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IntroductionDr. Robert C. Atkins once stated, " A carbohydrate- restricted diet is so effective at dissolving adipose tissue that it can create fat loss greater than that which occurs in fasting." Approximately 40 years ago, nutritionists discovered that eliminating carbohydrate from your diet would result in a rapid loss of body fat.
How does this diet work?
This diet consists of cutting carbohydrates, processed or canned foods and replacing them with high fat, high protein foods. The cutting of carbs is really cutting out all sugars, and starches, and preservatives.
Why does this diet work?
1. It creates fat mobilization. Proven to take off more fat than other diets, which have the same caloric intake.
2. It is pleasant and filling, no hunger involved. It allows you to eat.
3. It is maintainable. It keeps the fat off instead of letting it return.
4. It is a high-energy diet.
5. It is healthy, maintains a good cardiovascular system.
6. It maintains a good insulin level, which governs the basic mechanism by which the body lays on fat.
Are there any side effects?
There can be side effects for some people. These consist of loss of muscle mass, low energy levels, mood swings, depressiveness, and binge eating. But, these effects vary from one man to another and you should experiment with both the low-carb diet and the low-fat diet during your off season to see which one works best for you.
How do I do it?
If you plan to start this diet begin by consuming about 300gr. a day and then drop 40-50 grams each week until you hit a plateau of about 30-50 each day. Make sure to increase your levels of vitamins, minerals, and proteins. Try to eat only meat, poultry, fish, eggs, and milk products. Following are some sample menus:
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Breakfast |
- Bacon, ham, sugarless sausage, Canadian bacon or steak.
- Decaffeinated coffee or tea.
- Supplements
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Lunch |
- Bacon, cheeseburger. No bun
- Small tossed salad
- Seltzer water
- Supplements
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Dinner |
- Shrimp cocktail with mustard
- Steak, roast, chops, fish , or fowl
- Tossed salad
- Sugar-free jello with a spoonful of artificially sweetened heavy whipped cream
- Supplements
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Snack |
- boiled eggs, cold cuts, or cheese
- protein shake
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Breakfast |
- 3 oz. tomato juice
- Western omelet
- Half of a cantaloupe
- Supplements
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Lunch |
- Broiled chicken
- Green salad
- Iced tea
- ½ Cup strawberries in cream
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Dinner |
- Veal chops, roast beef
- green beans (green vegetable)
- Supplements
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Snacks |
- Generous cup of fruit compote
- Glass of dry wine
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* tip: While experimenting with this diet take detailed notes of what you are eating, how you are feeling, and how your body is responding. Use a carbohydrate counter book to help you with this.
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Low Carb Dieting
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Bodybuilding all together can be pretty tough at times. Probably one of the most difficult feats is to lose body fat while maintaining muscle mass, not to mention adding additional muscle mass.
Some diets restrict calories to the point of causing the body to go into a "starvation mode". In starvation mode, the body holds onto fat stores and instead eats away muscle tissue for energy.
Other diets, popularized mainly in the eighties, stress a severe reduction in fat. Low fat this, low fat that. These diets recommend you consume a suitable amount of proteins and carbs, but drop the fat. It seems to make sense considering many people came to associate fat in food with the love handles on their bodies. I mean, restrict fat and you should get thinner, right? Nope!
The body uses six essential nutritional components to furnish the body with heat and energy, provide material for growth and repair of the bodies tissues, and to help regulate body processes. These are proteins, carbohydrates, fats, vitamins, minerals, and water. The bodies primary energy sources or preferred sources of energy are carbohydrates and fats. Proteins are broken down into amino acids, which are drawn on by the body for repair of cells and tissues. The body's first choice for energy needs is carbohydrates, followed by primarily stored bodyfat.
As the primary fuel of the human machine, carbohydrates make up the largest of our food groups. They include the likes of grains, potatoes, pasta, fruits and vegetables. The smallest component or molecule of carbohydrates are sugars. The three types of sugars are: Monosaccharides (Single sugars), disaccarides (Double sugars), and polysaccarides (Complex carbs). It makes sense that the easiest of the sugars to digest are simple sugars. Double sugars require somewhat more digestive action to release their energy. Complex carbs, on the other hand, require extended enzymatic action to reduce them to simple sugars. Through the bloodstream, complex carbs travel to the liver. Here they are converted to glucose or blood sugar. The majority of glucose is then carried to the brain where it is used to provide mental energy and the muscles to be used for energy. A smaller amount of blood sugar is converted to glycogen. Glycogen is stored in the liver and muscles and is the single most important fuel for endurance athletes, as it is the energy source that is most easily accessed. Excess glucose is converted to fat and stored throughout the body as reserve energy.
The low carb diet goes on the premise that as long as a sufficient amount of carbohydrates (glycogen) in the blood stream and body exists, there is no need for the body to resort to burning stored fat for energy. It's true that a reduction in calories will lead to weight loss; however, if there is still a large percentage of carbohydrate consumption the weight loss will not be as much in fat as in water and muscle.
A severe caloric reduction will put your body in starvation mode, causing your metabolism to slow down and your fat to be burnt off last. Ouch! Therefore, to retain or add to your existing muscle mass, you can not let your body fall into caloric dept. So, in a word, yes...it's true that a severe reduction in calories will result in weight loss. However, your weight-loss will cost you your hard-earned muscles! If you choose to reduce calories (and you may need to), just make sure it's not too extreme and your muscles tissue will keep growing by keeping your exercise intensity high! To make sure your metabolism stays high there are a number of safe, effective, and popular supplements designed to do just that!
So, what can you do to effectively burn the fat without burning your muscles in the process? One popular method at least for the short term is the Low Carb Diet.
The basic principle behind the low carb diet is to switch the body from a carb burner to a fat burner.
Yes, I know that Dr. Atkins has popularized it and it seems like a new "fad diet", but in reality, the low carb diet has been around for quite awhile. Frank Zane, a three-time Olympia, used it to get cut up. In the 50s and 60s it was one of the more commonly used diets for bodybuilders and has since experienced an Atkins, The Zone, etc. explosion of followers.
This can all get pretty boring and scientific. I'm not going to get into all that. Instead, here's a few sample low carb diet plans. For more info on the Low Carb Diet, check out books like Dr. Atkins' New Diet Revolution or The Zone.
Keep in mind, this is not a diet to maintain for the long-run, but it can help jump start you on your way by burning off a bunch of extra fat or getting you cut for a competition. For the long haul, it is recommended to eat a well-balanced diet full of fresh fruits and veggies, protein, and of course, carbohydrates. Check out the Balanced Diet.
Click Here for Sample Low Carb Diets. 
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