Not all carbohydrates are the same. Fast digesting carbs tend to spike insulin and lead to extra fat gain. White rice, white bread, sugary cereals, candy, chips, rice cakes and white rice are all fast digesting carbs. The only time you really want these products is after working out aid recovery. Your body wants them after working out, it needs to heal and recover quickly!
Slow digesting carbs (whole grain bread, whole grain pasta, oats, sweet potatoe, legmes) do not make a huge rise in insulin and are preferred by the body. Your body likes a constant supply of energy, about 100 calories an hour on average. So eating every three hours (300 calories) allows you to eat 5-6 smaller meals throughout the day and not gain weight. Keep active and you will not have to worry.
The complex, slow digesting carbs should make up the bulk of your carbohydrate intake.
To drop bodyfat, you can try eliminating fast digesting carbs for a few weeks and see the effect on your body. If you find you are very tired, lethargic and weak, add in a quarter cup of white rice three times a day and then try that for a couple weeks.
The body is all about balance and trial and error. There is no perfect solution for everyone. You have to try it for a length of time, look at the result and tweak it until you achieve your goals.
In general keep carbs to 2g per pound per day.
200lbs x 2g = 400g per day for a 200lb person
120lbs x 2g = 240g per day for a 120lb person
A.J. McAlendin
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