Although there has been a great resurgence in the interest of low carb and high protein diets, the low or high carbohydrate diet is still the subject of much controversy. From the point of view of bodybuilding, the answer is an unequivocal yes, the reduction of carbohydrates really works.
Why Cutting Carbs Helps You Lose Fat
Eating less carbohydrates causes your body to use fat as fuel instead of sugar. It also leads us to control insulin levels and blood sugar more effectively. High protein intake accelerates your metabolism due to the thermal effect of food. It also helps eliminate fluid retention.
With 175 to 200 grams of carbohydrates daily, it is enough fuel to provide energy and prevent muscle loss.
However, you should have one day a week of high carbohydrate intake (350 grams) to replenish your depleted glycogen stores.
Problems with the low carb diet
It is not advisable to let the carbohydrates drop to 30 or 50 grams a day, because without them you will not have the energy to train hard. If your workouts suffer because your diet is killing you, you will not see or feel better.
Another big problem caused by low carbohydrate diets is the loss of lean body mass. The lower the amount of carbohydrates in the diet, the more likely we are to lose fat, but also muscle mass along with it.
A third problem with very low carbohydrate diets is the rebound effect. When you return to your normal carbohydrate diet, the faster you will recover and the fat will be stored more quickly than before.
Nutrition is an individual issue, meaning some people can not lose weight unless they reduce their carbohydrate intake, but other people can eat donuts and pasta all day and have the abdominal tablet. Therefore, the amount of carbohydrate you should eat depends on your body type. If you are an ectomorph, endomorph or mesomorph. Depending on your genetics, you will have better or worse results with high or low carbohydrate and protein diets.
The only way to determine how many grams of carbohydrate is right for you is to experiment until you find your critical level. If you start losing body fat by going down to 200 grams a day, then to get tormented down to 30 to 40 grams.
There is no diet that works for everyone
If you want to get a good definition, you should also choose the type of carbohydrate you eat, it is not just quantity but also quality. In addition to moderating total carbohydrate intake daily, try lowering or eliminating some of the processed carbohydrates, such as bread, cookies, pasta, donuts and switching only to natural carbohydrates such as vegetables, oatmeal, rice, potatoes . This change will not only be to achieve the desired figure, but also an iron health.
The bottom line is that it is not correct to say "carbohydrates are fattening," but there is some truth in the claim that a low carb diet will ease the way for you to be leaner compared to a high diet, but always take into account the genetic differences of each.
Image source: Pixabay.com