Many people are under the belief that the way to lose fat is to reduce or completely remove carbohydrates from their diet. Just because they aren’t classed as ‘essential’ like proteins and fats it doesn’t mean they aren’t extremely useful!
Most low carb diets like Atkins or Keto, that are embarked upon for a short period of time will show an initial weight loss, but this is mostly due to calorie restriction. If you are in an energy deficit you will lose weight and cutting out certain food groups are just methods for creating the deficit needed for weight loss.
Low carb diets can result in short term fat loss but are not an advisable long term solution, especially for women. If they are done extensively they can result in rising stress hormones, the inability to build lean muscle tissue thus leading to a slower metabolism, both of which are the complete opposite of what you are trying to achieve for a better body composition.
Stress hormones are effected by a low carbohydrate diet. Elevated Cortisol means increased
inflammation, which is linked with carrying extra fat around the midsection/ torso in females.
Reduction in testosterone means less ability to gain lean muscle tissue which is extremely
important when it comes to increasing your metabolism (the rate at which your body burns calories at rest). The reduction of carbohydrates in the diet can lead to a decrease in your body’s production of the hormone T3 which regulates your metabolism and blood glucose.
Another important factor to consider is the role of carbohydrates in training and exercise. In order to get the most out of our training sessions we need to be able to train with intensity. Before your training session you want the glucose in your bloodstream so you have energy to train. During your session carbohydrates can be used to minimise muscle breakdown, increase training intensity and feed muscular swelling. They are also needed post training for quick, effective glycogen replenishment.
Eating a wide variety of foods, including carbohydrates, during any fat loss diet not only ensures that you get everything needed for your health but also that you can be consistent in order to achieve your goals.
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