Low-Carb Diets

Low-Carb Diets 

Several popular diets advocate that you don’t eat carbs, and that’s one way to lose a lot of weight in a hurry. After all, for every gram of carbohydrate that is stored in the body (as glycogen), we store 3 grams of water.  But that’s a good thing since it keeps us hydrated. 

If you go on one of those diets without carbs, it’s like taking a sponge and wringing the water out. You’ll lose the water weight, but as soon as you eat carbs again—and you will at some point, because you need energy to function, and you can only go so long without carbs—then the sponge is going to fill up with water.  Research shows that the weight will come right back, and with a vengeance; people often gain back all the weight they lost while following a diet that severely reduces carb intake—and more. As with dieting, you’ll likely lose some of your lean mass in the process. 

In addition to the decrease in performance associated with low carbohydrate diets,  those following the low carbohydrate diets often omit many of the high-fiber whole grains and the vitamin, mineral and phytochemical loaded fruits and vegetables. 

A better approach is to eat carbohydrates based on your activity level and understand what makes up an actual serving size of carbohydrate. Carbohydrate equals fuel, and the body prefers glucose (what the carbohydrate is broken down into) for energy to fuel both the muscles and the brain. Without enough carbohydrate you are bound to sputter along like a car that is about to run out of gas. This becomes particularly important to the athlete who needs to have a full supply of energy at all times. During exercise or sports activities, the body will use available glucose in the blood for energy. Once that supply of glucose is depleted, the body will begin to break down glycogen, which is stored glucose, for energy. After that is gone, the body no longer has an efficient way to release glucose and your ability to perform at a high level will be compromised. 

Throughout the day and before training, choose mainly lower GI carbohydrates including high fiber whole grains and fruits and vegetables. After your training, eat enough carbohydrates by choosing some higher GI carbs to replenish your glycogen stores. By using carbohydrate as your training and performance partner and not as the forbidden nutrient, your energy stores and your diet will be appropriately balanced.