Скачать или смотреть The REAL TRUTH About Eating Carbs “Late at Night” [SHOCKING Studies]

My opinion is you should avoid carbs earlier in the day altogether. Because when you eat carbs earlier in the day, it sends insulin soaring. This takes the body out of a fat burning environment. It takes your blood sugar on a roller coaster for the rest of the day. This is why you want to take a nap in the afternoon. And this is why you can't burn belly fat, because traditional breakfast foods like whole wheat toast or whole grain muffins or wheat bagels or granola or granola bars or cereal or orange juice, these are all fat storing nightmares. So stick with proteins, friendly fats, and protein and low glycemic fruits-- and vegetables at any time, obviously, low glycemic vegetables-- earlier in the day. And save your carbs for late at night.

And there's several reasons that you should save your carbs for at night. So let's talk about a few of the studies. First of all, a 2011 PubMed published study that consisted of a six-month program where subjects ate approximately 1,500 calories a day. That's a good target for somebody who wants to lose weight. Group one consumed carbs throughout the entire day, group two consumed the majority of the carbs at dinner. And guess what? Researchers concluded the evening carb group lost more belly fat, had much greater improvements in different health markers such as blood glucose, insulin sensitivity, and even had better satiety.

In other words, you want to eat at night because that's when your cravings are. That's when you're hungry. But you've been told not to eat late at night. And this is a myth. You can eat your carbs late at night. You just have to make sure that you combine them with a protein and a vegetable. So if you want to eat potatoes, or white rice, or a sweet potato, beans, any type of carbohydrate that you want to eat, we can even talk about wheat pasta is OK, as long as you control your portion sizes. Use a portion size about the size of your fist and you combine it with a protein and a vegetable, this is going to go ahead and keep blood sugar stable. Now if you're a sweet eater and you have sweet treats, you want something sweet, you could go ahead and have a fruit in place place of that starch in the evening.

Remember, insulin stability is the key to keeping the body in a high-energy fat burning environment. Improved cholesterol. Improved leptin sensitivity-- leptin is one of your body's number-one fat burning hormones-- and improved metabolic response. To quote the research study directly, "We believe this diet regimen may prevent mid-day hunger, better support weight loss, and improve metabolic outcomes compared to conventional weight loss methods where you eat carbs early in the day."

Now this last study in 2014 showed that people who eat the majority of their carbs at night sleep better, because it regulates your cortisol cycle. When you eat carbs later in the evening at dinnertime, what happens is that insulin release starts the body's serotonin and melatonin production, which is going to help you fall into a deep sleep.

But first, let's talk about the number one fat storing food combination that you must avoid. This is very important, no matter what diet or exercise plan that you're following. You're going to want to avoid eating starches or ripe fruits together with fats, even if they're friendly fats. And here's why. I'll give you a healthy example. A banana that's ripe has a lot more sugar than a banana that's green, because as it ripens the resistance starch turns into sugar. OK? Now if you decide, OK, I'm going to have a healthy snack. It's going to be a ripe banana with some raw almond butter, or other raw nut butter, and you're spreading this nut butter on this ripe banana, these are both really healthy food choices, no doubt. But the sugar in that banana is going to raise insulin.

Now when insulin is elevated and that fat from that almond butter is present, what happens is insulin is a storage hormone, so it's going to take that fat and it's going to store it. So this is the number one fat-storing food combination you should avoid 95% of the time. Go ahead and feel free to indulge on your cheat day or when you have a cheat meal. I mean, think about starches and fast together. How many foods have this deadly combination that we love? Ice cream. We can even go to the greasy foods. Pizza, lasagna, spaghetti, Mexican food. These are fat storing nightmares because they combine a lot of starches and sugars with fats and that makes the body's insulin store that fat. So make sure that you're always avoiding this combination.