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Is cutting carbs necessary for losing fat?

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Jakeuk1
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2009/07/15 23:31:51 (permalink)

Is cutting carbs necessary for losing fat?

As above really.
 
Everyone seems to always go on about low carb diets and such - but I was just wandering if this is completely necessary to lose body fat. Surely if you are eating in a calorie deficit and training hard you will still lose fat and retain lean mass, no? I just hate the way I feel when I'm on a low carb diet and actually miss eating fruit etc.
 
Are low carb diets only required when aiming for low body fat percentages i.e. sub 10% or are they the best way to lose fat. Period?

"Protein Powder .. that's like steroids, right?"

"Yes, chocolate flavoured steroids. I also have some strawberry flavoured crystal meth if you're interested?"

#1

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    Big M!
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    Re:Is cutting carbs necessary for losing fat? 2009/07/15 23:42:35 (permalink)
    as we know carbs are used as our primary fueling source for the body and are vital for brain function etc, furthermore even on low carb diets fruits are still consumed just generally before 4 pm.
    I think people generally have low carb diets because it enables them to do less cardio, the protein you have should maintain the bulk of your muscle, so just living in a deficit will help you lose fat without doing a lot of cardio. however if you dont mind doing a lot of cardio then have your carbs, the key is to just make sure you have a calorie deficit. you can have a 'perfect diet' excluding a kebab a day, and still be sub 10 % body fat, but you have to ensure you have burn of what you eat.
    Also by eating more carbs, be default you must either increase your cardi or decrease your protein or fats, as fats should already be sligtly decreased because of the cut this leaves protein. But one does not want to reduce protein intake as it ensures he maintains the bulk of his muscle whilest in a supposed calorie deficit. thus infering the only option is to do more cardio, depending on what cardio you do, it is highly like that it'll be of a moderate intensity-high intensity to compensate for the carbs, whereas on a low carb diet low intensity cardio would suffice, and before of the need for moderate to high intensity cardio it results in a higher proportion of muscles being lost even despite maintaining the amount of protein you're eating
    #2
    Jakeuk1
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    Re:Is cutting carbs necessary for losing fat? 2009/07/15 23:58:23 (permalink)
    Big M!

    as we know carbs are used as our primary fueling source for the body and are vital for brain function etc, furthermore even on low carb diets fruits are still consumed just generally before 4 pm.
    I think people generally have low carb diets because it enables them to do less cardio, the protein you have should maintain the bulk of your muscle, so just living in a deficit will help you lose fat without doing a lot of cardio. however if you dont mind doing a lot of cardio then have your carbs, the key is to just make sure you have a calorie deficit. you can have a 'perfect diet' excluding a kebab a day, and still be sub 10 % body fat, but you have to ensure you have burn of what you eat.
    Also by eating more carbs, be default you must either increase your cardi or decrease your protein or fats, as fats should already be sligtly decreased because of the cut this leaves protein. But one does not want to reduce protein intake as it ensures he maintains the bulk of his muscle whilest in a supposed calorie deficit. thus infering the only option is to do more cardio, depending on what cardio you do, it is highly like that it'll be of a moderate intensity-high intensity to compensate for the carbs, whereas on a low carb diet low intensity cardio would suffice, and before of the need for moderate to high intensity cardio it results in a higher proportion of muscles being lost even despite maintaining the amount of protein you're eating

     
    That's what I don't quite understand. Let's say that my maintainance calories are 2,500. And I eat 2,000 calories per day to create a 500 calorie deficit in my overall diet. This, regardless of where those calories come from, should inevitably lead to a loss of 1lb of body weight per week, no? And this is also before taking into account the extra calorie expenditure of cardio throughout the week too.
     
    If carbohydrates aren't used up, they are temporarily stored as fat. But if you are in a calorie deficit - you should theoritically be losing fat, surely?


    "Protein Powder .. that's like steroids, right?"

    "Yes, chocolate flavoured steroids. I also have some strawberry flavoured crystal meth if you're interested?"

