Why carbs should be an integral part of your dinner, even if you are trying to lose weight
carbohydrates
Should you have carbohydrates every day for good sleep? (Source: Freepik)
Unlike what is believed, carbs or carbohydrates are not harmful to health. In fact, according to experts, they should be consumed at night to help you sleep better even if you are on a weight loss diet.
Emphasising the same, fitness and lifestyle coach Bhavika Patel shared a reel on Instagram on why carbs should be an integral part of your dinner. “By dinner time, our insulin response is at its peak. So for those with cortisol issues, not having carbs at night will lead to an increase in blood sugar and prevent you from getting good sleep! No, we are not asking you to load yourself up with carbs but have a moderate amount so that you use carb cycling to balance your cortisol,” shared Patel.
She further recommended considering vegetables, grains, deals, and legumes as carbs. “So you have ample options as long as moderation count is maintained,” said Patel, sharing a sample meal plan.
Approximate carb count at night
150 gms cooked veggies
50 gms cooked sweet potato /pumpkin/ starchy vegetables
50 gms cooked dal and legumes/grains
Along with some protein and good fat
OR
150 gms cooked veggies
100 gms cooked dal and legumes (if you can digest it or 100 gms cooker rice)
Along with protein and good fat
sleep
Here’s how you can sleep like a baby (Source: Pexels)
Does eating carbs at night help you sleep like a baby?
Payal Sharma, senior dietician, Dharamshila Narayana Hospital said that the idea of consuming carbohydrates at night while trying to lose weight stems from the concept of nutrient timing and metabolic rate. Sharma said that some proponents argue that consuming carbs at night can aid weight loss because your body’s insulin sensitivity is higher in the evening, meaning your body can better utilise carbohydrates for energy rather than storing them as fat. “Having a carbohydrate-rich meal at night can promote better sleep due to the release of serotonin, which can indirectly support weight loss by reducing stress and improving overall well-being,” said Sharma.
Foods rich in complex carbs have a low glycemic index, which means they are digested slowly and provide a steady release of energy throughout the night, said Dr Shabana Parveen, clinical nutritionist, Artemis Hospitals. “Enhanced sleep quality can positively impact weight loss efforts by reducing stress hormones and improving metabolism,” said Dr Parveen.
According to Dr Parveen, consuming carbs at night can replenish glycogen stores in the muscles, facilitating muscle recovery and repair after a workout. This can be especially beneficial if you engage in evening exercise routines or strength training.
What to keep in mind?
It’s essential to consider individual preferences and metabolic responses. “What works for one person may not work for another. Ultimately, weight loss is influenced by various factors, including overall calorie intake, macronutrient composition, exercise regimen, and lifestyle habits,” said Sharma.
While timing carbohydrate intake may play a role for some individuals, Sharma mentioned that it’s crucial to focus on creating a sustainable, balanced diet and lifestyle that aligns with your goals and preferences.
Many people find it difficult to adhere to strict dietary restrictions, which can lead to feelings of deprivation and ultimately derail weight loss efforts. Dr Parveen explained that allowing yourself to enjoy moderate portions of healthy carbohydrates at night can make your diet more sustainable and enjoyable, enhancing the possibility of long-term success.
“Consulting with a registered dietitian or nutritionist can provide personalised guidance based on your specific needs and circumstances,” added Sharma.
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