snack and breakfast oat bars is a typical lunch dinner consists of either rice , pasta or some form of potatoes with usually a curry or chilli.

And breakfast depends on if I can stomach it or have time for it but either wheatabix or porridge.

Simon E
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Re: Carb advice please

Postby Simon E » Fri Jan 25, 2013 21:32 pm

If you think you're eating too much carbohydrate then why not eat less of it? Smaller amounts of bread, spuds and pasta and cut right back on sweet foods like those bars.

Eat foods that are less carb-dense - particularly raw vegetables - and foods with protein and, dare I say it, healthy fats, which will help you feel full.

Although the middle of winter isn't the easiest time to try it, you can train your stomach to expect less food; it just takes some willpower and time.
Aspire not to have more, but to be more.

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diy
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Re: Carb advice please

Postby diy » Fri Jan 25, 2013 21:57 pm

drink more water

andy 3654
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Re: Carb advice please

Postby andy 3654 » Fri Jan 25, 2013 22:22 pm

I have tried eating more veg and fruit but it really does not fill me up. Yes I know the oat bars arnt great but I view them as slightly better than a choc bar, so is what people are saying if i added a little more protein that would help?

For the risk of sounding really dumb how would more water help?

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LegendLust
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Re: Carb advice please

Postby LegendLust » Fri Jan 25, 2013 23:52 pm

andy 3654 wrote:I have tried eating more veg and fruit but it really does not fill me up. Yes I know the oat bars arnt great but I view them as slightly better than a choc bar, so is what people are saying if i added a little more protein that would help?

For the risk of sounding really dumb how would more water help?


Less carbs - more protein. And make sure your carbs are either from starchy veg (sweet potatoes, celeriac etc NOT potatoes) or whole grains, Brown Basmati rice is best. Think low GI. Only time you should eat High GI carbs is STRAIGHT after a hard ride.

Stueys
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Re: Carb advice please

Postby Stueys » Sat Jan 26, 2013 07:06 am

LegendLust wrote:Less carbs - more protein. And make sure your carbs are either from starchy veg (sweet potatoes, celeriac etc NOT potatoes) or whole grains, Brown Basmati rice is best. Think low GI. Only time you should eat High GI carbs is STRAIGHT after a hard ride.


Yes. Most people eat too many carbs as this tends to be the food that's readily available to buy, it's effectively the cheapest type of food so shops tend to go that way. You'll probably feel better with more protein in your diet.

I made a conscious effort to balance out a bit last year. The only way that worked for me was religiously tracking what I eat and monitoring it. I found it took my body about two weeks to adjust to not getting most of its energy from carbs (you feel hungry a lot) but after that point it was relatively easy.

andy 3654
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Re: Carb advice please

Postby andy 3654 » Sat Jan 26, 2013 08:27 am

Cheers for your help I shall see what alterations i can make

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team47b
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Re: Carb advice please

Postby team47b » Sat Jan 26, 2013 08:45 am

andy 3654 wrote:I think Im being a bit dumb but I think my diet has too much carbs in it however my question is this what happens if there are too many carbs in my diet?

I do have a large appetite and takes a lot to fill me up is there anything I could have instead?


Not having the answers is not dumb.

Before we can tell if it's too much, how much do you weigh, height, amount of exercise per day/intensity, calories per day, are you trying to maintain weight?

As a rough guide if you eat a 2000 calorie a day diet then the carbs could make up 1000 calories which is about 250grams of carbs. It makes a difference which carbs you choose, simple carbs are fast acting energy and complex carbs are slow release energy and fill you up for longer.

To answer the actual question you asked "what happens if there are too many carbs in my diet?" you will increase your insulin produced, have more glucose in your system that you can use up as energy and the insulin will convert some glucose to fat and make this fat unavailable for fat burning as you have lots of carbs available.
my isetta is a 300cc bike

andy 3654
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Re: Carb advice please

Postby andy 3654 » Sat Jan 26, 2013 09:10 am

I'm 183cm, and about 85kg

I would like to drop between 5-10kgs recent weather has reduced my exercise as I try to ride to work everyday which is 20 miles and I ride moderately as I try to make sure I'm consistent with the time it takes.
I don't even know how many calories it burns my average speed is roughly 17.5mph

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team47b
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Re: Carb advice please

Postby team47b » Sat Jan 26, 2013 09:38 am

To drop one kilo of weight is about 7,000 calories, so reducing the amount you eat by about 500 calories a day will take a fortnight.

Easier to reduce intake than to burn more calories try eating less processed food ie white flour white rice, potatoes, eat wholemeal and brown rice to help fill you up for longer, easiest way is to simply reduce the portion sizes.

