#Lowcarb #diet #lose #fat
The lowcarb diet is a diet rich in protein, moderate in fat and very low in carbohydrates. The main purpose of this diet is to force the body to enter a metabolic state called ketosis, in which it burns proteins and fats to release energy instead of carbohydrates.
How does the low carb diet work?
- Carbohydrate consumption is drastically reduced (below 50 g per day), which causes a drop in blood glucose levels.
- The liver begins to break down fats into ketone bodies, which become the main source of energy for the body.
- Fat burning – During the first 30 minutes of aerobic exercise, the body burns carbohydrates, after which it switches to fats, the lower the glucose, the more efficiently the body burns the stored fats, which leads to weight loss.
The benefits of the low-carb diet:
I. Weight loss
Due to the accelerated burning of fats.
II. Blood sugar regulation
The problem of the 21st century is insulin resistance, that’s why it’s important to avoid carbohydrates as much as possible. Insulin is the hormone of aging and cancer.
III. Stable energy
Without blood sugar fluctuations, many people feel more mental clarity.
IV. Appetite control
Proteins are what give us satiety. If you consume enough protein, you will not have unhealthy cravings.
Lowcarb diet and sport
The low-carbohydrate diet has a complex impact on energy and physical resistance. The effects vary depending on the duration of the body’s adaptation and the type of physical activity carried out.
Strength and explosion sports it requires rapid muscle development and efficient recovery after intense training. Athletes in this category benefit the most from a protein-rich diet. Proteins contribute to the growth and repair of muscle fibers. Lifting weights involves a high energy consumption and requires a optimal protein synthesis for muscle hypertrophy. Maximum strength is the main objective, and proteins help maintain and increase muscle mass.
Although endurance athletes it relies mainly on carbohydrates for energy, proteins are essential for maintaining muscle mass, preventing catabolism and recovery after prolonged exercise.
Endurance athletes (marathoners, cyclists, swimmers) can have an advantage, because the body’s fat reserves are much higher than those of glycogen, preventing rapid energy depletion. People who practice resistance sports (running, cycling) can benefit from using fats as the main source of fuel, avoiding sudden energy drops caused by glycogen depletion.
Unlike diets rich in carbohydrates, which cause fluctuations in blood sugar, the hyperprotein diet offers a constant source of energy through ketone bodies. This reduces the need to consume energy gels and carbohydrate drinks during competitions.
Low carb diet help to burning fat depositswhile maintaining the protection of muscle mass and is beneficial for athletes who have to maintain an optimal weight, for example gymnasts.
Low carb consumption decreases the level of inflammation in the body, which can help a faster recovery after intense training.
Many athletes report less muscle pain and a reduction in oxidative stress.
Ketones are an efficient fuel for the brain, improving mental focus and making decisions during training and competitions. This benefit is valuable in sports that require strategy and coordination, such as tennis or martial arts.
Recommended protein requirement
- Strength and explosion athletes: 2.5 g protein/kg body/day
- Endurance athletes: 2 g protein/kg body/day (depending on the training volume). Unfortunately, this protein requirement is very difficult to achieve through diet, therefore the only solution is supplementation with protein shakes.
For example with the help Shake One Pure from Calivita. This protein powder contains pea and rice extract, it is perfect for the fasting period, those intolerant to lactose or for vegans. One cup contains 30 g, which is equivalent to 150 grams of chicken, for example.
Shake One Pure accelerates metabolism by increasing muscle mass.
It helps us to prevent the loss of muscle mass during the weight loss process, that is, to lose weight only from fat.
It helps us “kill” the sweet tooth, because the lack of protein intake is the number one cause of the sweet tooth.
Limitations and disadvantages of the hyperprotein diet for athletes
- Long adaptation period: Switching to fat burning instead of carbohydrates can take several weeks, during which performance can temporarily decrease.
- The need for a correct intake of electrolytes: Loss of sodium, potassium and magnesium can lead to muscle cramps and fatigue, requiring careful supplementation.
- Lack of magnesium leads to an increase in the risk of injury, tearing of muscles, tendons, ligaments.
Athletes must consume 10-15 mg of magnesium per kg/body. Moreover, magnesium protects them from cardiac arrhythmias and cardiac arrest on the field.
That’s why Magnesium is the number 1 supplement that I administer to athletes, regardless of age, gender or type of effort.
I recommend them to patients MagneZi B6 from Calivita which relaxes the muscles and prevents spasms and muscle strains. It reduces the accumulation of lactic acid, relieves the feeling of fatigue and increases the power of concentration, reduces states of anxiety and irritability.
In conclusionthe hyperprotein diet is essential for strength and explosive athletes, but also useful for endurance athletes, especially in the recovery phase. The correct choice of protein sources (lean meat, fish, eggs, dairy, legumes) and the moment of consumption (especially post-training) are important factors in optimizing performance. Thus, combined with a personalized scheme of supplements, in which we first have magnesium and protein supplements.
This article was written by…
Dr. Aliona Chirosca
Sports doctor and nutritionist
She is a graduate of the “Carol Davila” University of Medicine and Pharmacy, Bucharest, following a residency in sports medicine at the National Institute of Sports Medicine, Bucharest. He is a sports doctor since 2019 and a nutritionist since 2020, being a member of the College of Doctors from Romania, the College of Doctors from Ireland, the Romanian Society of Medical Rehabilitation and the Romanian Society of Sports Medicine. Over the years, he participated in international internships for constant improvement: Ghent (Belgium) – musculoskeletal ultrasound-, Vienna (Austria) – ESPEN, Clinical Nutrition. She is the author of numerous articles on nutrition, sports medicine and wellness.
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