There is a lot of controversy surrounding low carbohydrate diets. Many experts agree that they are not healthy, and the biggest reason for this is that most people on low carb diets lose muscle. Fortunately, there is a way that you can reap the weight loss benefits of a low carb diet without losing muscle.
Lessons from Bodybuilders to Prevent Muscle Loss from a Low Carb Diet
Bodybuilders are essentially required to keep their weight down without losing muscle if they hope to achieve the look and strength that they desire. They actually do this with low carb diets that are very high in protein. They also combine this diet with eating at the proper times. Bodybuilders eat approximately six times each day, and make sure that they fuel their workouts with high protein meals or snacks, and follow the workout up with a high protein snack or shake while the effects of the exercise are still working.
Additionally, bodybuilders do the right exercises for muscle strength, known as strength training. This includes lifting weights and doing resistance exercises. Exercise, along with lots of protein, is essential for gaining muscle, but also essential for retaining the muscle that you have when you are on a low carb diet.
Eat More Fat to Prevent Muscle Loss from a Low Carb Diet
While fat can be detrimental to weight loss, on a low carb diet that is combined with strength training, fat can be essential to retaining muscle. The fat that you consume should equal up to 20% of the calories that you consume in a day. For example, if you are on a 2000 calorie diet, you should be consuming no more than 400 fat calories. This is not to be confused with fat grams. Typically, you shouldn’t be consuming more than 30 grams of fat per day if you are maintaining your weight, and 15 or 20 grams of fat if you are trying to lose weight.
Do Strength Training to Prevent Muscle Loss from a Low Carb Diet
If you want to retain or gain muscle, you have to work those muscles. While aerobic exercise is important for cardiovascular health, it does very little for retaining or building muscle. This is why you need to alternate aerobic exercise with strength training exercises. Aerobic exercise should be done three to five times a week, and strength training should be done a minimum of three times each week if you are trying to retain or build muscle – especially if you are trying to prevent muscle loss from a low carb diet.
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