WHy do you get sleepy after eating sweets or simple carbs?
If you feel sleepy after eating, particularly after sweet or bakery products, you are normal. Eating sugary foods causes your brain to make large amounts of the neurotransmitter, serotonin, that makes people fall asleep naturally at night. Eating sugary foods or those made from flour, such as bakery products or pastas, causes blood sugar to rise higher than normal. This causes your pancreas to release large amounts of insulin, which drives one of the protein building blocks called tryptophan from your bloodstream into your brain, where it is converted to serotonin that makes you feel sleepy. Many people can avoid feeling sleepy after eating by restricting foods high in sugar and flour. When it is important for you to be alert, eat foods that do not cause a high rise in blood sugar, such as vegetable salads, nuts, seeds, meat, fish and chicken. Now, if you are a diabetic, this is a bad situation because when you eat big amounts of sugar food, your blood glucose shoots up or spikes and you do not only feel sleepy but groggy sometimes because your pancreas do not secrete enough insulin.
Can I eat carbohydrates and do intermittent fasting at the same time and still lose weight?
Yes let me explain the process in details.Firstly you need to know that Intermittent Fasting is not a Diet it’s a strategy.Secondly if you are not eating on a calorie deficit you won’t burn fat or lose any weight, your diet has to be on a deficit.So now what makes the fasting so special?With or without the carbs it really does not matter, the whole point of Fasting is to lower your insulin levels, when you fast for a period of time your insulin levels get to the lowest point possible meaning after 8–12 hours that you ingested the food.So fasting is used as a strategy to target fat stores quicker when your insulin levels are down. Meaning that while you fasted for 12 hours if you combine it with Cardio or HIIT(High Intensity Interval Training)you are going to tap on them fat stores quicker because your insulin levels will be really low, that is how people use the Fasting, they fast then they do their Cardio-HIIT on an empty stomach using it as a fat burning strategy.With or without the carbs nothing will change, maximally after 8–12 hours your insulin levels will get down no matter what you have eaten, so do not listen to the Keto fanatics who go around telling you to keep the carbs low, because they confuse water retention with weight losing most of the times.The whole Macro Nutritients are your friend, you need proteins, carbs and fats.Carbs feed your every cell on your body, help you relax, repair, they increase your Seratonin the hormone of happiness and Leptin helping you sleep better, also they make your brain function properly, without carbs your brain would be dead.You don’t need to be on a low carb diet to use IF, because no matter what your insulin levels will drop after you fast and if you do the cardio you will tap on them fat stores.That’s how human body was created and is intended to work.Even if you didn’t fast you would just have maintained a calorie deficit diet you would have lost fat, it’s all about the calorie in versus the calories out.Fasting gives you an advantage of burning more fat if you use it wisely working out on an empty stomach that’s it, that’s why it’s not a diet but rather a smart strategy.
I'm so ratty and irratible.. .What's important about sleep?
you are suffering for sleep deprivation....i am pure imsomnic, so i know a lot about these stuff....have a uninterrupted 8 hours sleep next night (remember night only...otherwise your sleepcycle will get distrupted ). please be cautious as sleep deprivation can have serious effects on your health in the form of physical and mental impairments. Inadequate rest impairs our ability to think, to handle stress, to maintain a healthy immune system and to moderate our emotions. Without adequate rest, the brain's ability to function quickly deteriorates. The brain works harder to counteract sleep deprivation effects, but operates less effectively: concentration levels drop, and memory becomes impaired. Dramatic weight changes, especially weight gain, are also common effects of sleep deprivation. Because the amount and quality of the sleep we get affects our hormone levels, namely our levels of leptin and ghrelin, many physiological processes that depend on these hormone levels to function properly, including appetite, are affected by our sleep. While leptin is a hormone that affects our feelings of fullness and satisfaction after a meal, ghrelin is the hormone that stimulates our appetites. When you suffer from sleep deprivation, your body’s levels of leptin fall while ghrelin levels increase. This means that you end up feeling hungrier without really feeling satisfied by what you eat, causing you to eat more and, consequently, gain weight. Eating wisely can be an effective tool in establishing healthy sleep habits. Choosing certain foods can lead to a restful night and a happy morning. beans chickpeas eggs hazelnuts lentils miso peanuts sesame seeds soy milk (unsweetened) sunflower seeds whole grains, including brown rice. Any of the above sleep-inducing foods, when combined with a healthy carbohydrate-heavy food as an after-dinner snack, can help aid regular sleep.
