The Low-Carb Diet – The Royal Road to the six-pack!
Widely used in bodybuilding is the low-carb diet, but why is that even so? If high carb and low fat is not the better option it is, after all, typically handled even with a vegetarian or vegan diet – two feeding strategies that represent the epitome of health and weight loss.
Get everything in this article to know about the low-carb diet in the motor sport!
Which diet can be the fastest successes achieved?
In this day and age a slim, defined body is a symbol of beauty and health. As a result, a whole industry has built up that converts a lot of money with the knowledge of different weight loss strategies. Who wants to adjust his diet in order to be sustainable slim, is confronted with different diets and thus knows hardly what really helps.
Many nutritional strategies do more harm than good. How to take now but really sustainable from?
If Paleolithic diet on nutrition modern meets
Genetically considered we differ little from the Stone Age people. Our culture and way of life has evolved, but the body has not noticed too much of it. He is still adapted to the Stone Age conditions.
Consider these Stone Age diet ratios closely, there was no chemically processed foods, no gummy bears, no chocolate, no beer. Even agriculture and consequently grain products such as bread did not exist. Instead, the stone-age man master was in hunting and gathering. Oily and lean meats, fish, nuts, berries and vegetables. The food was so generally rich in fats and proteins, but rather arm of carbohydrates.
In addition, our ancestors had to struggle with hunger. Food was scarce and partly to regular meals was unthinkable.
How does the body has adapted to it?
First, by having learned to store excess energy as possible in order to survive periods of starvation can. There are fat deposits in the body for this purpose. As an energy source, there is simply put carbohydrates (glucose) and fat in the body.
Proteins can be converted to glucose to provide energy can. Both fats and glucose can be stored in the fat depots. From the fat stores of the body can, however, only very small amounts of glucose recover (about 6-8%).
In addition, owns the body besides the fat deposits only low memory for carbohydrates. A small amount can be stored in the liver and muscles. On the energy stored in the muscles of the other institutions do not have access, so serve as an endogenous carbohydrate sources only the liver and small amounts of fat deposits.
Fats turn the body can store it in much larger quantities and recover from body fat stores. If your body breaks down fat deposits, it gains resulting primarily “fat energy” and only secondarily “carbohydrate energy” (to make the subject easier to understand was deliberately set on a scientific expression waived ).
The influence of the brain in energy
The brain is the organ most dominant and it can only be supplied by glucose and ketone bodies with energy. Ketone bodies are formed in the liver from acetyl-CoA, which in turn comes from the fat stores.
The brain itself is a big energy guzzler, it makes up about 20-25% of the daily energy consumption from. At the present time carbohydrates are our primary source of energy, vegetarian and vegan diets support.
The problem with this is the fact that the brain gets used to the supply by means of glucose and the production of the necessary enzymes for utilization of ketone bodies as it were forgotten. This is also the reason for the so-called “ketosis”, which often Carb Diet occurs in the early days of a low, the ketone bodies was produced but the brain can not effectively utilize so that they are excreted in the urine.
The brain requires a constant flow of energy, which will consist of glucose as a result of a high-carbohydrate diet. For the carbohydrates are in short supply storage capacities, so that they are supplied through the diet. Excess calories a meal get stored in the fat depots. For these hardly carbohydrates can be recovered, so the brain has no use for the energy of the fat depots. Instead, it forces us to eat more frequently. The fat deposits remain unchanged or even grow on, a rather suboptimal scenario. But it gets even better!
… is a calorie deficit absolute basic condition. Forcing himself to take less energy than is actually necessary to himself, so the body has to compensate for the deficit in order to maintain its functionality can. As we have just seen, but he has little use for the energy of the fat deposits because the brain demands at a high-carbohydrate diet after glucose.
Earlier, we already noted that proteins can be converted to glucose. Where in the body is found the most protein? Exactly, in the muscles. If your body needs glucose to supply them and not getting enough about the food, it must inevitably break down muscle mass to offset the caloric deficit.
Muscle mass is active tissue, which is the basal metabolic rate, so the power consumed in resting energy increased. The more muscle mass, the easier removal, they should therefore be protected as possible.
So we see that a high carbohydrate diet completely at the destination will pass, when it comes to effective fat loss. What about the opposite of?
The Low Carb Diet
In order to really effectively lose weight, the diet must be made from the nutrient composition of the stone age, fat and high in protein, low in carbohydrates. In a low carbohydrate diet, the brain can take advantage of the fat deposits for a constant supply of energy. Consequently, also longer periods of hunger no longer a problem, there is enough energy stored in the fat depots. In addition, the body has its muscle mass no longer mine, because he can make use of for the fat stores.
