Lowering carbohydrate intake from refined foods and starches is known to be influential in lowering the risk of type two diabetes, chronic diseases such as heart disease, and the risk of cancer. It also affects fat storage and other metabolic and health-related diseases. There are specific benefits that can be derived from a lower carbohydrate diet when used at the correct times for an individual, depending on their personal needs and goals at that time. Research has shown that for specific individuals such as obese or sedentary populations, consuming a diet with lower carbohydrate can help with reducing body fat, improving metabolic flexibility improving metabolic health for long term health, to aid the task of a weight loss journey.
How does this work? Let's dive in...
One instant benefit of a 'low- carb' diet, is the elimination process forces you to avoid the common poor quality food groups that are direct sources of carbohydrates that can influence poor habits and weight mismanagement such as refined, processed, low nutrient density foods low in dietary fiber, such as white bread and processed cereals.
The effect, is way beyond simply calorie intake and achieving a deficit that is normally association with effective fat loss... Why? Carbohydrates, more than other foods, stimulate the release of the hormone called "insulin," commonly known as the "fat-storage" hormone responsible for storing glucose into glycogen.
Therefore, in relation to fat loss goals, moderating insulin levels helps prevent the fat storage process from the consumed foods, promoting the use of stored fuel for energy throughout the day and during exercise. Also, by including more protein, healthy fats and high fiber food in replacement for high carbohydrates can help to improve satiety by improving hunger related hormones sensitivity such as leptin and ghrelin, responsible for appetite regulation.
To lose excessive body fat, the number one goal should be moderating insulin levels when at rest (while on a calorie deficit) and exercising regularly while achieving an energy deficit. To successfully do this, the first and most important thing is to ensure that the quality of the food consumed is packed with fiber, nutrients, and healthy fats, in addition to having a quality protein source when away from exercise.
In combination with consuming fewer carbs, a low-carb approach can help achieve fat loss by utilising more of the stored energy within the body (skeletal muscle and adipose tissue) to provide energy for exercise and movement throughout the day.
Put simply to lose excessive body fat, your number one goal should be moderating the insulin levels when at rest (whilst on a calorie deficit) and exercising on a regular basis whilst achieving an energy deficit through consuming more protein, plant fiber and heathy omega-3 rich healthy fats throughout the day.
Below are some examples of specific foods to include when aiming for 'low-carb' meals and snacks...
Fish and seafood (omegas for satiety)
Red meat (preferably grass-fed)
Poultry
Low-carb veggies
High-fat dairy: cheese, plain Greek yogurt, cottage cheese, etc.
Avocados
Eggs
Nuts and seeds
Healthy oils - olive, walnut, macadamia.
Plus, here are some examples of the foods to reduce in order to achieve and create 'Low-carb' meals:
Soda and fruit juices
Honey, syrup, or sugar in any liquidised form
Sweetened yogurts
Corn products /Cereals high in sugar
Sugary snacks, chips and baked goods
Refined Grains - Bread, pasta, rice, noodles etc
White potato mashed or boiled
High-fructose fruits or dried fruits
Beer and most alcohol
The key and most important factor that will facilitate a fat loss journey is consistency, including exercise and daily movement, strength training, cardiovascular training, and adequate sleep throughout the week.
Remember, fats are more calorie-dense and can provide more energy with less quantity (9 kcal per gram vs. 4 kcal per gram with carbohydrates). Therefore, they are useful to consume in abundance on low-carb diets for optimising energy intake and satiation.
Another fat loss trick and an important part of a healthy nutritional routine is to keep protein intake high. This helps maintain more muscle tissue, builds lean mass, improves satiation, and aids in burning more energy while being at rest. Including lots of leafy greens and mixed vegetables will help with daily dietary fiber intake (30-35g per day RDA) for satiation, in combination with adequate healthy fat intake to ensure that energy needs are met and food intake is sustainable without appetite dissatisfaction.
Here is a list of lower carb fruits and veggies...
Fruits...
Strawberries
Blueberries
Blackberries
Raspberries
Avocado
Olives
Cucumber
Veggies...
Broccoli
Cauliflower
Celery
Spinach
Bell pepper
Zucchini
Tomato
Eggplant
Onion
TAKEHOME:
Using low-carb eating can be an effective tool to help manage fat loss, glucose regulation, insulin control, and long-term health.
Low-carb is not no carbs ever (fixed mindset, not healthy or sustainable). Consuming carbohydrates on a low-carb diet is not taboo and can actually help with long-term consistency. Therefore, this does not mean avoiding carbohydrates completely. Whole, natural sources least processed are great for fiber intake, slow-release energy, vitamins, minerals, and energy, especially when faced with high-intensity exercise demands. These foods include certain fruits, vegetables, whole grains, legumes, and pulses.
For training-specific measures, insulin spikes are beneficial post-workout to help with anabolic processes, meaning the uptake of nutrients required for the building and cycling of damaged muscle tissue, aiding recovery and growth. Therefore, if you do wish to consume refined high-carbohydrate foods at times, post-workout is the best option for low-carb diet approaches to help with recovery, repair of muscle tissue, replenishing glycogen stores, and overall health.
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Owner: Kurt Dingle. Instagram: @CombatTrainingNutrition M: 04732 45959
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