Three low-carbohydrate diets to get dry

Three low-carbohydrate diets to get dry

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Every serious strength athlete knows that one of the best ways to get rid of body fat is to cut carbohydrates and at the same time grab food rich in protein and essential fats. What you may not know is that there are many different low-carbohydrate diets and although they all work slightly differently, they all have one thing in common: the ability to help you lose fat quickly and maintain lean muscle mass.

Limiting carbohydrates helps prevent insulin spikes and encourages your body to release stored fat that can be used as fuel. But initially it takes much longer for body fat to be converted into usable fuel than the carbohydrates you consume. That is why many people initially feel that their energy is taking a dive when they are training on a low-carbohydrate diet.

Science continues to demonstrate that low-carbohydrate diets are effective for burning body fat when compared to diets that contain just as many calories but also contain much more carbohydrates. Part of the reason for this is that taking in enough fats and large amounts of protein helps you to heat up your internal stove - your metabolic rate, the amount of calories that you naturally burn at rest - which causes extra fat release that is used as fuel.

We have selected three low-carbohydrate diets for you (a paleolithic diet, a ketogenic strategy and a carbohydrate-altering plan) that can help you become drier quickly. Some diets are somewhat controversial and there are experts who have difficulty with the claims, but the most important thing is that all these programs help you lose fat.

The paleolithic diet

Philosophy

You will be shocked to hear that our distant ancestors did not have farmers' markets, convenient stores or junk food restaurants. They were limited to eating the plants or animals that they could catch or collect. This means that the bulk of their diet consisted of large amounts of meat (but only if available), plants (wild berries, certain vegetables) and often insects (although insects are not an explicit part of the present-day paleo diet). What was not present in the diets of our ancestors were grains and large amounts of sugar and refined starch.

Based on this, proponents of paleodiets argue that our bodies are genetically better adapted to the processing of the food that we have been eating for millions of years than to what has been added since the invention of agriculture and modern food processing. So consuming these old food products should lead to better health, muscle growth and less body fat.

How do you follow a paleo diet

Many people also use protein shakes made from milk and insulin-pounding sugars around their workouts to boost muscle growth and reduce body fat.

  • Breakfast

Eggs, salmon, fruit

  • Morning snack

Chicken fillet, spinach salad with olive oil

  • Lunch

Leg of lamb, sweet potato, asparagus

  • Before the training

Turkey fillet, fruit

  • After training

Proteins, fruit

  • Diner

Steak, baked potatoes, vegetables

  • Snack before bed

Cooked eggs

Paleo low carbohydrate diets

What should you eat

Meat, meat and more meat, plus vegetables, fruit, tubers (yams and potatoes), seafood, nuts and seeds and oil such as coconut and olive. Did we mention that you should also eat meat?

What not to eat

Cereals, legumes, dairy products (certainly not skimmed milk because of the lactose) and refined food, in particular sugar and salt (other than sea salt), artificial sweeteners and vegetable oil.

Benefits

Paleo diets have become much more accessible because they have become trendy and they are very good for people who want to stay dry all year round and slowly gain muscle mass. There is no reason to limit your calories because you get the majority of your calories through foods rich in protein and dietary fats. Nowadays there are also many delicious recipes that are paleo!

Cons

A paleo diet is not meant to get dry or gain muscle mass. It's in between. That is not the best choice for those who want maximum muscle mass or fat reduction.

Why should you follow it

Consider a paleo diet if you want to lose fat and gain muscle mass, but if you don't need to take part in a physical or bodybuilding competition on stage.

The ketogenic diet

Philosophy

If you remove the carbohydrates from your diet, your body needs an alternative energy source to fuel activities. To do this, the body first grasps muscle tissue, but if you use a large amount of protein, you encourage the body to use stored fat. The ketogenic diet is a way to fool your body into thinking that starvation is taking place while you still get enough calories from protein and fats to make you feel saturated and protect your muscle mass from being used as fuel.

The ketogenic diet is very similar to the Atkins diet, with perhaps the biggest difference being that at Atkins you are not peeing over a ketone strip to determine if you are in ketosis. That is the condition that your body is in when the stored fat releases to burn for your activities. Ketone particles are visible in your urine, giving you a measurable indication that you are in that state.

What should you eat

Meat, cheese, oil, fish, eggs, very low-carb protein products.

