Carbohydrate-free weight loss – Learn more about low-carbohydrate nutrition!
A low carbohydrate diet is a healthy way to lose weight quickly. It is also proven among professional athletes in the period of fat tissue reduction. What is a low carb diet? What should be in the menu? Does it really work?
What is low carb diet like?
As the name suggests, the main assumption of a low carb diet is to reduce the amount of carbohydrates consumed. Such a practice allows to change the basic source of energy in the body. Due to the lack of carbohydrates, energy is obtained from fats. In addition, proteins are broken down in the body, which also produce energy. This process is also to be stopped thanks to the low carb diet.
Basic principles of low carb diet
In the case of a low carbohydrate diet, the appropriate proportions of macro-ingredients and proper calculation of calorie content of specific products are of great importance. In the case of people who train during the fat loss period, there is talk of an additional increase in the amount of protein in the diet. Carbohydrates, on the other hand, are only 220 g on training days and 150 g on rest days. It is recommended to consume carbohydrates during the post-workout hours (before or after exercise). Those who do not sleep should reduce their carbohydrate supply to about 100-150 g per day.
Carbohydrates can also be consumed with a morning meal. In the case of the others, they should be reduced as much as possible, and the best way to exclude them should be to limit them.
In the case of the first few days of low carb diet you can try to reduce your consumption of carbohydrates even further (up to 30 g per day). Thanks to this, the body will more effectively change the source of energy from sugars and the breakdown of proteins into fats.
The role of protein in low-carb diets
The daily amount of proteins in the diet should be adjusted to the weight of the person losing weight or being on a reduction. It is assumed that a maximum of 2 g of proteins per kg of body weight should be consumed during the day. Increased amount of proteins is supposed to prevent taking energy from disintegration of proteins responsible for building muscles (during intensive or long exercise). Thus, a low carbohydrate diet has no influence on the decrease of strength or muscle mass. The fat burning process takes place at the same time. This is because they are the only available source of energy.
Here are some recommended low-carb diets options:
Ketolabs Keto Core Supplement for Low Carb
ProGranola 12g Protein Cereal (Paleo : Low Net Carb : Gluten Free : Grain Free)
Fats for fat burning?
Since a low carb diet reduces carbohydrate consumption and increases protein supply, where is the room for fats? After all, they are becoming the main source of energy. It follows from this that the amount in the nutrition plan must be increased. Sounds absurd? Nothing could be further from the truth. The fats you consume are converted into energy. Thus, they do not accumulate in the form of excess kilograms. Carbohydrate reduction effectively blocks this process.
Low carb diet – daily calorie intake
The most important is the individual standard calorific demand of the person being reduced or losing weight. On its basis, the number of calories in the low carbohydrate diet can be determined. However, in the case of low carb diets, it is usually said that 1,300 calories are eaten per day. The proportions of the most important nutrients, namely proteins, carbohydrates and fats, are strictly defined. As mentioned above, you should consume 2 g of protein per kilogram of body weight per day, 100-220 g of carbohydrates (more if you are physically active) and the rest of the calories are fats.
Low carb diet – quality, not quantity, counts
All products consumed on a low carbohydrate diet should be of good quality. In the case of protein, it is the protein that builds up the muscle mass. Eggs are one of the better sources of protein. They also contain amino acids to prevent muscle catabolism. However, the increased amount of fat in the diet may not be based on any fat. They should be of good quality. One of the better sources of good fats is MCT oil because of its immediate conversion into energy in the body. Choose carbohydrates with a low glycemic index. These can be found in most vegetables or brown rice.
Advantages and disadvantages of a low carbohydrate diet
BENEFITS OF A LOW CARB DIET
– affects the building of muscle mass and the reduction of fat tissue;
– Helps regulate good cholesterol in relation to bad cholesterol;
– Reduces inflammation of the joints;
– normalizes the concentration of insulin and glucose in the blood;
– increases the energy of a person on a diet;
– improves the appearance of the skin;
– improves the functioning of the nervous system.
DRAWBACKS OF LOW CARB DIET
– long meal preparation times;
– Meals can quickly become monotonous;
– constipations may occur;
– is relatively expensive;
– increased stress on the gastrointestinal tract, including the liver, duodenum and gall bladder;
– risk of diarrhoea, nausea or abdominal pain in the initial period of the diet.
Low carb diet – what should I eat?
WHITE: eggs, pulses and seeds, lean meat, lean fish, dairy products;
Hungry: groats, rice, most vegetables (e.g. celeriac, carrot, lettuce, pepper);
FATTY: olive oil, nuts, seeds, MCT oil, coconut oil, avocado, eggs.
It is not the diet itself that makes people live
A low carb diet – even without physical activity – can help you lose weight. However, it is worth to consider including regular training in the weight loss process. By working with a personal trainer you can maximize the effects of the exercises. What’s more, it will help you to draw up a nutrition plan based on your individual energy requirements or training goal. Diet itself can be an effective slimming agent.