Low carb diets are often branded in the media as the holy grail of fat loss and that if weight loss is the goal then you must remove them all from your diet. Yes it can result in fat loss but only when done correctly. I am not saying that this is the only way to lose fat, far from it, but here are a few tips to remember when going low carb:
Fats, Fats, Fats
- When you remove carbohydrates from your diet, you are removing an energy source so you need to replace this with something else.
- The best way to do that is to make sure that you are getting enough healthy fats.
- This fat can come from sources such as coconut oil, avocado, nuts and butter etc.
- As your glycogen levels are depleted whilst being low carb, training can become quite difficult. A good tip is to have some coconut oil prior to training. The MCT’s help to provide a source of energy for the body.
Keep your protein levels high
- It is important to make sure that you hit your protein levels and even more so when you are low carb.
- For most people that workout, aiming for 1.5-2g of protein per kg of bodyweight is sufficient
Not eating enough fruit and vegetables
- Some people will have different opinions here but being low carb does not mean that you should cut out all fruit and vegetables.
- These are important for nutrients and fiber. Fiber being especially important on a low carb diet.
- Try and opt for the lower carb vegetables. These are predominantly your green vegetables such as broccoli, asparagus, courgettes and cauliflower etc
- Fruit tends to have more carbohydrate per serving but certain berries have a low carb count per 100g which can still be eaten
- I am not just including this to help justify my caffeine addiction. Caffeine is a great training aid when going low carb as it’ll help you to still train with intensity whilst your energy levels are low.
Now no way am I advocating a low carb diet as the best way to get lean, but playing around with your carbohydrates is a useful tool when trying to achieve fat loss. I used carb cycling during my contest preps and found it to be really successful. So if you do wish to give it a go, just make sure you stick to the tips above so that you can make the most of it.