By Charles Poliquin
We live in a time when people are more diet conscious then ever. Nonetheless, people continue to have problems managing their weight. Low carbohydrate diets are a solution for many clients, but they must be managed correctly.
I would like to make the following 10 points regarding low carb diets. Of course, I could go on and on regarding this subject, but these are important points to consider:
1. Carbohydrate intake should be individualized. Some people simply cannot train for extensive periods of time on low carb diets.
2. “Low carb for life” is the best solution for at least 75% of the population. By eliminating grains, 90% of the nation’s health care cost would go down, taking care of problems with triglycerides, LDL, C-reactive proteins, low androgens, etc.
3. People don’t need as many carbs as they think they do. A lot of people are kidding themselves about how many carbs they need. “Man, I need my carbs,” they say. Yeah, right! What you need to realize is that there is a difference between a mouth and a vacuum. Consider portion control as part of any program.
4. Make “low-carb” eating part of a lifestyle. Clients should consider a “low carb lifestyle” rather than merely a “low carb diet.” Forty to 50 grams per day of good carbs are plenty for most of the population. That is why there are so many fat dieticians and personal trainers.
5. Distinguish the difference between natural carbohydrates and “neo” carbs. Did a caveman have access to donuts (i.e. “neo-carbs”)? No. Did a caveman have access to pasta? No. Pasta is a “neo-carb.” Did a caveman have access to grapes? Yes. Grapes are natural, allowable carbs (in some instances.)
6. Nutrient timing makes a difference. I think a 200-pound man can stay lean eating 250 grams of carbohydrates a day, if 200 grams of them are taken post-workout. The other 50 grams must be spread out throughout the day in low glycemic portions.
7. Eat vegetables. No one eats enough vegetables. Have you ever heard of anybody binging on brussel sprouts? If you do not eat enough veggies, a daily intake of mixed fibers may be indicated for a short period.
8. Stay lean. The leaner you are, the more carbs you can eat. Remember, I said “stay lean,” not get lean. Get lean first if you want carbs.
9. Dramatically improve insulin sensitivity. There are plenty of nutraceuticals (i.e. R-form stabilized alpha-lipoic acid, not the useless racemic form that everybody sells) and botanicals that improve insulin sensitivity. There are also functional tests that can determine which work best for you. Insulin sensitivity and the ability to hypertrophy while leaning out are strongly correlated, more so than androgen output.
10. Mix it up. Every fifth day you should go back to eating more good carbs, as oxidation of BCAA is compromised on low carb diets. The amount of good carbs is inversely proportionate to your percentage of body fat. Remember - Low carb diets without a high intake of smart fats are suicidal.
Penzo pozza interezzare...forse è old ma male penzo nn fà!
We live in a time when people are more diet conscious then ever. Nonetheless, people continue to have problems managing their weight. Low carbohydrate diets are a solution for many clients, but they must be managed correctly.
I would like to make the following 10 points regarding low carb diets. Of course, I could go on and on regarding this subject, but these are important points to consider:
1. Carbohydrate intake should be individualized. Some people simply cannot train for extensive periods of time on low carb diets.
2. “Low carb for life” is the best solution for at least 75% of the population. By eliminating grains, 90% of the nation’s health care cost would go down, taking care of problems with triglycerides, LDL, C-reactive proteins, low androgens, etc.
3. People don’t need as many carbs as they think they do. A lot of people are kidding themselves about how many carbs they need. “Man, I need my carbs,” they say. Yeah, right! What you need to realize is that there is a difference between a mouth and a vacuum. Consider portion control as part of any program.
4. Make “low-carb” eating part of a lifestyle. Clients should consider a “low carb lifestyle” rather than merely a “low carb diet.” Forty to 50 grams per day of good carbs are plenty for most of the population. That is why there are so many fat dieticians and personal trainers.
5. Distinguish the difference between natural carbohydrates and “neo” carbs. Did a caveman have access to donuts (i.e. “neo-carbs”)? No. Did a caveman have access to pasta? No. Pasta is a “neo-carb.” Did a caveman have access to grapes? Yes. Grapes are natural, allowable carbs (in some instances.)
6. Nutrient timing makes a difference. I think a 200-pound man can stay lean eating 250 grams of carbohydrates a day, if 200 grams of them are taken post-workout. The other 50 grams must be spread out throughout the day in low glycemic portions.
7. Eat vegetables. No one eats enough vegetables. Have you ever heard of anybody binging on brussel sprouts? If you do not eat enough veggies, a daily intake of mixed fibers may be indicated for a short period.
8. Stay lean. The leaner you are, the more carbs you can eat. Remember, I said “stay lean,” not get lean. Get lean first if you want carbs.
9. Dramatically improve insulin sensitivity. There are plenty of nutraceuticals (i.e. R-form stabilized alpha-lipoic acid, not the useless racemic form that everybody sells) and botanicals that improve insulin sensitivity. There are also functional tests that can determine which work best for you. Insulin sensitivity and the ability to hypertrophy while leaning out are strongly correlated, more so than androgen output.
10. Mix it up. Every fifth day you should go back to eating more good carbs, as oxidation of BCAA is compromised on low carb diets. The amount of good carbs is inversely proportionate to your percentage of body fat. Remember - Low carb diets without a high intake of smart fats are suicidal.
Penzo pozza interezzare...forse è old ma male penzo nn fà!
Commenta