If you've been told that carbs are the devil, then rest assured that the right carbs at the right times can be your best fat-loss friend.
Here's why: Carbs are especially important for healthy thyroid function, as even several days of low-carb intake can plummet T3 levels. They're also important for the proper functioning of your hunger hormone leptin, which tells your brain when to stop eating.
Plus, research shows eating healthy carbs (not refined ones) about four hours before bed increases time spent in deep sleep (where growth hormone is released, which also speeds fat loss and reduces the time it takes to fall asleep.
Getting quality sleep is likely one of the most important things you can do to stop unnecessary weight gain and ensure great health since it regulates all your body's circadian and hormonal rhythms.[STUDY?]
According to a long-term sleep study called the Quebec Family Study, the risk of developing obesity was elevated 27 percent higher for those who slept five to six hours per night compared to those who slept the ideal amount of seven to nine hours.
So yes, sleep is very important and carbs are your friend in this category too.
In case you've been told not to eat carbs later in the day because they will get stored as fat, the research simply disproves that too. As long as total calories remain equal, there's no danger to eating more of your carbs later in the day.
Adapted from my new book, The All-Day Fat Burning Diet.