I wanted to take a look at the low carb diet so see how it can benefit your weight loss goals, but also have its disadvantages if it’s not followed correctly. Let’s get started with what the low carb diet is.
The low carb diet is where you drastically reduce or even cut out all carbohydrates. These are going to be foods like oatmeal, rice and pasta, potatoes, and even fruit. Especially dried fruit which is high in fructose which gets broken down into sugar and gets stored as body fat. Now people drastically cut down or eliminate carbohydrates in the hope that if they’re not ingested sugar, there body is not going to have any sugar to store as body fat, therefore it’s going to be use existing body fat to burn as a fuel source. Now technically this is correct, however, if you cut down your carbohydrates or even cut them out you’re often reducing your calorie intake too much as well. When you do this your metabolism slows down. Your metabolism is your body’s internal furnace that regulates your food converted into energy, just to enable us to survive and be well. Your metabolism needs to be higher if you frequently work out to maintain a lean physique. So chances are if you drop your carbohydrates too low and not effectively replace them with enough calories from proteins and fats, your weight loss, or fat loss are going to come to a halt.
So how do you get around that? Well you need to adjust your protein and fat levels as you reduce your carbohydrates. An average person RDA (recommended daily allowance) is 2000 calories per day. You have to be careful that you spread these calories out throughout the day. If you’re one of those people that misses breakfast or misses meals it’s not ok to consume all of your calories at the end of the day before you go to bed. You’re not going to be helping your fat loss goals.
If you find that you don’t have enough time to cook healthy meals every night you can look at a meal replacement solution. There are lots of meal replacement powders out there that have lots of protein, fatty acids, and can even include some carbohydrates. One serving of these powders can give you around 600 calories which is around a third of your daily intake. The important thing is that these calories aren’t really coming from carbohydrates, their coming from proteins and essential fatty acids that your body needs for proper brain function, organ function, and fuel. I wouldn’t recommend cutting out carbohydrates completely, just reducing them. I would recommend that 15-20% of your daily calorie intake come from carbohydrates. Some people don’t want to go that low so there are other powders that have more carbohydrates. It all depends on what your goals are. All these are based on a 2000 calorie RDA so if you want a little bit more carbohydrates or are more active then make the right adjustments for you.
Let me tell you how I incorporate these BPI Sports ISO-HD powders into my daily routine and workout schedule. The simplest way to ingest the powder is to mix a serving size with a bottle of water and consume. This makes it easy if you’re traveling or on the go. I personally like to blend everything. I put about 12 ounces of water in a blender. It comes out silky smooth and well blended that way. The final way I like to incorporate the food into my diet is by making a protein powder pancake. I mix egg whites with the protein power and stir it up until it’s combined. I spray some non-stick spray into a frying pan and pour in the batter. After a minute or so flip it over and cook on both sides. Sometimes I cook this when I want something more than just a protein shake.
So there you have it, the low carb diet is a great way to get your calories from protein and essentially fatty acids and reduce your intake of carbohydrates that can be stored in the body and converted into body fat. If you liked this article leave me a comment and let me know how else you like to incorporate powders into your diet. Until next time.