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Can the Consumption of Carbohydrates Contribute to Weight Gain?
Table of Contents
1. The insulin hypothesis regarding overweight and obesity
The hypothesis that insulin is responsible for the development of obesity and overweight can therefore be linked to a selective perception of the physiological dependence of carbohydrates. To better understand the genesis of the problem and to consider whether carbs can be added to your body, you should pay attention to the functions that insulin performs in the human body. It's the hormone responsible for regulating your blood sugar levels, etc. Even after eating a meal, you get high in carbs, but your blood glucose levels increase. The same thing happens with insulin. It's important to note that insulin also affects appetite and that the body stores energy after eating meals but later requires it due to energy balance.2. Does Carbohydrate Consumption Impact Weight Gain? An Analysis of Scientific Data
Individuals who dream of achieving their ideal physique often opt for a low-carbohydrate diet. They believe that the consumption of this nutrient is critical in the absence of weight loss results and may even lead to an increase in body fat levels. Numerous researchers have conducted studies comparing the impact of a high- and low-carbohydrate diet on the fat reduction process. In one study, conducted by R. S. Surwit and colleagues, a group of 60 obese women were divided into two groups. The first group followed a diet composed of 43% simple sugars, while the second group, serving as a control group, used a diet containing 4% simple sugars. After 6 weeks, no significant differences were found in weight loss, metabolism, cholesterol levels in the blood, and mood between the two groups. This indicates that a high level of sugar in a diet with a negative calorie balance does not have a negative impact on weight loss, as long as the calorie amount is controlled. In another study, conducted by C. S. Johnston and colleagues, two groups of physically inactive individuals were asked to consume 1500 calories per day. The first group received 33 g of carbohydrates, while the second group received 157 g of carbohydrates. After 6 weeks, no significant differences were found in weight loss and fat reduction between the two groups. Even the group with the higher carbohydrate content achieved slightly better results. In conclusion, there is not enough evidence to suggest that a ketogenic diet produces better results than a diet with a high carbohydrate content.3. The role of carbohydrates in the muscle growth process
There are currently many opinions regarding the role of carbohydrates in the body shaping process, starting with the fact that this macronutrient adds strength and energy to the training, and ending with the theory that fat has lower anabolic capacity than carbohydrates. It can be assumed that in this case, it is mainly about the amount of glycogen in this macronutrient - the more glycogen, the greater the possibility of performing more efficient and effective training. However, is this always the case? Many people are unaware that strength training or any other form of physical activity at an amateur level does not cause a large loss of glycogen, so there is no need to increase the carbohydrate intake to replenish its supply. It looks different for professional athletes such as runners, cyclists, or martial arts athletes. In the available scientific sources, no statistically significant differences were observed regarding muscle building in individuals consuming less or more carbohydrates, as long as the calorie and protein intake is the same. Of course, it is also important to introduce the appropriate training with external resistance, which will stimulate the muscles to grow.4. Summary
In the course of shaping the body, ensuring an appropriate intake of calories and proteins through diet is of utmost importance. Carbohydrates can have a positive impact on both muscle development and decreasing body fat. Individuals who are more physically active can consume larger amounts of carbohydrates in their diet as they can influence the increase in strength and physical endurance during exercise and beyond. On the other hand, a low intake of carbohydrates may be beneficial for less active individuals. It is important to remember that regular physical activity can bring numerous benefits not only to the figure but also to health. The current knowledge does not confirm the theory that carbohydrates are the direct cause of obesity. Of course, consuming them in excess when exceeding the caloric requirement can lead to an increase in body weight, but eating a carbohydrate-rich meal alone does not lead to obesity and overweight.
