The most effective dietary approach for shedding body fat is to restrict
carbohydrates. Most bodybuilders figure this out intuitively or they
have been given advice by fellow weight lifters. As a scientist who has
studied the effects of low carbohydrate diets for over 10 years and is a
former competitive power lifter, I can tell you that a low carbohydrate
diet is indeed a powerful weapon for blasting fat. However, there are
many ways to go about a low carbohydrate diet and the results can vary
tremendously. In fact some forms of carbohydrate restriction may be
counter-productive if you do not pay attention to some important
details. Here are some of the common mistakes people make and how you
can maximize the effectiveness of a low carbohydrate
diet.
How Low to Go
The level of carbohydrate
restriction required to maximize fat loss varies from person to person
but most people need to consume below 50 grams per day to achieve a
maximum level of fat burning and ketosis. Ketosis is a perfectly natural
process that occurs when fat breakdown is accelerated and the fatty
acids get converted to ketones in the liver. The ketones serve as a
vital fuel source for the brain and muscles. When carbohydrates are
restricted to less than 50 grams per day, over a period of about 2-3
weeks a process called keto-adaption occurs where your body becomes very
efficient at breaking down and burning prodigious amounts of fat. And
if calories are restricted, much of that fuel comes from stored body
fat.
Protein
Protein is important and getting
more than the recommended dietary allowance (0.8 gram per kilogram body
weight) is definitely needed. But most bodybuilders already get plenty
of protein, and when carbs are restricted there is a tendency to pile in
even more because many of the common foods that are low in carbohydrate
contain protein. It's important not to overdo protein on a low
carbohydrate diet. First of all, consuming protein beyond 2 grams per
kilogram body weight has no additional benefit on protein synthesis.
Second, consuming excessive amounts of protein can interfere with
keto-adaptation. That's because some of the amino acids can be converted
to glucose in the body and this negatively impacts fat
burning.
Importance of Fat
It's no
surprise that a majority of Americans are fat-a-phobic since the dietary
guidelines have been promoting a low fat diet for the last four
decades. Most bodybuilders probably don't pay attention to what others
are doing, but in case you happen to have a fear of fat, it's important
to get rid of it. Fat is your friend when you're consuming a low
carbohydrate diet. It serves as fuel and adds flavor to the diet and it
does not interfere with the keto-adaption. Based on the extensive work I
have conducted, the extra fat does not cause health problems, in fact
the diet results in broad spectrum improvements in risk factors for
diabetes and heart disease.
The Right Types of
Fat
Since carbs are low and protein is capped, the
majority of calories on a low carbohydrate diet come from fat. Thus,
you want to choose types of fat that the body likes to burn as fuel.
Those are the saturated and monounsaturated fatty acids (SFA and MUFA,
respectively), as opposed to the polyunsaturated fats (PUFA). Most
animal fats are primarily SFA and MUFA and thus are good sources of fat.
Use olive oil, canola oil or high oleic safflower oil because they are
rich in MUFA. Stay away from the typical oils rich in PUFA (corn,
soybean, safflower) used in most commercial products. Meats, eggs,
olives, avocados, heavy cream, nuts and seeds, cheese, oils (olive and
canola), and butter are all good sources of fat. Won't all that
saturated fat have adverse health effects? Not according to our
research. We have shown on a low carbohydrate diet that saturated fat
levels actually decrease in the body even though dietary intake is high.
How can that be? When carbs are low, the body burns the dietary
saturated fat.
Sodium
Salt is a critically important
micronutrient, especially on a low carbohydrate diet. When carbohydrates
are restricted the body starts to discard water and salt. It's not
uncommon for people to lose 4-5 pounds of water weight during the first
week of a low carbohydrate diet. If that salt is not replaced the body
responds by trying to retain more salt. This primarily happens in the
kidneys. As a result, the kidneys start to waste potassium leading to a
negative potassium balance. What does all this mean? The loss of water
and salt can reduce plasma volume and make you feel sluggish and
compromise your ability to perform in the weight room. Some people get
headaches and feel faint. The loss of potassium can have a negative
impact on muscle mass since most of the potassium is found within
skeletal muscle. The easy solution, take in an extra 1-2 grams of sodium
per day. The easiest way to ensure you get enough is to consume 2
bouillon cubes per day. On days you exercise be sure to take one cube 30
minutes before your workout.
Supplements
There are some great low
carbohydrate supplements that make low carb dieting easier and more
effective.
NytroWhey
Ultra Elite is specifically designed to achieve maximal
delivery of amino acids to muscle to ensure a positive protein
balance. The state of the art peptides particularly rich in
branched chain amino acids with extra leucine make it a unique anabolic
delivery system. Taken before and after exercise
NytroWhey
Ultra Elite will ensure the muscle is primed to grow.
Supreme
Protein bars are also a superb option on a low carbohydrate
diet. Besides being delicious, the bars also contain a high quality whey
protein that can be used around your workout.
