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Low Carb High Protein Diet to Boost Fat Loss

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Written by Sam · Filed Under Tips  3,816 views

low carb high protein diet fat loss

Low Carb High Protein Diet to Boost Fat Loss

I’m getting quite a few questions about what to eat and how many calories you should be eating to lose fat and in turn convert that fat into lean muscle, so let’s dive into this topic and reveal a very important principle.

Before we begin, I hope to bring to light something here again. We get quite stressed out about calorie counting and it seems to ruin our whole joy in eating, so please take it out of the picture. The focus is really wrong with this mentality and leads to the greatest failures.

Instead try and think about how to continually improve and advance your form in the gym and in whatever sport you are taking part in. What things could you take out of your diet, and what healthy things can you add in place of them? Is someone or something holding you back in getting the results you want to achieve? How can you overcome that?

Ok now we’re getting somewhere! With these in mind now we can focus on having fun with it all and in the near future if you feel like you need more support with this, I am thinking of adding a membership section to this site so that I can help you see the fun in it. If you think that is a good idea please leave a comment for me below! But for now let’s get back on track…

Low Carb Diets

Low carb diets were all the rage a decade ago, cause the idea was that our body immediately stores excess carbohydrates as fat in our bodies. But then nutritionists, personal trainers, dietitians and health professionals screamed that this was not the right way to go. Sure low carb can lead to some weight loss results but the problem with it is that it robs us of our energy. We need carbs to fuel us throughout the day, and especially need them if we want to have a successful workout.

So how can we make sure we get enough carbs and at the same time have a reduced carbohydrate consumption to allow us to have killer workouts that allow us to progress week from week? Can we focus more on protein to counterbalance the calorie intake and use that protein for the energy?

High Protein Diets

Most guys know now that you need to have a high protein diet in order to fuel your muscles and keep them recovering and growing from your training. Women tend to not focus on this as much especially after all the crazy health problems caused by diet plans like the Atkins Diet. But what about now? How much has our knowledge of high protein diets been improved?

Can we maintain a high protein and low carb diet to boost our fat loss efforts?

Well the answer is….YES…sort of!

What does that mean? It means you have to use your knowledge of your body and your training schedule to manipulate this principle.

The key is to have a high protein diet full of lean meats, beans, peas, and of course whey protein powder (please read my article on benefits of Whey Protein Powder), as well as a diet full of low carb foods like veggies, and fruit.

So where does the sort of come into play? Simply before your workouts. Make sure to have a good amount of carbohydrates about 1-2 hours before your training. This will allow your body to digest the carbs and then immediately supply them to your muscles as a form of energy.

You be asking what about if you workout first thing in the morning? Well a bowl of cereal or a banana should definitely do the trick. Just try and have it first thing right after you wake up and then get ready after.

Of course we can take this to another level with carbohydrate loading phases. I’ll address carbohydrate loading benefits in another advanced article which is a little targeted towards much more serious athletes. At this stage let’s not worry about that as again that takes the fun out of eating and causes most of us to lose focus.

Conclusion Low Carb High Protein Diet to Boost Fat Loss

Ok now we have something more concrete, we have advanced our knowledge of including a low carb high protein diet throughout our days to help us boost fat loss by remembering to eat lots of cabs right before our workouts. This is a golden key you’ve been given and I guarantee success with this because ever since I studied it thoroughly in my advanced exercise nutrition certification it has opened up so many different new doors for me that I didn’t believe was possible before. I hope you gain to value this knowledge as I do now!

I’d love to hear your feedback on this article and if you would also like to be part of the beta group for an upcoming membership section of this site. Please leave a comment below…

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Comments

  • Gabriela

    Great article! I absolutely agree with everyting you’re saying!! I think I’m going to take it to the next level sooner or later though and try some sort of carb cycling. We’ll see if I can maintain that. Seems to be rather difficult to stick with for longer periods of time…

    Some sort of membership sounds great. It would have to be free though, ’cause I’m a student and really can’t afford paying for it. I don’t even have a gym membership. I work out at the old and crappy gym in my dorm… :(

    • http://weightlossandtraining.com/ Sam

      Thanks for the comment Gabriela, great to hear your feedback. :)

  • Gabriela

    Great article! I absolutely agree with everyting you’re saying!! I think I’m going to take it to the next level sooner or later though and try some sort of carb cycling. We’ll see if I can maintain that. Seems to be rather difficult to stick with for longer periods of time…

    Some sort of membership sounds great. It would have to be free though, ’cause I’m a student and really can’t afford paying for it. I don’t even have a gym membership. I work out at the old and crappy gym in my dorm… :(

    • http://weightlossandtraining.com Sam

      Thanks for the comment Gabriela, great to hear your feedback. :)

  • Daniel

    I have a few questions….
    I kind of have a big body and my body type is between Endomorph and Mesomorph…
    But I sort of want to have slim body like dancers.

