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108 responses

  1. Christiane
    April 20, 2013

    Excellent article. I have found that porridge suits me very well. I am a cyclist and a good plateful before a hard run works very well. Porridge is a complex carbohydrate with many other health benefits. We are all individual and I have found its essential to find out what balance of protein and carbohydrate works best for yourself and your sport.

  2. Fred
    April 21, 2013

    Well that clears up a lot of the mystery about carbs and all the hype flying around regarding them. I’m currently having a lot of success following a Paleo eating style, which pretty much reflects the 100g a day carb intake you talked about. I’ve quit weighing myself more than about once a month and just concentrate on creating great nutritional meals rather than worrying weight loss. I don’t exercise a lot, just walk about 45 minutes a day, but I’m down a couple of pant sizes in 3 months and am happy with my progress.

  3. Abby
    April 21, 2013

    This is very valuable information. There seem to be so many conflicting reports about carbs and their effect on fat loss that it drives me crazy. Thanks for this post.

  4. Sarah
    April 21, 2013

    Wow – so powerful. So much info in such a small space of time. Talks so much sense and cuts through all the crap…..fantastic!

  5. Josh
    April 21, 2013

    Great article. I like the Dazed and Confused reference and how you summed it all up by comparing it to fueling up your car. I think this is a great analogy. Keep up the good work!

  6. Valerie
    April 22, 2013

    I like the way he explains how the liver only stores about 80 – 110g of carbs, and the muscles’ glycogen stores are about 300g; and the difference between someone who lives a more sedentary lifestyle vs. an athlete. That gives the “why” behind what your carb intake should be on a daily basis.

  7. David
    April 24, 2013

    “The anaerobic energy production pathway (what we use while strength training, sprinting, cross training, competing in intermittent team sports, or basically performing any high-intensity activity) runs on glucose/carbs. It can’t use lipids or ketones. While the body can use fatty acids as fuel at rest, and even those who train only in the aerobic zone can become “fat adapted”, high intensity muscular contractions require glucose.” That says it all. As a former runner AND strength trainer from a long time ago (with a lot fewer injuries than I have now). That is definitely true. What I am trying to do now that I have a less varied regimen (though no less intense for the most part). I have to work on my balance of carbs and proteins, but either way, I do not go to complete extremes. Finding a balance has been the best way for me. Great post!

  8. Sam
    April 24, 2013

    Thanks for the video on clearing up the confusion around carbs Nate. It is a very confusing area with so many different spins on what is the right way to do it.

  9. Timothy
    April 25, 2013

    Good information in the article. It’s important to understand that all carbs aren’t bad, and the body needs them to function, especially for those of us that are lifting weights, running on the treadmill, or just trying to be more active.

  10. Charlie
    April 28, 2013

    I think it comes down to a balance. You need to plan your carb intake according to the intensity of your workout. BTW “non functioning Weiner” LOL

  11. sabrina j
    April 29, 2013

    Help me!!!

    Although this information was beyond helpful. I’m still not really sure what is right for me. I’m a professional dancer, but im currently returning from several injuries all connecting to bad posture, hypermobile joints, a tight si joint, and poor upperbody strength. I’ve dealt with a weight issue my entire life and I still can’t seem to shake the weight. (skinnyfat isn’t even enough to describe what im goin through lol)

    I’m 23, afro American, 5’9′, 191 lbs (although I don’t look it)

    With age I gained a serious lactose intolerance. So anything that has to do with a cow… (meat, cheese, milk) no can do.

    since my injury ive put on even more weight when I was already aiming to lose.

    since march I started limited cross training including; yoga, spinclass,swimming and pilates.

    but, I don’t know what diet lifestyle is good for me. when I go low-carb I feel more awake but I cant even make it through the most simple work out. when I increase carbs I feel sluggish, sleepy and I cant make it through workouts that way either. Could i be having a gluten intolerance as well?!?! My energy levels are totally unpredictable even though I follow a more “Japanese village template”. (sidenote: I love juicing veggies)

    I had a thyroid sonogram. (normal)

    and I went in for blood work as well. (normal, except low vitamin D)

    Please anyone. some suggestion are much needed.

    – Sabrina J

  12. Jennifer
    May 1, 2013

    This is a great explanation of where carbs go and how they end up being stored as fat. So glad I found this. Now the recommended carb intake makes more sense to me.

  13. Kevin James
    May 3, 2013

    I love how you’re bringing carbs back, they’ve taken a thrashing recently and it’s awesome to see a fresh perspective on the issue!

  14. Shelly
    May 5, 2013

    Great post Nate! You have given me great information on Carbohydrates. I Thank you for sharing this post with others and keep up the good work.

  15. Dimitris
    May 6, 2013

    At last somebody who knows what he is talking about ! Of course all carbs are not bad ! Just control them ! Great article ! Thanks

  16. Jenny Gregory
    May 7, 2013

    Thanks for an interesting article. I weight train and have been feeling increasingly tired recently (and yes I do want to lose weight), I now think my diet may be at fault even though it was specified by my gym instructor. It is such a confusing area, so many different opinions and conflicting advice.

  17. Richard Bamber
    May 10, 2013

    Thanks for the article, lots of good tips there. I liked the video, carbs is a confusing subject and that’s cleared up a few things for me.

