'Low Fat Diets' Will Not Help You Lose Weight. This Will!
To lose weight, the first thing that you need to do is to create a calorie deficit so that your body can use stored fat as energy reserves. This calorie deficit diet works best when you start burning some extra calories with your intense workout sessions and change your meal plan to decrease the daily calorie intake.
Cutting Calories Is A Tricky Game. Reducing Fat Intake Will Not Help You
Creating a caloric deficit diet is a tricky game. Intake of calories is a combination of the three macros- carbohydrates, fat and protein. Many people will think that it is best to reduce calories coming from fat as it will reduce fat in their body. This doesn’t actually work this way. As per the study published in the journal of Clinical Endocrinology & Metabolism, when two groups (one on a very low carb diet, another on a low fat diet) were put on a weight loss diet, the amount of weight lost was significantly greater in the very low carbohydrate group as compared to the low fat group. In another study published in 2004, low carbohydrate diets gave better results in terms of weight loss as compared to low fat diets.
Benefits Of A Low Carbohydrate Diet Is More Than Just Fat Loss
Another good reason to choose a low carb diet over a low fat diet is that the benefits of a low carb diet goes beyond just weight loss. Low carb diets reduce blood sugar, blood pressure, raise HDL (good cholesterol) and reduce LDL (bad cholesterol). According to a study published in the American Society for Nutrition, a low calorie diet may offer benefits with insulin resistance as well.
Now that we know that you should always choose a low carbohydrate diet over a low fat diet, the next question that comes to mind is how to figure out the amount of daily carbohydrates that you need to consume. An individual’s carb intake depends on age, gender, body composition, activity levels, personal preference, food culture and current metabolic rate. People who are highly active, perform an intense workout and maintain more muscle mass can tolerate much more carbs than people who are sedentary. Also, People who have an ectomorphic body type structure, generally have good carb tolerance.
Crucial Tips For Carbohydrate Consumption
I will give you some simple tips which can be implemented to get into a ‘low carb’ zone. The term ‘low carb’ is vague and may vary from individual to individual.
1) First, remove all the refined wheat and sugar carbohydrates from your current diet and replace them with healthy starches like potatoes, sweet potatoes and healthier grains like oats. Add more vegetable in your daily dietary routine. Though you can start by consuming carbs in the range of 100-150 grams per day to follow a low carb diet, it is more effective for people who want to maintain their weight and are already lean and active.
2) 50 -100 gms of carbs are ideal when you don’t want to compromise on your food choices. You will lose weight effortlessly and will have more carb choices. The best results of a low carb diet are seen when you are in the range of 20-50 gms of carbs per day. When eating less than 50 grams per day, your body will go into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to kill your appetite and cause you to lose weight automatically. A diet like this is called a Keto Diet.
Anuj Tyagi is a Certified Personal Trainer , Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of thewebsite where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him throughFacebook andYoutube.
Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.
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