Your commute could burn 900 calories.
my isetta is a 300cc bike

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awsm
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Re: Carb advice please

Postby awsm » Sat Jan 26, 2013 15:34 pm

it's not as simple as "too many carbs". It's about the type of carbs and 'diet' as a whole. Most people would consider me a whippet and I pretty much live on complex carbs.

marz
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Re: Carb advice please

Postby marz » Sat Jan 26, 2013 15:50 pm

andy 3654 wrote:I think Im being a bit dumb but I think my diet has too much carbs in it however my question is this what happens if there are too many carbs in my diet?

I do have a large appetite and takes a lot to fill me up is there anything I could have instead?


Why do you think your eating too many carbs? Are you adding on weight you don't want?

andy 3654
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Re: Carb advice please

Postby andy 3654 » Sat Jan 26, 2013 22:20 pm

Well it seams to be the bulk of what I eat and I dont eat huge amount of fat but my wieght is constant.
It hasnt dropped since I became born again cyclist.
So Im thinking that Im eating too many carbs and not using them all.

SmoggySteve
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Re: Carb advice please

Postby SmoggySteve » Sat Jan 26, 2013 22:36 pm

The food you mention could do with being changed a bit. Crisp like snacks are generally full of fat. And if you eat a sandwich whats in it? Breakfast bars have been found to be high in sugar and salt.

Try to eat breakfast more often. Even a bowl of corn flakes or toast is better than nothing. This can help stop with the snacking on the crisps which again are full of fat and low in proper energy making you hungry again. As mentioned, pasta, potato and bread (wholemeal) are best during the day go keep your blood sugar level going through the day without crashing. Little and often is generally better than 2 big meals as they tend to just sit there and the body turns it into fat. Even if you say you do not eat a lot of fat the calories you take in are not being burned effectively and so you are not losing weight.

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LegendLust
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Re: Carb advice please

Postby LegendLust » Sat Jan 26, 2013 23:57 pm

SmoggySteve wrote:The food you mention could do with being changed a bit. Crisp like snacks are generally full of fat. And if you eat a sandwich whats in it? Breakfast bars have been found to be high in sugar and salt.

Try to eat breakfast more often. 1. Even a bowl of corn flakes or toast is better than nothing. This can help stop with the snacking on the crisps which again are full of fat and low in proper energy making you hungry again. 2 As mentioned, pasta, potato and bread (wholemeal) are best during the day go keep your blood sugar level going through the day without crashing. Little and often is generally better than 2 big meals as they tend to just sit there and the body turns it into fat. Even if you say you do not eat a lot of fat the calories you take in are not being burned effectively and so you are not losing weight.


1. Corn Flakes are full of sugar and therefore will cause a sugar/insulin spike and crash. Same again if the toast is made from white bread.

2. This only applies if all these carbs are low GI. White pasta and potatoes are High GI. Instead go for wholemeal pasta or sweet potatoes. Anything oat based is also very good and low GI

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team47b
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Re: Carb advice please

Postby team47b » Sun Jan 27, 2013 09:38 am

Exactly.

"1. Corn Flakes are full of sugar and therefore will cause a sugar/insulin spike and crash. Same again if the toast is made from white bread."

...and it is this 'insulin spike and crash' that tells your brain you are hungry, and it makes you eat more.
my isetta is a 300cc bike

SPOC
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Re: Carb advice please

Postby SPOC » Sun Jan 27, 2013 09:53 am

Good luck, I just recently mentioned on another thread that the best advice for weight loss is not what you eat but the amount you eat. I lost close to 20 lbs last year, simply counting calories and creating a calorie deficit of 500 a day to create a pound of weight lost a week. This worked almost like clockwork and all the weight has stayed off by maintaining now a sensible diet daily (Again, counting what goes it and burnt off).

There is simple science behind just creating a calorie deficit and as long as you stick to it with discipline you can't go wrong.

For what it's worth I am about 145lbs and I do a 20 mile commute daily and I burn off usually between 500-600 calories, pan flat, anything from 15-17mph.

SmoggySteve
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Re: Carb advice please

Postby SmoggySteve » Sun Jan 27, 2013 10:20 am

team47b wrote:Exactly.

"1. Corn Flakes are full of sugar and therefore will cause a sugar/insulin spike and crash. Same again if the toast is made from white bread."

...and it is this 'insulin spike and crash' that tells your brain you are hungry, and it makes you eat more.


I never said it was ideal, I said it was better than eating NOTHING!!!! He said he eats porridge in the morning sometimes so I wasn't going to push that. Also mentioned wholemeal bread.


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