A low carb diet is therefore not only much more effective for fat loss, but also for building muscle.
In addition, include a low carb diet energy lows in the daily life of the past, because they are a result of the blood sugar fluctuations as a consequence of the higher meal frequency in a high-carbohydrate diet.
And by the way is also athletic performance, especially in endurance increases. At very intense physical stress, such as a hard weight workout, the body primarily uses carbohydrates for energy supply, because his “oxygen debt” is so high that for the oxidation of fatty acids (ie for the utilization of fat energy) there is not enough oxygen. Endurance training is intensive but low, so that the muscles are supplied primarily by the oxidation of fatty acids.
The widespread carbohydrate diet in endurance sports is therefore nothing more than feeble-minded and high-resistance, time for the shift?
The implementation of the Low Carb Diet
As a result of the widespread high-carb diet, the body, especially the brain must adapt only to a low carbohydrate diet. These should be reduced to less than 50g per day 1-4 weeks carbohydrate intake. Carbohydrates should be doing primarily from vegetables and secondarily derived from fruit. It should not be forgotten, to compensate for the reduced carbohydrate energy intake from fat increased energy intake. The protein intake should remain fairly moderate because proteins can be converted to glucose and to the brain so used to the supply by means of ketone bodies.
In the period of adjustment to be reckoned with mild to moderate “withdrawal symptoms“. Fatigue, reduced performance and lack of motivation are very common symptoms. The average period of adjustment provided is only 1-2 weeks. After that well-being, performance and vitality increase markedly and carbohydrate intake can be increased somewhat again.
What exactly should be the daily carbohydrate intake depends on the level of physical activity. The more frequently trained intensively, the higher the carbohydrate intake should be. It is important to limit the carbs to the period before and after training. About 2 hours hours after a training session prior to 2 mainly carbohydrates and proteins should be supplied. At any other time of the day meals should primarily consist of fat, proteins and vegetables.
The most important foods for a low carb diet
Products such as potatoes, pasta, rice and bread fall on a low carb diet away and should be replaced. The following foods may want to include a permanent place in the diet:
- Greasy meat (especially beef)
- Lean meat (turkey, chicken, …)
- Oily fish (salmon, mackerel, …)
- Lean fish (cod, tilapia, …)
- Nuts (walnuts, almonds, Brazil nuts …)
- Vegetables of every kind
- Fruit (especially soft fruit)
- Oils (especially coconut oil and olive oil)
- Seeds and kernels (sunflower seeds, flax seeds, …)
- Whey protein isolate.
An important point here, however, that attention is paid to the quality of the products. Fatty beef is absolutely stimulating for the body in its natural form, it will provide valuable energy, high quality proteins and numerous micronutrients such as B vitamins and zinc. With the coming of the factory farming products has natural beef but not too many similarities. Hormone treatments, antibiotics, and so on are in my opinion a risk to health.
Animal fats are and health for themselves and performance-enhancing, but only if the relevant animals are naturally grew up and lived. The meat from grazing cattle, for example, contains much more omega-3 fatty acids than that of factory farming. It is therefore necessary for all products always pay attention to the quality and slightly more money will be spent in an emergency. Save never in your health!
Other influencing factors on fat loss in the low-carb diet
The diet is an important factor in fat loss, but still need further steps will be taken to effectively remove and above all sustainable way.
A very important point is that strength training. Many people think that endurance training would be important for losing weight, but that’s not true! Strength training is part of the foundation of fat loss. Through strength training, the metabolism is accelerated, so also increases outside the training of the energy consumption and also keeps the muscles from breakdown.
Earlier we have seen that a low carb diet is essential to protect the muscles. However, muscles are big energy guzzler and therefore for the body ballast. The body does not want to lose weight, he is still programmed from the Stone Age on to conserve energy and not get rid of them. Therefore, he tries in the event of a calorie deficit, reduce muscle mass to reduce its energy consumption and thus to be able to protect its depots. Therefore, anyone who wants to lose weight effectively and sustainably should operate strength training to get the muscles!
Tip: A high frequency of training in this case is especially suitable. The 8-week fitness challenge is one of the most effective programs for fat loss and muscle maintenance. Many athletes report even said that they at the same time fat loss, small amounts were able to build muscle mass.
The low carb diet is a very effective and sustainable way to lose fat. Who wants to lose weight and sustainable reveal a steel hard six-pack, definitely should think about a change for low-carb diet!