LOW-CARB DIET PROMOTES WEIGHT LOSS
Carbohydrate restriction is the best strategy for weight loss. Our genes are not programmed for the widespread availability of food that includes fast-food restaurants within walking distance of almost every American. We have evolved to spare energy and maintain fat stores. The brain, nerves, blood cells and muscles thrive on carbohydrates and will use them for fuel, even when the body has an abundance of fat. Carbohydrate restriction reduces the availability of carbohydrates, which triggers metabolic changes that switches the body from a fat storey to a fat user. Also, low-carb diets promote improvements in heart disease risk factors, such as cholesterol, abdominal fat, insulin resistance and inflammation. Duke University scientists summarized the research on the benefits of low-carbohydrate diets and how they influence metabolism. They defined a low-carbohydrate diet as a daily carb intake of 50 to 150 grams per day. During carbohydrate restriction, fuel use shifts from blood sugar to fats and ketones. Ketones are acidic chemicals formed from the incomplete breakdown of fats. While they cause bad breath, they induce a feeling of euphoria and decrease appetite. Six studies comparing high- and low-carbohydrate weight-loss diets showed that low-carb diets triggered double the weight loss with similar changes in heart disease risk factors as low-fat diets. Consuming an all-you-can-eat, low-carbohydrate diet reduces appetite, promotes weight loss and improves important measures of health.

LOW-CARBOHYDRATE DIETS AND PERFORMANCE
The importance of carbohydrates as a high-energy fuel was demonstrated in the early Swedish muscle biopsy studies during the 1960s and has been reinforced by many studies since then. Low-carbohydrate diets decrease endurance. Scores of studies have shown that diets high in fat and low in carbohydrates cause marked decreases in time to fatigue in running, cycling, rowing, climbing and swimming. Also, carbohydrate loading - eating extra carbs before a target competition - increases muscle and liver glycogen (stored carbohydrate) and promotes endurance. However, body composition is also an important element in athletic success, particularly in bodybuilding. Low-carbohydrate diets are the best way to lose fat in a short time. While low-carb diets impair endurance performance, they may help you lose body fat which improves performance. The trick is to know when to use low-carb diets and when not to.

taken from MUSCULAR DEVELOPMENT Magazine, November 2007