Carbohydrates & Weight– Quality Matters.

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If you are on a diet and trying to lose weight, you no doubt have been told to avoid all carbohydrates. Generally speaking, most everyone who limits their carb intake will experience weight loss; however, is it necessary to eliminate all carbohydrates?

Recent research suggests that the answer to obesity and metabolic disease lies not in how many carbohydrates we eat, but which type of carbs we eat.
When it comes to weight loss, the scientific community is all across the board with their recommendations.

They can’t seem to agree as to what macronutrient (carbs, fat, protein) is making us fat. Meanwhile, weight loss “experts” are still crying “calories in, calories out”, or “eat less, exercise more” as the answer to weight loss. Still yet, we see people who eat nothing but carbs and limit their fat intake, or vice versa who get results. And just because it worked for your Aunt Susie, does not mean that it is going to work for you. In this article I am going to share with you what I believe the science is pointing to with regards to carbohydrates.

For starters, ALL macronutrients are important, otherwise God would not have made food to incorporate all three. The challenge is to understand when they are important, and what types are important.

As for when macronutrients are important:
• If you live a mostly sedentary life (little exercise, sit most of the day), you should focus your diet on low carbohydrates, moderate protein and high quality fat.
• If you live a moderate lifestyle (exercise 3-4 days, sit/stand throughout the day), focus your diet on moderate carbs prior to exercise only, moderate protein post exercise, and moderate/high quality fat.
• If you live an active lifestyle (daily exercise, lots of movement throughout the day), your diet should consist of moderate/high carbs prior to exercise only, high protein post exercise and moderate/high quality fat.
It should be noted that you should never eat carbohydrates after dinner and before bed.
As for the type of macronutrients:
• With regard to carbohydrates, always look for low glycemic and low density carbs like root tubers, fruits, leaves and stems. Avoid high density carbohydrates like flour, sugar, and grains.
• As for protein, consume grass-fed, steroid, and hormone free meats, and vegetable proteins.
• Finally, for fats, look for quality fats like olive oil, coconut oil, raw tree nuts, seeds, avocado, etc. Avoid trans fats and vegetable fats.

Always eat real food. Focus on fresh, organic, whole foods that are minimally processed and in season. These foods will have a lower carbohydrate density and will most likely also be loaded with a variety of micronutrients as well.

For this and other great health tips, check out our website at and join us on Saturday, January 14th @ 11AM at Stanly Wellness Center for our New Year, New You kickoff with Detox and Weight Loss. Call 704-659-6719 to grab your FREE tickets.

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Patrick Ess
Dr. Patrick R. Ess grew up in Buffalo, NY. There, he attended Daemen College for his undergraduate studies in Natural Medicine. After which, he graduated in 2002 from New York Chiropractic College in Seneca Falls, NY, with a Doctor of Chiropractic Degree. Dr. Ess has treated thousands of patients and changed their lives with care. He believes in educating the patient so that they are better able to make informed decisions regarding their health.

Dr. Ess donates his time to the community by educating people of all ages on a variety of health, wellness, and safety issues. He teaches people how to avoid work injuries, stress maintenance, weight loss and promote healthy lifestyles.

Along with his 2 wonderful children - Tristen (16) and Sara (14), Dr. Ess enjoys cycling, hiking, swimming, drive-in movies, and other outdoor activities. Together they promote a healthy lifestyle with regular chiropractic care.