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The Best Exercise For Weight Loss

3 Common Mistakes When Trying To Lose Weight

MY Top 10 Healthy Foods

Eat Breakfast, Lose Weight

Stay Healthy This Winter

Workout Supplementation

5 Weight Loss Tips For 2018

How To Get The Most From Your Training Programme

High Intensity Interval Training

Beginners Guide to Running

Confused About Carbs?

Fat, The Good and The Bad

Calories And Weight Loss

Protein And Weight Loss

Log Your Food To Lose Weight

Post Workout Protein

Foam Rolling For The Shoulder

Health News: Study suggests we need to eat more fat.

The Benefits Of Using A Training Log.

The Motivation Myth

Do You Keep Gaining Weight?

Weight Loss and Eating Out.

Snacks vs Treats, Know The Difference

Damage Control At Christmas.

Fat Free & Low Fat Yoghurts

Chronicles of A Trainer: Chickpeas & Weekends of Doom.

Shoulder Pain & Overhead Pressing

Chronicles of a Trainer:

Good To Know: Oats

Sticking To Your 2020 Vision

Update: Covid-19

Virtual Sit Down with Eoin Lacey

Benefits of Creatine Supplementation

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Confused About Carbs?


I can see why.


There's so much contradiction in relation to carbohydrates and I hope this article can give you a clearer picture.

The Good Side of Carbs

Carbohydrates are the easiest source of energy for the body.

Provide energy for the brain

Provide the body with fibre, minerals and vitamins.
Contribute to better sleep.

Aid in recovery and building of muscles.

Help to burn fat.

The Bad Side of Carbs

Highly processed, refined carbohydrates pose problems.
They cause very sudden spikes in blood sugars.
Impact us on a hormonal level causing food cravings.
Suppress feelings of satiety.
Are the cause of a lot of inflammation in the digestive system.
Refined carbohydrates have contributed greatly to the obesity epidemic that is sweeping through our planet.

Mass produced breads, cereals, pastas, spaghettis, pastries, fizzy drinks, added sugars and confectionary are the main culprits that need to be greatly limited in our diets.

Can I eat carbs if want to lose weight?

Of course you can. The problem with carbohydrates is people eat too much, too frequently - cereal and toast for breakfast, sandwhiches, wraps and rolls for lunch, biscuits and chocolates as a midday snack, spaghetti, pasta, rice and potatoes for dinner. The only thing this will help with is weight gain. What you should be looking for is something close to between 30% and 50% of your carbohydrate intake coming from vegetables and fruit, and the remainder coming from healthy starches.
As a general guide I look to eat 3 servings of vegetables, 2 servings of fruit and 1 - 2 servings of staches per day.

So what carbs are best to eat?

Choose carbs in their whole, natural and unprocessed state.

Vegetables and fruits are great sources of carbohydrates that come packed with plenty of minerals and vitamins. Broccoli, spinach, cauliflower, carrots, parsnips, onions, peppers, celery, apples, pears, berries etc. They're high in fibre, low in calories and help nourish our body.
Starches such as brown rice, rice, sweet potato, potato, oats, squashes, turnip, etc. help provide the body with a healthy supply of energy, fibre and health promoting minerals.

Carbohydrate Timing

Timing of your carbohydrate intake is more important than you think. Generally speaking, you should increase your intake of carbohydrates as the day goes by. What works really well with my clients and I is starting the day with a low carb breakfast. After this you could include some berries / an apple / a pear as a snack, along with some nuts. At lunch try to introduce plenty of leafy greens along with a variety of meditteranean vegetables. Wait until your evening or post workout meal to add in the more starchy carbs such as brown rice / sweet potato etc. Why? Simple, when you eat carbs later in the day they help you get a good nights sleep. When you consume carbs in the hour following your workout they help with recovery, muscle building and fat burning. Just make sure to watch your serving size as too much will work against your weight loss efforts.

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STR3NGTH Sessions

Small group training for women looking to lose weight and tone up.

Nutritional Management

At Ciarán Foy Personal Training we believe that a diet is only successful if the results achieved are longterm.

One to One Weight Loss: Men

Lose the belly and increase muscle definition with our specialised weight loss programmes.

One to One Weight Loss: Women

We specialise in successful weight loss programmes, ensuring that every facet of your health and wellbeing is nurtured.

Active Release Techniques

ART® is a patented soft tissue treatment that allows the practitioner to locate and break up scar tissue following injury.

Orthopaedic Sports Massage

Anybody who partakes in physical actvity can encounter soreness and injury, making this form of massage beneficial for everyone.