Why do I feel sleepy after lunch, but not after dinner or breakfast?
There are several factors that can play into this.First, if you're eating until your full. Remember that to digest a large meal, requires a significant amount of energy and so blood is diverted away from other organ systems (including the nervous system) to aid with digestion.Second, if you are eating foods that have fats, they slow down the digestive system as well, requiring more blood redirected.Third, carbohydrates can directly be a large component to this. Carbs basically trigger the release of insulin which in turn stimulates a whole slew of biological triggers that ultimately end up with serotonin ending up in cerebrospinal fluid, which is then metabolized into melatonin (tied to our sleep-wake cycles).Fourth, as mentioned previously morning caffeine can wear off after lunch causing a 'dip' in your energy levels. To be more exact, caffeine stimulates the pancreas to secrete insulin which lowers blood sugar so the body has to compensate by releasing stress hormones which cause the body to release energy, fat and glucose reserves to stabilize blood sugar levels. Finally, it's possible that your consuming signficant amounts of Tryptophan (an essential amino acid) which ultimately can result in the additional production of melatonin as well. Tryptophan is found in foods like milk, sesame seeds, dates, yogurt, chocolate, corn, peanuts... This cause is less likely to be the case, but it's worth mentioning as Tryptophan supplements have been known to be utilized as a sleep aid.
Does eating carbs in the evening make you gain weight?
It feels sad to see lots of uneducated self claimed personal trainers talking about carbs in general and insulin and weight gain in general when they miss the whole point of weight gain which is the calorie surplus.To lose weight you would have to eat on a deficit.To gain weight you would have to eat on a surplus.It’s simple thermodynamics eat less then you burn to lose, eat more then you burn to gain.Meaning it won’t matter if you consume carbs any healthy carbs or refined junk you’ll end up losing weight if you are eating on a calorie deficit.If you went around eating pure healthy Protein sources like Chicken Breast you would have ended up gaining weight if that Chicken Breast would put your through surplus.Carbs are not your enemy, insulin does not cause weight gain, what insulin does is it leaves you hungrier which you might end up overeating when you end up overeating you end up gaining weight.You need carbs to fuel your workout and to rest and recover.Also the uneducated individual who stated that they release Seratonin, Seratonin is the hormone that keeps you awake on day Melatonin is the hormone that makes you sleep, he confused the Hormones, carbs release melatonin and they are crucial to your recovery.Overeating anything will basically make you gain weight.1 Pound=3500 calories, to lose a pound a week you will need to eat on a calorie deficit of -500 on daily basis, 7x-500=3500.Firstly you would need a calorie calculator to count your Maintenance according to your TDI and BMR and age, gender, activity levels, weight, height it is going to tell you exactly how many calories you need to consume to gain, lose or maintain weight.Then you would need an app to track and log whatever you are eating something like MyFitnessPal as soon as you are staying on that deficit you will lose weight no matter the food quality or source, the food quality does not matter it’s all about the energy and calories.With carbs you are going to only hold into water retention which is not fat rather water weight.I eat carbs at night i perform IF(16–8) and then Empty Stomach HIIT(20k times skip rope in a duration of around 2 hours)then i close my night with a single meal that includes 1–1.5 grams of protein per lbs and healthy carbs like fruits(Apples and Grapefruit) so basically that would help me rest and recover and function the next day since i’m performing at the highest level 7 times a week.