Learn how to calculate your carbohydrate intake to lose fat once and for all and create a lean body. Secrets from professional nutritionists. Before you start talking about a personalized carbohydrate diet in bodybuilding, there are a few general rules you need to remember:
- The number of carbohydrates consumed in the diet during weight loss depends on the body's sensitivity to insulin.
- Very often, during normal functioning of the body, reducing the amount of carbohydrates by 20-40 percent does not bring the desired result.
- The insulin dietary program should start with 50 percent carbohydrates from the usual level. Then you need to reduce the nutrient content in the diet until you begin to lose fat mass.
- You should not focus on your well-being, and all decisions must be made only on the basis of the results obtained.
Of course, lowering carbohydrates in your nutritional program can help you lose weight. However, insulin sensitivity is an important indicator here. If this figure is high enough, then with a decrease in the number of carbohydrates in a certain range, you will not lose fat mass and for this reason an individual carbohydrate diet should be used in bodybuilding.
How does insulin sensitivity affect diet?
To understand how insulin sensitivity affects weight loss and diet, it is necessary to look at the results of two studies.
In the first experiment, the researchers set themselves the task of finding differences in the effects on the body between a standard dietary program low in fat and low in carbohydrates. This was a long term study lasting a year and a half. As a result, it was found that all subjects lost weight.
It can be assumed that the main role in this was played by the calorie content of the diet, but one should not rush to conclusions. The researchers then analyzed the results again and divided all subjects according to their insulin sensitivity score. And after that, it became clear that with high insulin sensitivity, people lost weight when using any dietary nutrition program.
The second experiment lasted for one year. All subjects used one of four nutritional programs: Ornish, Atkins, Zone, and the traditional low-fat diet. As a result, the best results were achieved by members of the group using the Atkins Nutrition Program. If you remember, this is the individual carbohydrate diet in bodybuilding.
But in this case, after re-processing the results in accordance with the insulin sensitivity indicators. The results were similar to the previous experiment. Thus, we can safely say that insulin sensitivity plays an important role in losing weight. But in these experiments, the subjects were not exposed to physical activity. As you know, strength training contributes significantly to increasing the insulin sensitivity of muscle tissue. From this it can be concluded that an individual carbohydrate diet in bodybuilding may involve consuming more nutrients to replenish glycogen stores. This is due to the fact that our muscles do not possess enzymatic mechanisms for obtaining energy from glycogen, which can be used by other organs and systems of the body. Athletes need to have a higher insulin sensitivity than normal people and can consume more carbohydrates while losing fat effectively.
How to compose a personalized carbohydrate diet in bodybuilding?
When designing your own low-carb nutrition program, you need to start your nutrient reduction at 40 percent of your total calorie intake. We already mentioned the Ornish nutritional program today, which consumes 65 percent carbohydrates or more. You may also be losing fat mass when using 50 percent carbohydrates of the total calorie diet.
Since you have to consume more carbohydrates, you will need to cut back on other nutrients. Moreover, the amount of protein compounds should not be less than 30 percent. You should not allocate more than 20 percent and fats. As a result, your nutritional program will have the following nutrient ratio: 50/30/20 (carbohydrates / protein / fat).
Probably, someone will think that now we are talking about a standard low-fat nutrition program, but hurry to conclusions. If you want to lose weight and still maintain high insulin sensitivity, the above nutrient ratio is a starting point.
The only problem with this diet is the possible feeling of hunger. This is due to its low fat content. However, there is a way out of this situation - vegetables.
You need to consume a lot of vegetables and green ones in the first place. They contain the maximum amount of fiber, which quickly dulls the feeling of hunger and at the same time is low in calories. Today, many consider insulin to be the main culprit for obesity, forgetting that hunger depends on this hormone. If you still experience frequent hunger after meals, then you should reduce the amount of carbohydrates consumed by 5-10 percent and increase the amount of fat by the same amount.
We have already said that you should not be guided by your feelings. You must first of all observe the changes in the body. Keep a diary and note in it all the changes that have occurred in the body, and on their basis adjust your nutrition program. Your feelings do not matter, only the reaction of the body is important.
For more information on how to correctly compose an individual carbohydrate diet, see this video:
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