The Low-Carb Diet
Low carb diets work to reduce energy intake by omitting a proportion of an individuals carbohydrate intake, which is often a large source of total energy intake.
Carbohydrates make up a large proportion of Western diets and are easy to overconsume for many people.
By managing the intake of carbohydrates many people reduce their total energy intake.
Fat intake often increases when using a low-carb diet, but not to extend that it exceeds the reduction in caloric intake from carbohydrate.
The net result is a diet that reduces energy intake, often leading to weight loss.
Low carb diets are often touted as rapid weight loss solutions, particularly when referred to by medical practitioners..
This has been reinforced this point is the reference to using low carb diets for rapid weight loss before a surgery or to help alleviate other conditions that are negatively impacted by weight.
When a doctor or nutritionist says that they don’t advocate these diets except when rapid weight loss is required, people immediately think that these are indeed the key to weight loss and it reinforces that carbs are the enemy.
However, these pre-surgery diets are also very low calorie, which creates a larger energy deficit for weight loss when adhered to.
The carbohydrate content really has very little to do with it - it’s the lack of calories that cause the rapid weight loss.
If you look closely, these diets are often referred to as VLCD - very low-calorie diets.
Despite the fact cutting carbohydrates are no magic fix, I prefer low-carb diets to keto because of the increased protein content.
Protein promotes satiety between meals, protects muscle mass and increases the thermic effect of food when it displaces carbs or fat.
The satiety helps promote dietary adherence and the protein allows recovery from the training session in the gym while giving the best chance to build new tissue.
If you are going to train for muscle gain, even if fat loss is the primary goal,I think it’s important to have a diet that will facilitate these gains.
A sufficient protein intake will help with both fat loss and muscle gain and is an important part of a well-designed body recomposition strategy.