Does the best diet exist, or do most of us search in vain for the optimal method for maximum fat loss? There are many myths and misconceptions about dieting. Let our experienced team show you how to find the best diet plan for athletes
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The question of which diet produces the best results and whether there is the best diet at all is asked very often. Does the success of the diet depend on the metabolism or are diet products the all-purpose means to win the fight against stubborn fat deposits? We got to the bottom of this crucial question, which entails many more questions, to give you a comprehensive overview of the currently best diet plan for athletes in our opinion!
Roughly, one can differentiate between two different approaches to diets, which the bottom line usually boils down to. There are several differentiations within the diet forms, but the tendency is mostly in the direction of low-fat or low-carb diets! Low-fat diets are based on the assumption that fat makes “fat”. Fats are eliminated from the diet as much as possible to achieve the desired results to prevent this. The modern low-carb diets proceed quite differently. They even demonize carbohydrates by making them responsible for the fat deposits
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Low-carb diet vs. low-fat diet
The bottom line is, therefore, the most important question is whether a low-carb diet or a low-fat diet leads to better results. In this case, one can almost make the unequivocal statement that low-carb diets do much better for a variety of reasons. Several athletes cannot cope with this form of diet at all and who do better with the low-fat diet. In general, however, the low-carb diet is, on the one hand, easier to stick to and on the other hand, it is even more successful in terms of fat loss and the avoidance of the yo-yo effect!
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How do low-carb diets work?
A low-carb diet takes advantage of the fact that the body or the brain needs glucose (sugar) as fuel. The body can store between 400-600g of carbohydrates/sugar in the form of glycogen in muscle tissue and the liver. These stores are created for about 2 days since the brain alone needs between 100-200g of carbohydrates per day. If you start with the low-carb diet and consume less than 30 grams of carbohydrates per day, the body will face a dilemma on the third day. At the latest, the brain urgently needs carbohydrates, but there are no more carbohydrates available due to the empty glycogen stores.
Since the body had to survive evolutionarily, it naturally has “emergency strategies” to survive. As soon as the body signals that it is no longer supplying new carbohydrates, it will first make your life hell to get to the coveted sugar. The first two days of the changeover are very hard, you have to reckon with performance lows, a bad mood, and also massive cravings for sweets – your hard will is required here!
What happens?
From about the third day the body realizes that it has no chance with this strategy and that there is no more sugar. So that he still survives, he now has to take the emergency measure mentioned above. Our pancreas can use the hormone glucagon to produce so-called ketone bodies from fat. These ketone bodies taste slightly sour, which can also be seen in a slightly sour taste in the mouth. As soon as these ketone bodies are produced, the brain can use them as a kind of “replacement carbohydrate” for energy supply just as well as glucose. But since it is more economical for the body and it naturally wants to store a lot for survival, it prefers to use carbohydrates for it!
From the third day on, you can also expect a significant increase in performance. This in ancient times served to be able to hunt better in times of need. You can use this natural bonus during the diet for a better mood and harder training! From now on, your body will immediately draw the energy in large pieces from the fat cells. Part of it is also obtained from the muscles. But nowadays, through hard training and, a sophisticated protein-rich diet, muscle loss can be countered extremely well.
How does a low-fat diet work?
The low-fat diet chooses exactly the opposite strategy. This in no way reduces the carbohydrates, but in return, the fats are massively reduced. This outdated form of diet aims to burn the stored fat through fewer calories and less fat intake. The bottom line is that low-fat diets are less effective in our opinion.
If you still want to go on a low-fat diet then we will give you a few very important tips for best diet plan for athletes.
You must keep the protein content of the low-fat diet very high. In the past, a lot of carbohydrates were consumed, but protein and fat intake were kept quite low. With this, you destroy your entire metabolism. We’re putting this so harshly at this point because it is an important fact. This is also the reason why most of these diets have a yo-yo effect. First, the metabolism is throttled by the low-calorie intake, and the muscles continue to break down due to the low protein intake!
If you now consume less than 30 grams of fat per day then the hormone metabolism does not even function properly. This will ultimately lead to a further reduction in metabolism and muscles.
So if you are dependent on a low-fat diet because you cannot tolerate the low-carb diets, then you should heed the above tips. You should also use whole-food products such as whole-grain bread, oatmeal, etc.! It is the best diet plan for athletes.
The big disadvantage of low-fat diets!
The biggest disadvantage of low-fat diets is the constantly high insulin level. Insulin level is provoked by the carbohydrates that are added. This high level of insulin has massive aftereffects. As soon as insulin levels rise, fat burning slows down, which of course is very bad for the diet. Furthermore, the falling insulin level causes cravings and the associated bad mood if it is not breastfed. Overall, mood and appetite tend to be a struggle during the low-fat diet, while the low-carb diets are more playful!
Low carb diet
Other Benefits of Low Carb Diets
The benefits of low-carb diets are almost infinite.
Due to the high intake of protein and fat, your metabolism is also very well protected in connection with hard training. The high protein intake also protects the muscles. The maintenance of muscle is essential during the diet phase, since they are the engine of metabolism .
Conclusion
We advise you to follow a low-carb diet. We have several low-carb diets on our sides, such as the anabolic diet and the metabolic diet. It is up to you which form of the low-carb diet you ultimately choose. Both forms are very effective and have their staunch supporters!
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