Myths Surrounding Low- carb Diet

Many myths surround the effects of a low-carbohydrate dieting. The most common one is that a typical high-fat, low-carb diet, will promote degenerative diseases, including cardiovascular disease and cancer. Recent studies, however, refute the notion. They show instead that many cardiovascular risk factors are lowered by a reduced carb intake. Much of that is attributed to better insulin control, coupled with a loss of body fat.

The South Beach diet and newer versions of the Atkins diet encourage the intake of healthy carbohydrates, such as fruits and vegetables (simple carbs), while still eliminating highly processed carbs. The addition of fruits and vegetables cancels most of the risks linked to a lower carb intake, such as lack of adequate fiber and a high acid-food intake.

Fruits Contain Important Phytochemicals

Many fruits do not contain much fructose, and they are loaded with important phytochemicals (micronutrients that are beneficial to bodybuilders) available in few if any other food sources. The best time to eat fruit is immediately upon waking. At this time of day, your liver glycogen levels are low, because your body has used them as an energy source while you slept. With low liver glycogen levels, your body turns to your muscles and begins to break them down for energy. Therefore, when you eat fruit upon waking, you provide your body with an alternative energy source, which helps end muscle catabolism. Many athletes and bodybuilders rely on fruit as their primary source of simple carbs.

Bodybuilders Perspective on carbohydrates

Despite the changes, critics of low-carb diets voice the same complaints, many of which are not based on scientific fact. From a bodybuilding perspective, the most pervasive is that not eating a sufficient amount of carbs leads to lean-tissue loss, mainly from muscle. According to this notion, the body requires a minimal amount of carbs in order to function properly and if it doesn’t get them, it will convert protein from muscle into glucose. The truth is that there is no nutritional requirement for carbohydrates. The body can use other fuel sources if they are in short supply, including ketones from fat, lactate and even amino acid.

The body uses several mechanisms to prevent the use of muscle, such as adrenergic stimulation. Lowered blood glucose and exercise promote the secretion of catecholamines, such as epinephrine and norepinephrine, which are necessary to promote the release of fat from fat cells. A little-known secondary effect is that the catacholanmines also exert anticatabolic action in muscle tissue.

Ketones, which are incomplete by-products of fat metabolism, increase when you restrict dietary carbs. The body produces ketones to provide an alternative fuel source for muscle and other tissues, as well as to conserve existing muscle. The brain, which is a glucose hog, can work on ketones, although it is a little like using a lower-grade gasoline in a car that requires premium fuel. Remember, however, that the liver also directly synthesizes glucose from excess dietary protein, and that glucose can fuel the brain.

Early versions of the low-carb diet often mentioned a putative “fat-mobilizing hormone,” although its precise nature was never identified. The only connection was that it seemed to be that it was secreted at higher levels when carbs were restricted and insulin release declined. The likely candidate for the long sought fat-mobilizing hormone is growth hormone, which is secreted under conditions of relatively low glucose levels; that what happens in low-carb diets.

Reducing carb intake is effective. It is virtually guaranteed to help you get lean and shredded; however, it can backfire if you do not understand the right way to apply the low-carb format to training, protein intake and other variables that will determine your success or failure in building a top-rate physique.

Diet Tips to Promote Effective Benefits from Reducing Carbs from Your Diet

Reduce carbs by 50% --Cut your current intake in half to stimulate fat burning. A 189 pound bodybuilder generally consumes 2-3 grams of cars per pound of bodyweight (360-540g) per day – enough to promote muscle growth without the risk of getting fat. If you are eating 500 grams of carbs per day, slash that daily total to 250 grams. This easy to follow formula will allow you to lose one or two pounds per week.

Reduce portion size—If you are unsure of how many grams of carbs you are currently eating, simply cut your portions in half. Eat half of a yam instead of a whole one; eat an appetizer-size portion of pasta instead of a plateful; and so on.

Bump up protein—There is currently droves of bodybuilding supplements which are designed for people eating low carb diets. It’s fundamental that as you lower your carb intake, your protein intake has to go up. Therefore, increase protein to 2 g per pound of bodyweight, per day. The added protein will ensure that you maintain muscle while continuing to lose fat. If you need to add in more protein supplmentation you may want to use a protein powder.

Ditch the cardio—Cardiovascular exercise can be an effective method of depleting fat stores. For most people on a low-calorie low-carb diet, though, cardio is a no-no. Preserve hard-earned muscle by using your energy in the weight room; the fat will be expended in support of the recovery process the rest of the day.

Carb up after training—Eat most of your carbs right after working out to elevate insulin levels and to offset the muscle-wasting effects of the cortisol spike caused by low-carb diets. Get the bulk of your 50-100 g of carbs from a potpourrie of complex carbs (such as Potatoes, rice and yams) and simple carbs (such as honey, jam, fruits, sugar and cold breakfast cereals).

Cheat with veggies—A great way to offset the cravings and feelings of deprivation caused by low-carb diets is to opt for the high-fiber low-carb veggies. Mushrooms, cabbage, broccoli, cauliflower and lettuce are good snack foods, and they add highly desirable phytonutrients and fiber to your diet.

If you follow these simply tips, the low-carb diet is sure to work!