After all, does carbohydrate at night get fat?

You may have heard someone say that eating carbohydrates at night is fattening. Many people are adept at diets that allow them to eat rice, bread and other carbohydrate foods until 18 or at most 19 hours.

However, many professionals argue that this is not the best way to lose weight and that carbohydrate should be part of our main meals (breakfast, lunch and dinner). On the other hand, many weight loss diets have emerged with the proposal of decreasing and even excluding this nutrient.

Does the issue really generate controversy and to define which, in fact, is the best solution? Whether or not you eat carbohydrates at night - Understanding what carbs are and how they work is critical.

The Different Types of Carbohydrates

Nutritionist Marcela Frias, Clinic Dicorp, explains that carbohydrate is very important because one of its main tasks is to provide energy for the body to perform its metabolic functions.

The professional adds that there are different types of carbohydrates. They are classified into monosaccharides, disaccharides and polysaccharides. The first two are known as simple carbohydrates and polysaccharides as complex carbohydrates, he says.

Simple carbs are quickly digested. ? This causes blood sugar levels to rise rapidly, thereby releasing insulin that favors faster absorption of glucose. Insulin, because it is a hormone that provides calories instead of burning, facilitates the gain and makes weight loss difficult. Is this type of carbohydrate present in sweets, sugars, honey, fruits and jams ?, explains Marcela.

Already complex carbohydrates, have a slower digestion, being more slowly absorbed by the body, thus avoiding the peaks of blood glucose. • When rich in fiber or resistant starch, which has a fiber-like effect, it makes you feel fuller faster, decreases the absorption of fat and sugar in your diet and results in better blood glucose control. Are they rice, whole grain breads and potatoes, potatoes, cereals, yams, cassava, beans, chickpeas, corn ?, highlights the nutritionist.

Carbohydrate is also important in the diet of those who want to lose weight?

Camilla Coelho, a nutritionist from Rio de Janeiro, a method for weight loss and dietary reeducation based on a protein diet, points out that when it comes to weight loss diet, one must be very careful with the supply of certain nutrients. "The eating plan should be structured so that carbohydrate intake, in particular, is appropriate to the person's goal and level of physical activity," he says.

Despite its clear role in the body, as an energy source for sports activities, Camilla points out that there are many strands of weight loss diets arising with the proposal to reduce and even exclude this nutrient. Knowing that carbohydrate is the main source of energy for our body, lowering our intake causes our body to seek energy from other dietary sources such as protein and fat. Thus, planned diets that take into account a restriction on carbohydrate consumption come up with great potential for effective weight loss treatment ?, explains the nutritionist.

However, the professional emphasizes, in diets very restricted in carbohydrates, although weight loss occurs faster compared to low-calorie diets, this weight loss rate is reduced if this type of diet is taken long term. Therefore, the best way to make it effective and really guarantee results is, after a limited period, to return with a dietary plan that aims to gradually increase the carbohydrate supply back into the diet so as to subject the individual to dietary rehabilitation and future maintenance. of lost weight? says Camilla.

Carbohydrate at night

In the opinion of nutritionist Marcela Frias, carbohydrate should be part of dinner, since this meal is also very important. "The secret is to balance, knowing how to consume the right amount in order to avoid overeating, and make healthier options, such as rice or whole pasta, quinoa, oats, sweet potato or baroa, among others", explains .

For dietitian Camilla Coelho, carbohydrate should not be completely excluded from the diet, but it should not be consumed in excess either. "Its consumption beyond the necessary and without a proportional stimulus of energy expenditure will inevitably lead to weight gain", he says.

Camilla explains that carbohydrate is a macronutrient, the preferred source of energy for our body, which is part of cellular structures, muscles and various other areas of the body. Therefore, it is usually present in most of our meals.

The professional also remembers that there are two types of carbohydrates. The simple ones, made from white flour and refined sugar, which, when ingested, enter the body and quickly break down into glucose molecules. “If you don't exercise, that simple carbohydrate intake will inevitably lead to increased fat stores, those little tires that bother us so much. This regardless of the time. If you eat this type of carbohydrate at night, what happens is that it will probably not perform many functions at that time. Which means the body will store that energy?

On the other hand, says nutritionist Camilla, if you eat carbohydrates in the morning, you are more likely to use breakfast glucose, either completely or partially, right after eating. This justifies the fear that many people have in consuming this nutrient at night.

? The other type of carbohydrate, the complex, does not go through the refining process and therefore its fibers are preserved. Thus, when consumed, its digestive process is slowed and the release of insulin is not so requested, and not having the need for stock ?, recalls Camilla.

In the opinion of nutritionist Camilla, for those looking for a better utilization of carbohydrates so as not to disrupt their diet, an appropriate intake recommendation is around 50% of the total caloric value of the diet. "This nutrient should be supplied in the form of mostly whole grains, such as rice, wheat, corn, oats, or tubers such as potatoes, cassava, manioc and, minimally, honey, fruits, pasta, and bread," he says.

In short, the best way for healthy weight loss to take place so that it can be effective, so that weight is not regained again, is to adapt the dietary plan to the needs of each body, adapting each type of nutrient at times and activity levels ?, explains Camilla. "Also not forgetting that protein should preferably be part of every meal, being fractionated throughout the day, even before bed," he adds.

It is also worth mentioning that, for reliable results, multiprofessional participation is fundamental. • A dietitian will provide information and tools for healthy eating personalized to one's metabolism and routine. Will a physical education professional help create a safe exercise routine that is best suited to your goal ?, concludes nutritionist Camilla Coelho.

Once again it is clear that diet and physical activity complement each other, so you should always be together in search of a better quality of life!

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