What should you not eat?

Refined food, sugars, grains and even no fruit and vegetables when you start the diet.

Keto diet

Benefits

You can eat your normal amount of calories, so you are probably not hungry too much. Add high-fiber vegetables (broccoli, spinach, other green vegetables) once you are in ketose. Some endurance athletes have started to follow a ketogenic diet program and claim that they can perform at extreme levels without beating, because they have an immediate amount of body fat available and their bodies are no longer dependent on carbohydrates to fuel their activity.

Cons

You cannot eat carbohydrates and stay in ketosis, so this is a fairly limited diet. During the initial stages it is best to even remove fruit and vegetables from your list to keep your carbohydrate intake to a minimum, so that you can get into ketose as quickly as possible. You also need to pee on ketone strips to check your urine for ketone particles and that is not as nice as you may think. Finally, it often happens that people get a stinking breath when they are in ketosis.

Why do you have to follow it

The ketogenic diet is one of the quickest ways to lose fat, because you can eat them as much as you want during the entire day, as long as you stick to the food from the program.

How do you follow a ketogenic diet

You can use many carbohydrate-free milk products, but you should omit milk because of the lactose. You also need to use low-carb protein shakes during the day.

  • Breakfast

Ham, eggs

  • Morning snack

Cheddar cheese, low in carbohydrate

  • Lunch

Salmon, avocado (or chicken and mayo)

  • Before the training

Whey protein, creatine, BCAAs, glutamine

  • After training

Whey protein, creatine, BCAAs, glutamine

  • Diner

Sirloin steak, spinach with olive oil

  • Snack before bed

Boiled eggs, turkey breast (or casein protein)

During the initial stages it is best to even remove fruit and vegetables from your list to keep your carbohydrate intake to a minimum, so that you can get into ketose as quickly as possible.

The carbohydrate rocking diet

Philosophy

If you consume very little carbohydrates, your body fat will burn. But your metabolic rate (the number of calories your body burns every day) is also starting to slow down. But by drastically changing the amount of carbohydrates you eat every day, you actually help to increase your metabolic rate.

By varying the amount of carbohydrates you eat from day to day, you will feel better over the longer term and it will allow you to burn more body fat than if you were on a low-carbohydrate diet, without alternating with carbohydrate-rich days .

What should you eat

Protein-rich food: meat, eggs, protein shakes, cheese, vegetables and fruit. And even carbohydrate-rich foods, including lean sweet treats on specific days.

What should you not eat?

Foods rich in both fat and carbohydrates. You can eat them separately, but not at the same time.

Carb cycling diet

Benefits

The carbohydrate-rich days help your muscles to become full, while you also reduce your body fat.

Cons

Many people follow a standard meal schedule. Rocking carbohydrates forces you to change your schedule depending on the day of the week.

Why do you have to follow it

It is one of the best schemes to maintain muscle mass and reduce body fat.

How do you follow a carbohydrate rocking diet

Instead of having a daily schedule, you need to understand how many carbohydrates you need every day of the week because your diet is clearly different from day to day. Good sources of slow-digesting carbohydrates are sweet potatoes (or yams), brown rice, oatmeal, and whole-grain bread. Fast-burning carbohydrates come from sugars, honey and lean refined bread.

On some days you can even use desserts as a cake, as long as the fat content remains low. The schedule below is based on a strength athlete who normally eats about 300 grams of carbohydrates per day. You may need to adjust the numbers slightly up or down depending on your body weight, metabolic rate and normal carbohydrate / calorie intake.

  • Monday

150 grams of slow-digesting carbohydrates in the morning and fast-digesting carbohydrates around your workouts. Divide this into approximately equally large portions. In addition to vegetables, you should avoid carbohydrates in your dinner and in your snack before bed.

  • Tuesday

Same as Monday.

  • Wednesday

Same as Monday.

  • Thursday

400-500 grams of carbohydrates. Provide enough carbohydrates throughout the day. Cut well into dietary fats on carbohydrate-rich days.

  • Friday

Same as Monday.

  • Saturday

Same as Monday.

  • Sunday

300 grams of carbohydrates. Emphasize one cheat meal instead of eating carbohydrates throughout the day. A lean pasta meal is a good example of a smuggling meal for this day.

This article was written by Muscle & Fitness

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