High Protein Low Carb Diet Plan – The Best Low Carb Diet Information – Carbohydrate Intolerance

Published: 05th May 2010
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Generally, people looking for low carb diet information are suffering from carbohydrate intolerance, preparing for some fitness competition or trying to achieve certain specific weight loss goal within a short span of time. Again, there are people who are simply trying to follow other's diet because it works for other people. If you are among them, then you might like to give a serious second opinion because it may not be the right diet plan for you. In such a situation, your priority should be more for a proper balance of nutrients (carbohydrates, proteins, and fats) with your diet which is the most important rule of nutrient ratios to lose weight permanently to good health.

High protein low carb diet is best for some people to lose weight

There are people who are carbohydrate sensitive and they have no choice but to consume lower carbohydrate for weight loss to happen. Generally, endomorph body type suffers from carbohydrate intolerance. When they consume carbohydrate there is a sharp rise in the blood sugar and insulin levels than other body types, this easily promotes fat storage. Please keep in mind that these are exception for people with carbohydrate intolerance rather a common diet formula to lose weight.

Important information before adopting low carbohydrate diet

The best way to approach for a good customize diet plan is to first determine your body type, genetic variation, metabolism, weight loss goal, training and physical activities. Of course, it will take some time and research to decide the best diet plan for you but it is imperative for weight loss success. Nutrient ratios will vary from one person to another based on these differences. This is including for people with carbohydrate intolerance. There is no common low carb diet or diet plan that will work for everyone. You'll need to work out on your own unique nutrient ratios and diet plans which are best suitable for you.

Carbohydrate definition for low carb diet

The first low carb diet information is to understand carbohydrate definition:

Very high carb diet 60 - 70%

High carb diet 55 - 60%

Moderate carb diet 40 - 50%

Low carb diet 25 - 35%

Very low card diet 5 - 15% (also known as ketogenic)

Carbohydrate is a premium fuel used by our body, and unlike protein which is used for building materials, carbohydrates are used primarily for energy. It is the most preferred energy source for all body functions and if it is restricted energy levels and performance will be weaken. This is the reason why maintain high protein low carb diet through out the year is counterproductive and unhealthy. Remember, low carb diet approach to fat loss may be effective but it is mostly used for a short period of time to meet certain goal.

The best carbohydrate ratio to protein and fat

The biggest disadvantage of low carb diet and low calorie diet is muscle loss. The next disadvantage is your body entering into starvation zone. You want to avoid these from happening at all cost. When you maintain a low carb diet, the decrease in carbohydrates intake has to be correspondingly increased with protein and some good fats to create a balance. The ratio of protein to carbohydrate will depend on your body type and metabolism which can only be determined through research and trail.

For a start moderate carbohydrate diet which is 40% carbohydrates, 30 - 40% protein and 20 - 30% fats is good enough to speed up your fat burning process including endomorph body type. The starting baseline carbohydrate consumption for both women and men is 50 - 55% of the total daily caloric intakes. Anything below moderate carbohydrate (low carb diet and very low carb diet plan) needs doctors and specialists consultation before implementing the diet plan.

Choose good carbohydrates over bad carbohydrates

There are primarily two types of carbohydrates, simple and complex carbohydrates. Carbohydrates are further categorized into starchy and fibrous carbohydrates, high glycemic and low glycemic carbohydrates. Consuming quality carbohydrates is equally important as taking the right quantity. Complex carbohydrate is considered to be the best to lose body fat and maintain muscle. There are numerous reasons why they are better than simple carbohydrate. The most important reasons are:

• They take longer time to digest and provide sustained energy levels without increasing blood sugar.

• Complex carbohydrates have higher thermic effect of foods and make you feel fuller.

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