Sport effects of low carb diet

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Proteinboy

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what are the benefits/effects of going on a low carb diet for 1-2 months?
example-10-15 percent of calories from carbs.

high protein, high good fats.

does it favor fat loss? does it make muscles store less glycogen?

thanks
 
it will make your glycogen levels lower.
How much would 10-15% carbs be for you? That might be too much, so you wouldn't go into ketosis. You want to go into ketosis, if you don't eat enough carbs to satisfy your systems, but don't eat low enough to go into ketosis, you won't get that ketosis-induced protein sparing.

Unfortunately there isn't a lot of research on ketogenic diets and well trained already pretty lean people.. it's pretty much all on obese subjects, which can't be transferred to you. Also, there is some evidence that low glycogen stores are bad for protein synthesis, they activate something called AMPK which you probably want to avoid if you want to gain or retain mass.

If you want to go on a ketogenic diet, though, you'll probably have to modify it with carbs before and after training, though. As you should have some carbs if you want to lift heavy to retain muscle.
 
Proteinboy said:
what are the benefits/effects of going on a low carb diet for 1-2 months?
example-10-15 percent of calories from carbs.

high protein, high good fats.

does it favor fat loss? does it make muscles store less glycogen?

thanks
Click to expand...

The level of carbohydrates at 10-15%, will depend on the target level of calories you are consuming. And, what is left is determined by what the body would normally use, and the activities involved effecting carbohydrate use. Dependent on the aforementioned (and the length), will detemine whether you would tap into glucose stores (say the liver, as an example) and/or lower capacities.

A good read on this particular subject is: Lyle McDonald. He has many diet and training protocols, dependent on the position of the person and goals. And, he even has protocols for "stubborn fat", using the manipulative force of the carbohydrate, super compensation, and re-feeds.

Some books I recommend reading: (I have them all).

The Stubborn Fat Solution
The Ultimate Diet 2.0
The Rapid Fast Loss handbook
The Ketogeneic Diet

In each of these books, he explains some of the side-effects of going low carbohydrate....(though there is not any....any...physiological bodily requirement for the carbohydrate). He explains (in great detail) the role of the carbohydrate, what happens when its not present, or low, etc, etc. All of your questions will be answered here. Highly reccommended if you want to understand some of the macro-mechanics I would definitely pick em' up.

He also has a book called: A Guide to Flexible Dieting. Which is also a good read for those struggling with their diet in their lifestyle. The link to his website, is in the nutritional sticky posted by Evolution.
 
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karky, yesterday i ate 62 total carbs, making 13% of my total diet.
i usually have milk, and some juice before/after the workout and then just keep carbs low by avoiding starchy carbs, and by eating a lot of vegetables to keep nutrition high.

i dont want to go into ketosis, probably because i am not really aiming to lose much more weight and im only cutting for an additional 2 weeks now.

i am just wondering whats the best macro split for fat loss in general. : ]

and thankyou, cain. i will probably pick up the first book mentioned : D
 
Proteinboy said:
karky, yesterday i ate 62 total carbs, making 13% of my total diet.
i usually have milk, and some juice before/after the workout and then just keep carbs low by avoiding starchy carbs, and by eating a lot of vegetables to keep nutrition high.

i dont want to go into ketosis, probably because i am not really aiming to lose much more weight and im only cutting for an additional 2 weeks now.

i am just wondering whats the best macro split for fat loss in general. : ]

and thankyou, cain. i will probably pick up the first book mentioned : D
Click to expand...

You are quite, welcome, PB. ;)

He explains why fat reduction can be difficult for some persons, in the biological and physiological sense, especially dealing with the last few pounds (usally lower back, lower core reagion for males).

Once you have a basic understanding of some of the complications involved (beta-receptors, hormones, etc, instead of just throwing out reasons/execuses such as metabolism, starvation mode, which most do not "really" understand anyway), he guides you through some suggestions based on certain particulars. Once you read this book, you will have a greater understanding what to do get lean (and the troubles involved), and even stay there if you want without complications.

Money on yourself is well spent. Remember there is none of this: "One size fits all". If there were, when you walk into the store to buy cloths, there would be only one rack with one size.
 
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well, if you don't want to go into ketosis, then I'd up the carbs. Not because you will go into ketosis by eating 62g of carbs but because going below the body's "requirements" without going so low that you go into ketosis means you're just between two places. You'll be in a state where you don't get in enough carbs to get glucose for your brain, but at the same time you're not low enough on carbs to get into ketosis where brain will drop it's glucose requirements drastically and start using ketones. So you'll basically be in a place where your body will need to convert quite a bit of amino acids to glucose.

So in short, either you eat enough carbs for the brain to not have to start using gluconeogenetic products or you go into ketosis so the brain really adapts to using ketones. That's really a short version of it. Lyle Mcdonald also talks about this in his "The Ketogenic Diet"
 
Proteinboy said:
karky, yesterday i ate 62 total carbs, making 13% of my total diet.
i usually have milk, and some juice before/after the workout and then just keep carbs low by avoiding starchy carbs, and by eating a lot of vegetables to keep nutrition high.

i dont want to go into ketosis, probably because i am not really aiming to lose much more weight and im only cutting for an additional 2 weeks now.

i am just wondering whats the best macro split for fat loss in general. : ]

and thankyou, cain. i will probably pick up the first book mentioned : D
Click to expand...

When you read the book (s), you will recognize there is a difference between completely depleting glucose strorage and depleting (or lowering) glucose storage--depending on length on diet supporting a role of low carbohydrate, AND the weight training session that is geared toward glucose depleting/or completely glucose depleting.

This difference is significant. Why? Lets say for instance you want to eat more at Thanksgiving, and set up an environment to make your body more tolerent of carbohydrate consumption. Partial---or even complete glucose depletion can set this up properly with the right type person. You would do this a few days (about a week out), and on T-day, your body will be in super compensation mode, and more readily absorb the extra carbohydates such as pies, cakes, bread, and the alike.

Diet.....study it.
 
If we're recommending books, I would recommend one called "The China Study", which was written by a PhD. It states that most of your calories should be from GOOD carbs. Indeed, when you ask about the "effects" of a low-carb diet, "sluggishness" was the first word that came to mind, not fat loss.
 
oh noes, not again.. I really thought we were finished with the china study.. epidemiological evidence FTW.. or not. Also, that book has pretty much been ripped to shreads by many nutrition experts.
 
There is no one ratio of carbs for 'best fat loss'. Everyone's unique.

I have to really cut carbs to shed fat fast. Other people can eat pasta 6x a day and lose just as much weight.

You gotta find what's right for you.

Don't forget about carb cycling. Its great when you don't want to go into ketosis but want to reap some benefits of extremely low carb intake. Plus it keeps you sane since you get to carb load a day or two a week.
 
I have been going under 100 carbs for a few days now...Energy in the gym was really low today (but maybe that had something to do with my cold as well?)

But water weight starts dropping fast as soon as you start.

but for me at least; keto works great but I can't do it because I have PT and can't afford to be lethargic on the 3 mile runs. But for me to lose fat I have to restrict carbs otherwise I don't lose fat as fast if I did something general like a 40/40/20 diet.

So I find keeping under 100 (most days around 80-90 grams) is the best balance I can get.

edit: and if energy is a problem look into the low-carb monsters lol. Took one of those last week- only had like 4-6 carbs and gets you jumpy.
 
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