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In this video you’ll the truth about low carb diets and cutting carbs to lose weight. There’s a lot of hype around low carbohydrate diets and a lot of people believe that it’s necessary to limit the consumption of carbs in order to lose fat.
This is definitely not true, and in this video you’re gonna learn the facts based on research and what natural physique athletes are doing to maximize results.
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Low Fat Diet vs Low Carb Diet
When protein and the calorie deficit are equated low carb diets perform pretty much the same as low fat diets in terms of weight loss.
Additionally moderate-high carbohydrate diets yield better performance in the gym for most people.
And if we look at the majority of natural physique athlete diets it’s usually a moderate-high amount of carbohydrates, moderate protein and low-moderate fat.
The advocates promote the fact that low carb diets are more effective for weight loss are misinterpreting research. Specifically they’ll often compare low carb high protein diets vs low fat low protein high carbohydrate diets. And in this scenario due to higher protein intake the lower carbohydrate groups typically lose more weight.
However when the protein is the same between both groups the high carbohydrate diets offer more performance and lean body mass retention.
This is important if you’re someone who likes to lift weights because you’ll want to based your carbohydrate intake on training volume.
Now, if you’re someone who doesn’t actively engage in any form of resistance training and you spend more of your days sedentary with little to no activity then low carb might a good option.
What happens for most people when you eliminate carbohydrates they’ll indirectly eat less calories and more protein. And that will results in weight loss.
So low carb diets definitely have a place for someone who doesn’t want to educate themselves of engage in proper macronutrient distribution and doesn’t engage in weight training.
For others if you’re already aware of the fact that high protein diets are beneficial and you’re lifting multiple times per week then low carb isn’t the best option.
Another important thing is for low carb is sustainability.
Let’s face it, most foods we wanna eat have carbs. And it’s not realistic to expect that we’re gonna stop eating carbohydrates for the rest of our lives on this planet.
And if you come into a diet as something short term then this typically results in a big weight regain. Usually people regain more weight than they initially lost. They binge back because of massive restriction.
This is very common for anyone who goes into food elimination diets. We as human put more value on things we can’t have, and the longer you restrict something the more that thing is on your mind.
Eventually when you fall of the diet you’re gonna overeat, and usually a lot.
So the bottom line is, aim for a sustainable approach. Balance our your macronutrients, get plenty of protein (1g per lbs of lean body mass is good target), do your resistance training and if your goal is to lose weight make sure you’re in a caloric deficit on a weekly basis.
The idea of low carb being the ultimate tool for weight loss is over-hyped. We have plenty of evidence to point out that it doesn’t matter if you go low fat or low carb. The results in terms of weight loss is the same as long as the caloric deficit and protein are keep the same.
Hope you enjoyed!
Let me know in the comments below if you have any questions.
Talk soon, Mario
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