Today I have decided to break down one of the most widespread myths in the fight to burn the fat that we have leftover, and a magical solution that people use when they want to take a few kilos off.
To explain it, I will begin by remembering Lavoisier’s law, which says that energy is not created or destroyed; it is only transformed. Applied to the human body, I would say that if we want to lose weight, what we have to do is eat less than what we spend. An example in which that law would be fulfilled; in the 1 hour of 24 hours you consume 2000 calories and during the day you eat 2000 calories, at the end of the day you will keep the same weight, it does not matter if you spent 2000 calories in the first or last minute, because at the end of All the energy expended will be equal to that introduced.
Some of you will be thinking that this is not the case because at night, the energy that is not used is stored in the form of fat, and that is what should be avoided. But it seems just as logical to think that these energies will be used to repair the body and refill deposits, which is one of the most essential functions of nighttime sleep. Even so, I will continue to explain the topic and give more details.
This article goes to the restriction of carbohydrates at night, not the decrease in total caloric intake; that is, if we change “bread” for fat and protein, it is assumed that there will be a decrease in body weight. So the whole issue of the reduction in carbohydrates must be something “bad” that produce sugars, the most significant feature they have is to secrete insulin.
I present to your insulin, when you eat carbohydrates (which, when digested, is transformed into glucose, or sugar), insulin is secreted to clean all the glucose that begins to circulate in the bloodstream and is harmful because it damages blood vessels they provide blood to different vital organs. That’s where I think most people’s mistakes come from, and that not all that glucose is going to stop at fat stores, but what part is transformed into glycogen (glucose form to be stored) and It is stored in the liver, and another small portion goes to the muscles.
The amounts that will be allocated to each thing will vary depending mainly on two factors: the physical activity you had before the meal, and the glycemic index of food. If you have had an intense activity before the meal, much of the glucose will be destined to replenish the partially empty reserves after the effort. The glycemic index indicates the speed at which insulin is secreted from the food we eat. If it has a high glycemic index (it releases insulin very quickly), the system will not be able to transform all the sugar into glycogen and will increase the part that ends up in the form of fat.
After this explanation, many people will still have the “run run” that they have never stopped eating carbohydrates at night, and it has given an excellent result as far as weight loss is concerned… That is what I can think of three possible causes…
- They have stopped eating carbohydrates at night, but have not increased the calories of fat and protein from dinner, or during the rest of the meals.
- By not having blood glucose at night, we begin to empty the glycogen deposits. 2.7 grams of water are lost per gram of glycogen.
- Part of the weight loss that occurs is muscle mass, which weighs more than fat.
The first possibility is there, and it may be so, or not.
The second could work after a long time without physical activity since our liver is with glycogen deposits to the fullest and much of that weight loss is liquid.
The third case can occur in the case of a person who exercises regularly since our glycogen stores are not going to be complete. In that case, there may come a time in the middle of the night when the body prefers to keep the little glycogen that it has left and obtained the glucose necessary for the body’s repair through gluconeogenesis or neoglycogenesis, or what it becomes, that the body begins to use the amino acids of your muscles to generate glucose.
It is wrong to venture to say things like this without more, so I leave this link or this one to studies that seem to indicate that it is. If you search online, you can find much more.
After all this I want to say that there is no better diet than another, each one with our particularities will be better one or the other, also depending on our objectives. But his thing is that you address excellent nutrition professional.
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