    So I planned to loose some body fat. I don’t know how much I have right now but want to have it between 8 to 10%. Also want to drop about 10lbs, which is 160lb from 150lb.

    In order to do that I came up with doing definition weightlifting workouts(12-15reps/set w/ light weights) with interval cardio training and play some baksetball/p90x program whenever I dont get to go to the gym… Do you think it would work out or do you have any other suggestions that i could do?

    • http://weightlossandtraining.com/ Sam

      Hi Daniel, that sounds like a great plan and should definitely give you some pretty good results. I prefer a little higher on the protein diet, and stick to healthy carbs like fruit, veggies and whole grain products.

      Awesome Brenda, I will definitely write up an article about carb loading as well, have that on my list!

  • Daniel

    I have a few questions….
    I kind of have a big body and my body type is between Endomorph and Mesomorph…
    But I sort of want to have slim body like dancers.

    So I planned to loose some body fat. I don’t know how much I have right now but want to have it between 8 to 10%. Also want to drop about 10lbs, which is 160lb from 150lb.

    In order to do that I came up with doing definition weightlifting workouts(12-15reps/set w/ light weights) with interval cardio training and play some baksetball/p90x program whenever I dont get to go to the gym… Do you think it would work out or do you have any other suggestions that i could do?

    • http://weightlossandtraining.com Sam

      Hi Daniel, that sounds like a great plan and should definitely give you some pretty good results. I prefer a little higher on the protein diet, and stick to healthy carbs like fruit, veggies and whole grain products.

      Awesome Brenda, I will definitely write up an article about carb loading as well, have that on my list!

  • Daniel

    p.s. if I want to slim down but not too bulky should I do high carb diet or high protein or about equal amount of carb and protein deit?

  • Daniel

    p.s. if I want to slim down but not too bulky should I do high carb diet or high protein or about equal amount of carb and protein deit?

  • Brenda

    Enjoyed and agree with your article.
    Am trying to figure out this carb cycle thing as we write.

  • Brenda

    Enjoyed and agree with your article.
    Am trying to figure out this carb cycle thing as we write.

  • Daniel

    Now I have to loose about 15lbs…haha well I’m thinking about 3 weeks to loose 15lbs I know it’s going to be the water weights but if I loose it to 150lb how can I keep it to that weight? The problem is that if I eat I gain weights easy but loose weights easy too… but not lately…

    So during my 3 weeks of workout/diet I’m trying to do 5 meals a day with small portions… What is it mean by small portion? how much would that be? because I’m thinking my nutrition would be like

    breakfast 7:30am (before eat breakfast drink about 500ml of water)
    2-3whole grain pancakes or bowl of cereal with 10-15pieces blueberrys or oatmeal with mlik
    250ml cup of milk (only when I have pancakes)
    snack around 11ish
    1 banana or 1 apple
    lunch noon
    6inch turkey subway with wheat (no mayo)
    dinner 5pm
    chicken breast…rice…variety of veggies
    snack (before workout 6:30pm)
    1 banana or 1 apple

    plus drink at least 1.5L or 2L of water through out the day…. what do you think about my nutrition plan?

    • http://weightlossandtraining.com/ Sam

      Hi Daniel, your nutrition plan looks pretty good. You may find that it might not be enough if your workout intensity is high though so I would recommend including some whey protein as a snack to help with muscle recovery. Small portion should be about the size of your fist excluding veggies.

