A low-carbohydrate diet means restricting the amount of carbs you eat on a daily basis. Foods that contain carbs include starchy vegetables, sugar, dairy products, fruit, grains, rice and bread. The problem with eating a low-carb diet is that those carbs you eat are transformed into glycogen, and glycogen is what fuels your muscles during exercise and other day-to-day activities. You may find that you do not have enough energy to complete your workout if you don’t have enough fuel from carbs. Try different food combinations to find what’s right for you.
Benefits of Low-Carb Diets
The theory behind low-carb diets is that when your body is deprived of carbs, your fat stores are burned to provide energy. This causes you to lose fat and stay slim and trim. Another benefit of a low-carb diet is that you tend to eat more protein, which helps build muscle. Make the change to a low-carb diet with an eye on how you feel and how much energy you have during your workouts and other daily activities.
Food Options
The best way to reduce carbs in your diet is to restrict those foods that are comprised of simple carbs, such as snacks and foods made of refined sugar, white flour, white rice, snack foods, cakes, cookies and soda. Low-carb snacks or meals to eat before exercise include eggs, cheese, some fruits, vegetables and whole grains. Have a mixed-green salad with crumbled cheese and bacon on top and seasoned with an oil and vinegar dressing. You also could mix up an omelette with cheese, spinach, mushrooms, onions and eggs. Make sure you drink lots of water to keep hydrated.
Drawbacks
People with lower amounts of stored fat may find they do not have enough energy to get through the day. Low-carb diets also can cause “brain fog.” Also, there is no proof that low-carb diets actually produce the dramatic weight loss their proponents claim. When you deplete your glycogen stores, you also lose a lot of water weight, which might explain the rapid weight loss experienced by dieters. Finally, depletion of muscle glycogen may lead to muscle loss as there is not enough proper fuel to maintain them.
Cautions
If you feel weak, nauseous, or light-headed during your exercise, stop and rest. Drink some water. If the feelings persist, see your doctor. You may have to adjust your carb intake. Make sure you do not eat less than 50 grams of carbs per day; aim for a range of 50 to 150 grams each day. After you hit your ideal weight, you can raise your carb intake slightly to keep your body out of ketosis and to prevent muscle wasting.
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