How to Eating carbohydrates at night could help you lose fat, according to a study

One of the biggest fears in the fitness world has been the consumption of carbohydrates at night, but today we know that it is a completely false statement and that it has no scientific basis. For a long time it was thought that if you ate carbohydrates at night, they were stored as fat and not as glycogen because the body wanted to store that amount of calories in the most efficient way possible, which is as fat. Carbohydrates (especially those found in potatoes, rice, pasta, etc.) are chains of glucose (the sugar we have in our blood) that, when passing through the digestive tract, are divided and passed into the blood and can be stored again. Three ways: muscle glycogen liver glycogen Grease Carbohydrates will be stored in one way or another depending on two main factors, which are the caloric content that we have ingested throughout the day and our muscle and liver glycogen reserves. If we are sedentary people, who do not spend muscle glycogen and consume a lot of carbohydrates at night, these will be stored as body fat, not because we have consumed them at dinner, but because we are in a caloric surplus and that surplus, by not doing exercise, does not aim to gain muscle mass but to gain body fat. On the other hand, if we are people who exercise and consume a portion of carbohydrates proportional to what we need to gain muscle mass or lose body fat, these carbohydrates will not make us fat. What the study says The study included 78 people, and they were subjected to a diet. That is, the number of calories they consumed was less than those they ingested. For one of the two groups, most carbohydrates were included at night, and for the other group in the morning. At the end of the 180 days, it was observed that a high carbohydrate intake at night caused fat to be lost more quickly, so including carbohydrates at night could be a good fat-loss strategy. This could be for several reasons: If you train in the morning, eating carbohydrates at night will make you perform better the next day Carbohydrates and secreted insulin have an analgesic effect and make us sleep better, something essential if we want to lose fat More awareness of what we eat throughout the day because the fact of knowing that we are going to eat more at night makes us reduce our caloric intake in the morning Fat loss vs health Here we have to point out that losing body fat does not make consuming more carbohydrates at night healthier, it could even be the opposite. Our body is not efficient at metabolizing carbohydrates at night because for thousands of years the intake of food at night was almost nil, and that has been recorded in our DNA. When we eat carbohydrates at night, there is a higher concentration of glucose and insulin, which has been related to future cardio metabolic diseases. Despite this, we do not have studies that relate it to athletes, who have a greater tolerance to carbohydrates and greater sensitivity to insulin.