      Hi Sally, this is a common question which I included in my article Top 10 Workout Questions, but here it is also…This is a pretty controversial topic as there have been quite a few arguments/studies on both sides. Some have shown that your body burns more fat since your blood sugar levels are low. Others have pointed out that your body will also break down muscle for energy in this case and exercising after fasting during your sleep can be dangerous and make you extremely light headed. Personally I believe that it’s always best to fuel your body first thing in the morning. If you are not hungry that means you ate too late the night before so adjust your eating patterns appropriately, but I want to make sure my muscles have nutrients delivered to them as soon as I wake up.

  • Daniel

    Now I have to loose about 15lbs…haha well I’m thinking about 3 weeks to loose 15lbs I know it’s going to be the water weights but if I loose it to 150lb how can I keep it to that weight? The problem is that if I eat I gain weights easy but loose weights easy too… but not lately…

    So during my 3 weeks of workout/diet I’m trying to do 5 meals a day with small portions… What is it mean by small portion? how much would that be? because I’m thinking my nutrition would be like

    breakfast 7:30am (before eat breakfast drink about 500ml of water)
    2-3whole grain pancakes or bowl of cereal with 10-15pieces blueberrys or oatmeal with mlik
    250ml cup of milk (only when I have pancakes)
    snack around 11ish
    1 banana or 1 apple
    lunch noon
    6inch turkey subway with wheat (no mayo)
    dinner 5pm
    chicken breast…rice…variety of veggies
    snack (before workout 6:30pm)
    1 banana or 1 apple

    plus drink at least 1.5L or 2L of water through out the day…. what do you think about my nutrition plan?

    • http://weightlossandtraining.com Sam

      Hi Daniel, your nutrition plan looks pretty good. You may find that it might not be enough if your workout intensity is high though so I would recommend including some whey protein as a snack to help with muscle recovery. Small portion should be about the size of your fist excluding veggies.

      Hi Sally, this is a common question which I included in my article Top 10 Workout Questions, but here it is also…This is a pretty controversial topic as there have been quite a few arguments/studies on both sides. Some have shown that your body burns more fat since your blood sugar levels are low. Others have pointed out that your body will also break down muscle for energy in this case and exercising after fasting during your sleep can be dangerous and make you extremely light headed. Personally I believe that it’s always best to fuel your body first thing in the morning. If you are not hungry that means you ate too late the night before so adjust your eating patterns appropriately, but I want to make sure my muscles have nutrients delivered to them as soon as I wake up.

  • Sally

    Great article. Just one question regarding eating something in the morning before a workout. I’ve heard that it’s best to workout on an empty stomach because you burn stored calories as opposed to new ones. Is this true?

  • Sally

    Great article. Just one question regarding eating something in the morning before a workout. I’ve heard that it’s best to workout on an empty stomach because you burn stored calories as opposed to new ones. Is this true?

  • http://www.bodyincredible.com/ Kat Eden

    I’d have to disagree Sam. It’s true that most people ‘need’ carbs for energy, but that’s only because they’re in a state of insulin resistance, or at least on their way there. IF you were a naked caveman on the savanna, what would you eat? Carbs wouldn’t really be an option most of the time, would they? Our bodies have evolved to use good fats and proteins for energy but we’ve screwed it up with our process and even ‘healthy’ carb dependence. Switch off insulin resistance and the body will function just fine – in my experience with a greater level of energy – on a low-carb diet.

    I do agree that the whole low-carb approach has been a bit crazy, but this is only because people don’t research it properly. The key is not just to cut out carbs, but to add in the appropriate proteins, fats and fiber.

    Also – spiking insulin prior to training? I used to advocate this as well but have recently been exposed to the concept that it could inhibit growth hormone release and therefore performance as well as metabolic benefits. Which makes sense … what do you think?

  • http://www.bodyincredible.com Kat Eden

    I’d have to disagree Sam. It’s true that most people ‘need’ carbs for energy, but that’s only because they’re in a state of insulin resistance, or at least on their way there. IF you were a naked caveman on the savanna, what would you eat? Carbs wouldn’t really be an option most of the time, would they? Our bodies have evolved to use good fats and proteins for energy but we’ve screwed it up with our process and even ‘healthy’ carb dependence. Switch off insulin resistance and the body will function just fine – in my experience with a greater level of energy – on a low-carb diet.

    I do agree that the whole low-carb approach has been a bit crazy, but this is only because people don’t research it properly. The key is not just to cut out carbs, but to add in the appropriate proteins, fats and fiber.

