Carbs always play a role, no matter how small, in our diet. But does it make a difference what time of day you eat them? Here's what we know.
As you get accustomed to the low-carb lifestyle, you'll able to start experimenting and work out how much carbs you can eat and still lose weight. Timing your carb intake is another consideration, however.
EARLY DOES IT
If your focus is on burning calories, experts advise eating your carbs in the morning and at lunchtime. That's when to eat the required daily amount of fruit and vegetables for the day, which will leave you eating minimal carbs in the evening.
Be aware, however, that eating carbs could cause your blood sugar to drop, which can cause fatigue, light-headedness, dizziness and headaches. Low blood sugar also affects sleep patterns, so if you’re experiencing these effects you may need to make your carb portion stretch further into the day instead of finishing it all early.
MORNING WORKOUTS
Those hitting the gym for a quick early-morning session often do so on an empty stomach to maximise fat-burning. But if you’re going for a longer workout and you aren't fat-adapted, you may need a snack. This is a good time to get your carb portion in.
Remember, to refuel properly, you'll need the right kind of carbs: sugary foods will always make you feel hungry and increase your appetite, so focus on complex carbs like sweet potato (a slice of toasted sweet potato bread, for example) and make sure your protein and fat intake is sufficient.
HIGH BLOOD SUGAR
Most of us are less active in the evening, so you may want to rethink having your main portion of carbs in the evening, because you'll likely experience a sugar spike. Carbs are broken down into glucose molecules in the body, which end up circulating in your blood. If you aren't diabetic, your pancreas will secrete insulin to transport the glucose into cells to used for energy — or, if it's not used, to be converted into fat. Research suggests that glucose tolerance is very early in the day. This is apparently due to the beta cells in the pancreas being more in the morning. These cells produce the insulin that is released to lower blood sugar.
KETOSIS
Because the keto diet is very low in carbs, with high fat and moderate protein, it's ideal for weight loss. Carbs are restricted to no more than 50 g to enable ketosis, which uses fat for fuel instead of carbs. Eating the carbs around the time you exercise — referred to as a targeted keto diet - can have a positive outcome.
INSOMNIA
Some people may experience insomnia on a keto diet, and eating carbs just before bedtime has long been known to help you fall asleep more easily.
INTERMITTENT FASTING
If your routine includes intermittent fasting, your carb intake will naturally fall within your eating window, which is great: your fasting lyriod allows your insulin levels to drop again, which helps protect against diabetes and metabolic syndrome.
THE BOTTOM LINE
Most research on the timing of when you eat your carb allowance to the morning, but it depends on your individual needs. For instance, if getting enough sleep is more of an issue for you than losing weight, or you work out in the evening, it's [Ytter to eat your carbs late in the day. But if weight loss is your goal and you exercise in the morning, then eating the bulk of your carb allowance early in the day is the best option for you.
YOUR HEALTH COMES FIRST
If you suffer from any medical condition and you are on medication, it's important to consult your doctor before you make changes to your diet. The same applies to pregnant women and endurance athletes. If you've been diagnosed with type 1, 2 or gestational diabetes, you should also guided by your doctor or dietician.
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