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No Carb, Low Carb and Modified Carb Diets.

Do you know the differences? 

No carb – great short term for fast fat loss.
This refers to a ketogenic diet where the person consumes a very low dietary carbohydrate intake (usually less then 30g a day). Dietary carbohydrates are usually replaced with a high fat intake from foods such as fatty meats, eggs, butter, oily fish and nuts.  This forces the body to go into a state of ketosis. This means that the body is using fat as an energy source rather than glucose from carbohydrates. Ketone bodies are molecules produced during fat metabolism and can be used by the body as energy, in fact the heart muscle and kidneys prefer ketones for energy over glucose. A person can live in a state of ketosis for a long time and can be perfectly healthy; in fact some people believe it gives them the edge in endurance sports and fat loss.

Potential downsides do exist;

  • A rather restricted diet in order to stay in ketosis.
  • There is some debate over the potential for slowing down thyroid hormone production.
  • A ketogenic diet is anti catabolic, so it will stop the breakdown of muscle, however it may be difficult to build extra muscle without the aid of dietary carbohydrates.

 

Low carb – great for sustainable all round health and fat loss.
This simply refers to reducing dietary carbohydrates compared to the average individual. People eating a low carb diet would avoid grain products, most dairy, high sugar fruits and confectionary. This is less restricted than a ‘no carb’ diet and doesn’t require the body to go into ketosis. A low carb eater would replace the dietary carbs with extra fat, extra protein or a bit of both. Generally a ‘low carber’ would stay low carb almost all of the time with maybe an occasional cheat meal.

 

Modified carbohydrate diet – Diet of choice, best for all round physique and performance.
This is about consuming carbohydrates at the right time. Knowing when to eat low carb and when to eat high carb. A modified carb diet is flexible and can be tailored to the individual’s goals and requirements, specifically a training schedule.