    Also – spiking insulin prior to training? I used to advocate this as well but have recently been exposed to the concept that it could inhibit growth hormone release and therefore performance as well as metabolic benefits. Which makes sense … what do you think?

  • Daniel

    What if I’m not allowed to take any protein shakes or snacks… is there other way to help with muscle recovery? like with veggies, fruits, or other natural sources?

    • http://weightlossandtraining.com Sam

      Hi Kat, that’s ok we all have different strategies that work for us and our clients and I’ve found this advice to work for almost everyone. I also studied it thoroughly in my Advanced Exercise Nutrition certification which went in depth of carb digestion for athletes all the way to the Olympic level so I stand strong with my words.

      At the end of the day everyone is a little different though and you may experience different eating patterns work for people who are also from different countries. For instance, people of Mediterranean decent have the genetic predisposition to digest better when they are on a Mediterranean diet. This is a highly controversial topic and it will be interesting to see what studies show on this matter.

      I do believe too much of a insulin spike can be detrimental to training, but something like a banana should not elicit that kind of response. On the other hand a dozen donuts…no good!

    • http://weightlossandtraining.com Sam

      Hi Daniel, definitely focus on beans, legumes and eggs!

  • Daniel

    What if I’m not allowed to take any protein shakes or snacks… is there other way to help with muscle recovery? like with veggies, fruits, or other natural sources?

    • http://weightlossandtraining.com/ Sam

      Hi Kat, that’s ok we all have different strategies that work for us and our clients and I’ve found this advice to work for almost everyone. I also studied it thoroughly in my Advanced Exercise Nutrition certification which went in depth of carb digestion for athletes all the way to the Olympic level so I stand strong with my words.

      At the end of the day everyone is a little different though and you may experience different eating patterns work for people who are also from different countries. For instance, people of Mediterranean decent have the genetic predisposition to digest better when they are on a Mediterranean diet. This is a highly controversial topic and it will be interesting to see what studies show on this matter.

      I do believe too much of a insulin spike can be detrimental to training, but something like a banana should not elicit that kind of response. On the other hand a dozen donuts…no good!

    • http://weightlossandtraining.com/ Sam

      Hi Daniel, definitely focus on beans, legumes and eggs!

  • http://weightlossandtraining.com/ Lori

    I really like your article. I agree with what you have to say, I just lost 30 lbs doing this. I eat cereal and a banana every morning and go work out about 2 hours later. Here’s my problem, maybe you can help. I am completely addicted to sugars…donuts, brownies, need I say more??? I really struggle to maintain my 128lb frame, 5ft 3 in. Any tips???? I probably wouldn’t have to work out so much if I could say no to the sugar. Thanks

    • http://weightlossandtraining.com/ Sam

      Hi Lori, have you tried whey protein powder? Best thing to curb sugar cravings and you can get yummy flavours like chocolate milk!

      Hi Mukund, definitely alternate days or even every 3 days. Ab muscles are small and need time to recover.

      Awesome Misty, thanks for the feedback!

  • http://weightlossandtraining.com Lori

    I really like your article. I agree with what you have to say, I just lost 30 lbs doing this. I eat cereal and a banana every morning and go work out about 2 hours later. Here’s my problem, maybe you can help. I am completely addicted to sugars…donuts, brownies, need I say more??? I really struggle to maintain my 128lb frame, 5ft 3 in. Any tips???? I probably wouldn’t have to work out so much if I could say no to the sugar. Thanks

    • http://weightlossandtraining.com Sam

      Hi Lori, have you tried whey protein powder? Best thing to curb sugar cravings and you can get yummy flavours like chocolate milk!

      Hi Mukund, definitely alternate days or even every 3 days. Ab muscles are small and need time to recover.

      Awesome Misty, thanks for the feedback!

  • Mukund

    Hi Sam!

    What is better, working out on abs daily or on alternate days?

  • Mukund

    Hi Sam!

    What is better, working out on abs daily or on alternate days?

  • Misty

    Thank you for all your articles. I’ve hit a plateau and use your words to help motivate myself and try to push past this barrier I’ve hit. Please include me in your beta group.

    Kindest regards,
    misty

  • Misty

    Thank you for all your articles. I’ve hit a plateau and use your words to help motivate myself and try to push past this barrier I’ve hit. Please include me in your beta group.

    Kindest regards,
    misty

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