I’ve been training for almost 30 years now and at the age of 43 I’ve have seen a lot of diet fads come and go. This is a good question but it’s not that hard to figure out like I said earlier protein being the building material and carbs being the contractors it would be wise if both were equal in there consumption in other words if you eat 200 grams of protein a day, you should eat around 200 grams of carbs to go with it.
Well that’s pretty simple if you’re on a low carb diet day in day out you’re going to cause many problems not only for your body but for your brain as well. Rolls of fat around your middle are often described as 'love handles' but that's only to be kind I'm afraid.
Anyone can lose weight quickly by starving themselves but this can seriously damage your health because your body starts to burn lean muscle as well as your stores of fat. Slow weight loss programs like this are more likely to burn off fat not muscle and give you a good chance of keeping the weight off permanently but it's no good if you have a wedding to go to in 2 weeks time.
Conventional wisdom tells us that slow weight loss of around 1 to 2 pounds a week is a healthy target when achieved through good nutrition and exercise. However you should not reduce your calorie intake too much or you'll start to lose muscle as well as fat. The trick is to reduce your calorie intake a little, exercise regularly and persuade your body to burn as many calories as possible.
Eating many small meals rather than fewer large meals can also help your body to burn the calories that you eat and so make it easier for you to lose your stomach fat.
This means that if you reduce the amount of calories that eat in an attempt to lose weight then your body just compensates by not burning so many. A relatively new technique puts you on a diet where you actually change the types of calories that you eat on a daily basis. If you change the type of calories that you eat daily then you can actually trick your body into keeping your metabolic rate up and burn calories fast. The first law of thermodynamics dictates that body mass remains constant when caloric intake equals caloric expenditure. The hormonal changes associated with a low-carbohydrate diet include a reduction in the circulating levels of insulin along with increased levels of glucagons, leading to activation of phosphoenolpyruvate carboxykinase, fructose 1,6-biphosphatase, and glucose 6-phosphatase and inhibition of pyruvate kinase, 6-phosphofructo-1-kinase, and hexokinase, favoring gluconeogenesis over glycolysis. Gluconeogenesis is an energy-consuming process as 6 mol of ATP are consumed for the synthesis of 1 mol of glucose from pyruvate or lactate [10]. A high-protein diet also spares muscle glycogen, lowers insulin, and decreases lipogenesis [2]. Finally, ketogenic diets are characterized by elevations of free fatty acids, leading to the increased transcription of mitochondrial uncoupling proteins and of peroxisomal ?-oxidation [13]. In [3] there were profound metabolic adaptations to a high fat diet, after only two days, with increased fat oxidation in both lean and obese subjects. Not only is there an increased oxidative capacity in skeletal muscle with a high fat diet [3], you can use fat for fuel during weight training, contrary to popular belief.

Lipolysis may, therefore, provide energy during heavy-resistance exercise of relatively short duration.
We conclude that intramyocellular lipid and glycogen stores are readily used during resistance exercise and this is likely associated with the reported increase in whole-body insulin sensitivity following resistance exercise. In moderately active adult females, ingestion of a single LC meal resulted in greater lipid oxidation at rest and during exercise as compared to a single LF meal. William of Occam coined the idea that any explanation should be as simple as possible, but no simpler than that. I’ve always said the best diet is a balanced diet there truly isn’t any other way to put it.
Every cell in the body demands carbohydrates to function, so cutting your carbs will be the same as cutting out your energy and strength. I will get into the types of carbs you should consume further in this article but understand that carbs do not make you fat, what makes a person fat is too many calories that are not being burnt off.
You see the brain only runs on one thing and that’s sugar, I’m not talking about the sugar in candy and cakes I’m talking about the sugar from good whole sources of carbohydrates yes your brain doesn’t hate protein and fats but it wants carbs and will start to fight back if you don’t supply it with it.
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We publish useful and informative content to promote health, wellness and continued success in your fitness goals. If you’re not, all you need to know is that it allows you to lose fat without counting calories. How is that possible?
It should be noted, however, that different diets lead to different biochemical pathways that are not equivalent when correctly compared through the laws of thermodynamics.
We review here some aspects of thermodynamics that bear on weight loss and the effect of macronutrient composition.
Uncoupling proteins allow the proton gradient generated by the respiratory chain to re-enter the mitochondria by pathways which bypass the F1 ATPase, resulting in the generation of heat rather than ATP. Also, fatty acids undergoing ?-oxidation with peroxisomes have no mechanism for energy conservation and result solely in heat production [13].
It turns out that you can get the same metabolic benefits simply by restricting carbohydrates [6].
It decreases muscle atrophy, increases mitochondrial biogenesis, decreases apoptosis and protein breakdown, and promotes balanced autophagy (which is also necessary to prevent atrophy).
In fact, the high fat groups had increased levels of PCG1-alpha, which implies that a high fat diet gives the same benefits as exercise! Also, storage and utilization of intramuscular substrates appear to be influenced by the metabolic profile of muscle.
Get as lean, strong or muscular as possible, with the least effort, and eliminating the guesswork. As an Economics graduate and medical student, we view fitness through the lens of human behaviour and biology.

Diets that are restricted of vital macronutrients are useless because the body needs the right balance in order to work properly and maintain optimal health.
I’ve always looked at carbohydrates as the construction worker whereas protein would be the building material. Basically it’s like this calories in calories out if you eat 2 thousand calories a day your body needs to burn all of those calories in order to maintain its weight and function if you eat more you will gain excessive weight, if you eat less you will lose weight it’s that simple so carbs have nothing to do with getting fat its calories only. Symptoms of low carbs intake over a period of time could contribute to, fatigue, anxiety, muscle weakness, shortness of breath, aches and pains, nervousness, irritability, lack of muscle tone and strength and more commonly lack of pump in the muscle when exercising. It is inappropriate to assume that the only thing that counts in terms of food consumption and energy balance is the intake of dietary calories and weight storage. The focus is the so-called metabolic advantage in low-carbohydrate diets – greater weight loss compared to isocaloric diets of different composition.
It activates uncoupling protein 1 (UCP1),  increasing thermogenesis and producing more brown adipose tissue. It was found in [5] that higher fasting plasma levels of GLP-1 were associated with higher resting energy expenditure and fat oxidation rates. Our mission is to provide the simplest solutions that yield dramatic results and allow you to have that slice of cake while you’re at it. You see if you consume plenty of protein but not enough carbs, your building material will just sit on the job sight. And why does eating to satiety help, even when calories aren’t explicitly restricted? Well-controlled studies suggest that calorie content may not be as predictive of fat loss as is reduced carbohydrate consumption.
Two laws of thermodynamics are relevant to the systems considered in nutrition and, whereas the first law is a conservation (of energy) law, the second is a dissipation law: something (negative entropy) is lost and therefore balance is not to be expected in diet interventions. Here, we propose that a misunderstanding of the second law accounts for the controversy about the role of macronutrient effect on weight loss and we review some aspects of elementary thermodynamics. Since PGC1-alpha activity decreases with age, and it is one of the key mechanisms by which calorie restriction (and fasting) increases lifespan, it may be vital for anti-aging and preventing age-related disease. We use data in the literature to show that thermogenesis is sufficient to predict metabolic advantage.

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