Low carbohydrate diets can have some unfortunate side effects associated with them. Lowering your carbohydrate intake too drastically can simply take a toll. This is especially true when making a drastic cut.
The effects can be more than just annoying. Side effects such as dizziness, general fatigue, and constant hunger cravings are common with a low carbohydrate diet. Even when done properly, low-carb diets can slowly grind the body down and cause one to falter in their workout regimen and daily activities. Carbohydrates are a major fuel for the body. When they are removed without proper nutritional compensation, the effects are severe and body fat weight regain is likely.
Small portion consumption is a great way to keep your metabolism high without sacrificing essential macronutrients like carbohydrates. Nevertheless, one can begin to cut out calories through a tapering of carbohydrates as well. It is important for you to time the cut well. It is also important you taper your carbohydrates steadily and in small portions. Shocking the body with 70-100% removal of carbohydrates can cause a rebound effect due to cravings. You can instead attempt halving the bread for one or two meals per day. You can also remove the carbohydrates from your meals later in the day, while keeping your early meals the same. Cutting down on carbohydrates can cause a drop in overall energy levels. Thus, usually cutting the carbs out of the meals later in the day is recommended. By continuing your carbohydrates in the morning meals, you ensure yourself the energy throughout the day. You also will stay the effects of carbohydrate cravings come dinnertime.
Endomorphs and Protein Increase
Endomorphs have the hardest time melting away body fat given their general physiology. In general, their body maintains calories and carbohydrate-related fats better than other body types. This can be a frustrating hurdle to overcome for the average endomorph. But, making a drastic leap into a No-Carb diet can be disastrous, despite what some dieting fads say. The fact is that carbohydrates are hard to escape, and are also important to the body. Even those endomorphic individuals who have high sensitivity to carbohydrates need to ensure they receive some form of carbs now and then. The trick is to do so at the proper proportions and if possible, before activities or workouts. Upping the percentage of protein in proportion to the decrease in carbohydrates can help as well. The body works harder to digest and absorb protein than it does carbohydrates. This work keeps the metabolism at elevated levels. The more protein you substitute for carbohydrates, the more your metabolism will burn fat. However, do not remove too many carbohydrates too often. Else, your body will go into a survival mode when any carbohydrates are taken in. The effect will be effort lost as the body turns those carbohydrates into fat cells in an attempt to protect its fuel source.
Ectomorphs and Protein Increase
Ectomorphs generally have higher metabolisms and other body types. This can make it difficult to know what to do with low-carb diets. There are still benefits to lowering the carbohydrate intake for ectomorphs. Just like with endomorphs, some ectomorphs have carbohydrate sensitivity, causing their body to hold onto the fat produced by carbs. Just like endomorphs, ectomorphs who utilize a low-carb diet should intake carbohydrates before activities and workouts to lower its fat producing effect. Ectomorphs should also up their level of protein, even more than endomorphs. This is because their body often needs to utilize more protein to create and maintain muscle growth.
Bodybuilding and High Protein
No matter what the body type, lowering your carbohydrate is an important aspect come competition time. Lowering your carbohydrates will help shed the water weight and body fat weight that can compromise an otherwise cut look. Bodybuilders, just like anyone else, should not remove carbohydrates completely unless for short periods just before competition. While in a general cycle, a bodybuilder should simply up their amount of protein to around 50% of their diet. The carbohydrate percentage should be close to equal with the fat content. 20-30% for both carbohydrates and fats is usually the proper amount to maintain. It can be possible to even up the level of protein for some, as each person must keep their natural nitrogen levels high enough to stay in the positive. The general concept is to lower but not remove carbohydrates. Without them, bodybuilders will often run out of energy in their workouts. Upping the protein levels and keeping a low-but-steady amount of carbohydrates can help avoid any fatigue or slacking in the weight room.
If one wants to lose weight, have the positive effects of the low-carb diet and still get the carbohydrates they need, then carb cycling is the only answer. Carb cycling is a guaranteed way to have all the bonuses of a low carbohydrate diet. It also avoids the hunger cravings and dizzy spells of the low carbohydrate diet. To avoid the plateaus of a low-carb diet, simply pick random and semi-frequent days wherein you up your carbohydrate intake. This keeps your body out of a “survival” mode where it begins to hold onto all the carbohydrates you give it. In other words, it reminds the body it is not starving due to lack of carbs. By avoiding this survival mode, you will avoid the fat-mongering reaction the body naturally enacts when lacking in carbohydrates.
The general concept for having a proper diet that loses weight and builds muscle is simple. You eat frequently, lowering your carbohydrates across the board, and pack on the protein. With your metabolism raised and your sugars decreased, you will naturally lose weight. Of course, this all must be supplemented by workouts or general daily activities. It is equally important to not starve your body. A starved body becomes desperate, and nothing scares the body more than a lack of carbohydrates. By keeping the proper percentages and cycling well, you are sure to garner success.