CARBON HYDRATES AT NIGHT FAT?

DOES THE HYDRATES AT NIGHT INCREASE THE WEIGHT?

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I made this entry from my humble opinion supporting it with a bit of science to disprove this MYTH that is so present in our society.

Let's see what is true behind all this fear of consuming carbohydrates at night.

How many times have we listened? "Eat carbohydrates when you need energy" And if we could not eat breakfast or eat carbohydrates, what would happen? Would we stop as if we were appliances without power to operate or a vehicle without fuel?

The first thing we have to be clear is that in a ratio of macronutrients (carbohydrates, proteins and fats) reasonable, any caloric deficit will make us lose weight.

Depen on the ratio of macronutrients this weight loss can be:

Ideal (lose only fat)

Average (lose fat and muscle mass)

Erroneous (losing only muscle mass)

The confusion that carbohydrates should be avoided at night is due to the belief that by not using them during sleep they will turn into fat.

Our body does not say "it's 8 o'clock in the afternoon, I've worked hard enough, I'll accumulate these carbohydrates as fat", what it does is increase their metabolism, increasing insulin levels, reducing lipolysis (utilization of fats), increasing the glycogenesis etc ... In addition the belief that we are not going to use them when sleeping is false, since it has been seen that in the REM (Rapid Eye Movement) phases of the dream, the consumption of carbohydrates by the brain is increased.

Generally speaking, in a diet with a normal carbohydrate intake, our glycogen stores are almost never full.

CONCLUSION

A dinner with carbohydrates is not only harmful when it comes to losing fat, but it can even be an effective tool for certain athletes. We must adapt our diet to our lifestyle, so if we are more comfortable putting carbohydrates at night for recovery, we should not be afraid to do so, since the total amount of carbohydrates is much more important than the time of ingest them.

And remember that the important thing here is that there is a CALORIC DEFICIT.

I hope it helps many people who avoid eating this type of food at dinner time because this information is completely wrong.


Os enlazo un video explicativo de Fitonica

• Metabolic rate and fuel utilization during sleep assessed by whole-body indirect calorimetry.Katayose Y, Tasaki M, Ogata H, Nakata Y, Tokuyama K, Satoh M.
• Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner.Sofer S, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z.