A low-carbohydrate diet is one of the diets that promote weight loss, but weight loss on this kind of diet can cause significant muscle loss. Muscle gain is possible on a low-carb diet, but only under certain circumstances. If you want to go on a low-carb diet, you need to make sure you are getting the nutrients you need to lose fat and gain muscle. As a precautionary measure, talk to your doctor before going on this type of diet to see if it is appropriate for you.
Carbs and Fuel
Your energy needs must come from carbs, protein or fats. With vitamins and minerals putting these fuel sources to use, your body depends on these three macronutrient forms for energy. The body uses carbs first for fuel. If your body doesn't have enough carbs, your body relies on the remaining two fuel sources, protein and fat. Fat and protein must either come from foods or bodily resources, such as fat stores and muscle tissue. To gain or preserve muscle mass on a low-carb diet, you must eat less fat and eat more protein sources.
Dietary Factors
It is crucial for you to eat more protein when you go on a low-carb diet to prevent muscle loss. A low-carb, high-protein diet can have a significant impact on body composition. A 2003 study conducted at the Department of Food Science and Human Nutrition, University of Illinois at Urbana-Champaign, placed participants on one of two diets: high-protein, reduced-carb or low-protein, high-carb. Researchers found that participants lost weight on both diets, but the group on the high-protein, low-carb diet spared muscle loss, while those on the low-protein, high-carb diet lost almost a third of their weight from muscle tissue.
Exercise for Muscle Gain
Other factors also determine whether you'll gain muscle mass on a low-carb diet. You wouldn't be able to preserve or gain muscle mass by making dietary changes alone. You must also exercise your muscles to gain muscle mass. Research in a 2005 study conducted at the University of Illinois in Urbana found that it was the overall combination of cardiovascular exercise, strength training and a low-carb, high-protein diet that had the most significant impact on overall body composition.
Sustained Body Composition
A low-carb diet can help your body make the changes it needs and help you sustain those changes. A joint study conducted in 2005 from the University of Washington School of Medicine in Seattle and the Oregon Health and Science University in Portland found that a high-protein diet might be responsible for sustained weight loss and improved body composition. This is because high-protein diets suppress the appetite, which can help dieters initially lose weight and keep the weight off. Higher protein intake also preserves muscle mass, so the body stays toned.
References
- "Journal of Nutrition"; "A Reduced Ratio Of Dietary Carbohydrate To Protein Improves Body Composition And Blood Lipid Profiles During Weight Loss In Adult Women"; D.K. Layman; February 2003
- "Journal of Nutrition"; "Dietary Protein and Exercise Have Additive Effects on Body Composition During Weight Loss in Adult Women"; D.K. Layman et al; August 2005
- "American Journal of Clinical Nutrition"; "A High-Protein Diet Induces Sustained Reductions In Appetite, Ad Libitum Caloric Intake, And Body Weight Despite Compensatory Changes In Diurnal Plasma Leptin And Ghrelin Concentrations"; D.S. Weigle et al; July 2005
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