How Does The Low Carb Diet Work?
The low carb diet has survived the test of time. Its origins can be traced as far back as 140 years ago with the research of Dr. William Banting, an EENT specialist.
Dr. Banting prescribed a low carb diet to a patient who was so obese, fat pressed on his inner ear and affected his hearing.
But the low carb diet gained mainstream popularity with “The Atkins Diet” which was written by a cardiologist, Dr. Robert Atkins.
Since the success of “The Atkins Diet” many other low carb diets hit the market.
These included “The South Beach Diet”, “The Paleo Diet”, “The Warrior Diet” and “Carb Back-Loading Diet”.
The truth is low carb diets work. The science behind them exists and has been validated time and time again.
If it did not work for you it only means you did not do the low carb diet correctly.
Here is how to do a low carb diet the right way…
Transition To A Low Carb Diet Slowly
If you are planning to follow a low carb diet, go about it slowly.
Make a summary of what you eat every day, add up your carbohydrate intake then reduce consumption by 25%.
A gradual transition allows your body to adjust to a low carb diet.
Your goal should be to maintain 1 gram to 1.5 grams of carbohydrate per kilo of bodyweight.
Time Your Carbs Wisely
Carbs are best taken before, during or immediately after exercise.
If you are training intensely for two hours, you should ingest 65% of your total carb intake after exercise.
95% of the carbs will be converted into glycogen and it will help your body recover faster.
Avoid Processed Carbs
If the carb source is canned, processed or refined avoid it. If you can identify where it came from, eat it.
The best sources of carbs are fresh fruit and vegetables, wild rice, quinoa and sweet potato.
One of the best sources of post exercise carbohydrates is an over-ripe banana.
Consider Your Body Fat Levels
If your body fat level is at 20% to 30%, you have many stores of fat that can be converted into the primary source of energy by a low carb diet.
You can safely maintain the low carb ratio of 1 gram of carbs per 1 kilo of bodyweight for the first 30 days.
But if your body fat is below 10%, you should include a high carbohydrate day every five to seven days.
Aim for a ratio of 3 grams of carbs per kilo of bodyweight.
Lastly, be patient! The weight loss will come fast during the first 2 weeks but that is mostly water weight because carbohydrates contain water.
It will take 21 to 28 days for your body to start utilising fat as its primary source of energy.