  18. Aqua
    May 11, 2013

    Wow – what an eye opening article. It is great to read that there is NOT one diet to fix all problems. Lately I was following the Paleo Lifestyle, but had some rice from time to time. Thanks to you I know now that this is called Japanese Village Diet :)

  19. CL
    May 16, 2013

    Great info on Carbs. Really useful!

  20. jennie
    May 18, 2013

    Great article, I Have been trying to watch the carbs that I eat now that I am getting older. The information on this post is super.thanks for sharing with others.

  21. Terry Powers
    May 19, 2013

    Useful info – thanks.
    Carbs, like anything need to be controlled and are needed when you have endurance sports like running.

    Terry

  22. Karen
    May 20, 2013

    Sabrina, maybe you need to be very careful of what carbs you have – avoiding gluten completely – and just have the carbs right before or after your workout? Like a banana an hour before and then some rice after, but none the rest of the day? And did you read the earlier posts on resetting your metabolism to avoid lectin resistance? It sounds to me like you might find that plan very helpful.

  23. Fran
    May 21, 2013

    A negative energy balance is only possible when you know calories in and out, to a certain extent. It seems everyone can use the same yardstick: what really works when looking in a mirror and the verdict of an accurate scale.

  24. Julianne
    May 23, 2013

    Hey Nate, I’m glad you laid it all out. This sets a lot of crooked thinking straight (I hope so). We are flooded with conflicting opinions from all directions, we are dazed and confused.

  25. Sallie
    May 24, 2013

    Carbs are an important part of our diet. Thanks for this post, it is very educational.

  26. Lonnie Thaler
    May 25, 2013

    This is a very informative article. I agree with Nate. There is no perfect diet program that can truly claim that it is the most effective diet strategy. It depends on the person who undergoes diet program. I am an athlete and it is really necessary for me to have a high carb diet especially one month before my race.

  27. jeff carpenter
    May 31, 2013

    I’ve followed Rusty for a while and have also done his Visual Impact course which as really good for me by the way.

    But i needed to stop by to thank you for such an awesome article – full of useful information! This was an excellent read.

    Thank you!

    Jeff

  28. Dianna
    July 18, 2013

    I feel that the problem is that people are looking to find the ‘one right answer’ and as you mentioned the ‘Perfect Diet’. It simply does not exist and our bodies react differently to each other.
    Thanks for clearing up a few things as there is so much info out there about carb diets that it can get rather confusing.

  29. biceps Boy
    July 30, 2013

    I found that low carb dieting helps me cut body fat quicker, but high carb diets help me pack on muscle.

    I guess it just depends on what your goals are…

    Thanks for the article.

  30. Milan
    August 11, 2013

    Keep is simple. If you are sedentary person, get all your carbs from mainly vegetables and fruit. If you are fairly active throw som pasta in. If you are competitive athlete throw some more pasta, rice and some grains in. It doesn’t matter your activity level, stay away from sweetened foods and beverages and you will do very well.

  31. Melanie
    August 20, 2013

    I read the article and it made sense however I can see from this that some people disagree,so I’m still confused of what to do with my diet,is there anyone who can help??!!
    I have started training,4x per week,weight training,and high and low intensity cardio.
    I’m training to lose body fat and tone, please help!

  32. Jack
    August 21, 2013

    Hey! Really cool article! Its nice seeing your point of view on carbs.. seeing as there are so many from so many different people.. Sounds like you really know your stuff. Low carb diets are really tough.. especially for those who are used to rich and yummy foods(myself). But they do work.. so good luck to anyone about to start one!

  33. Branger63
    August 25, 2013

    Great article. I actually live in Japan presently and am quite familiar with the “Japanese Village” way of eating :) I do intermittent fasting along the Lean Gain model (16/8) and work out with weights at least three times a week and do HIIT for my other training, primarily on the spin bike or concept rower. My biggest challenge is getting enough calories on a daily basis. I eat very healthy and healthy food, especially vegetables, are not very calorically dense. I do get at least 200 grams of protein a day (I currently weight between 195 and 198 based on liquid intake) but have lost over 10 pounds without trying. Definitely getting lean. I probably need to increase my carbs as I typically take in 100 or less grams per day. I get most of my fat from coconut oil, it tastes so good in coffee :) Still a novice so appreciate articles like these! Keep up the great work.

  34. Reggie
    October 10, 2013

    As someone who lives the paleo diet, it’s interesting to see you talk about rice. Traditionally, the paleo diet doesn’t “allow” rice, but you brought up interesting points. I already eat rice anyway (always try brown), it’s just too good and a staple food to give up. Very good and eye opening article. Thanks!

  35. Kang
    October 25, 2014

    Thanks for the article. Sending this to a friend who went through the whole high intensity training on a low carb diet.

    It worked to a point, but in the end his body just started to break itself down, arms started shrinking, performance suffered.
    Cyclical carb diet seems to work best especially on higher intensity days.

    Love the blog.

    Thanks.

  36. Keith chen
    December 12, 2014

    Alot of valuable information that help me too much. I haven’t know it before. To get weight lost and good health, we need these useful information and strictly apply it.
    Thanks!

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