    #3
    Jakeuk1
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 09:16:33 (permalink)
    bump for more answers

    "Protein Powder .. that's like steroids, right?"

    "Yes, chocolate flavoured steroids. I also have some strawberry flavoured crystal meth if you're interested?"

    #4
    Big M!
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 10:09:19 (permalink)
    it is not necessary.
    #5
    hamiltonsfitness
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 10:21:44 (permalink)
    You are quite right Jake, what is important is calories in - calories out. I have found that dropping the fats and quick release carbs first is the best best, but keeping the protein and the starchy carbs up.

    This gives you constant supplies of energy to allow you to train and do cardio, so stopping muscle loss. It also means that your diet has a higher volume of food so you can be constantly feeling pretty full and so are not tempted to cheat.
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    CheekyChappie
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 10:21:59 (permalink)
    Certainly not necessary at higher body fat levels though I think it has it's advantages when trying to achieve very low bodyfat.
    #7
    hamiltonsfitness
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 10:27:24 (permalink)
    I think it has it's advantages when trying to achieve very low bodyfat.


    No, makes no difference.

    I have been able to get down to much lower bodyfat levels by dropping fat and keeping carbs, you also look fuller and less "stringy" on stage.

    I would also not recommend dehydrating for competitions, but instead manipulate your potasium/sodium balance to pull your water out of the skin into the muscles.
    #8
    Jakeuk1
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 11:16:08 (permalink)
    hamiltonsfitness

    You are quite right Jake, what is important is calories in - calories out. I have found that dropping the fats and quick release carbs first is the best best, but keeping the protein and the starchy carbs up.

    This gives you constant supplies of energy to allow you to train and do cardio, so stopping muscle loss. It also means that your diet has a higher volume of food so you can be constantly feeling pretty full and so are not tempted to cheat.


    Yeah that was one of my main problem. I have recently been eating around 2,100 calories per day with limited carbs - meaning that I have been relying on salads, oils and nuts to fill me up (which it really wasn't!)
     
    One more thing .. you say that it's best to cut fats and quick release carbs. Now, the carb part is no problem because, being an ex fatty, I haven't touched a chocolate bar in about 2 years or so. However the fats part interests me - surely you must still keep some amount of fats in there? What I have proposed to do is something like this;
     
    Meals one, two, three and four (including pre and post workout) - protein / carbs
    Meals five and six - protein / fats
     
    Would this be beneficial when trying to lose fat? My carbs include oats, wholemeal products (bread, pasta, rice) fruit and veg. And the fats include eggs and nuts mainly.

    "Protein Powder .. that's like steroids, right?"

    "Yes, chocolate flavoured steroids. I also have some strawberry flavoured crystal meth if you're interested?"

    #9
    kitty
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 11:34:47 (permalink)
    I don't see the point in stopping carbs after a certain time. I've dieted this time round with carbs a little higher and having oily fish 1-3 times per week. Working well and looking better than previously.
    #10
    mdm
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 11:37:36 (permalink)
    Kitty


    naturally? or with aid of fat burning extras?

    big diff from cutting naturally or not
    #11
    Jakeuk1
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 11:41:30 (permalink)
    kitty

    I don't see the point in stopping carbs after a certain time. I've dieted this time round with carbs a little higher and having oily fish 1-3 times per week. Working well and looking better than previously.

    So by that theory, it would be perfectly fine to eat a bowl of porridge oats before bed? I'm not being sarcastic, just trying to understand the reasoning. I personally have difficulty understanding the need for eating carbohydrates late at night. I know that the most important thing is overall calorie expenditure throughout the day, but since carbs are the mainly used for energy, I don't see the point in having them late in the day.

    "Protein Powder .. that's like steroids, right?"

    "Yes, chocolate flavoured steroids. I also have some strawberry flavoured crystal meth if you're interested?"

    #12
    kitty
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 11:51:57 (permalink)
    mdm, I'm a natural competitor.

    jake I have a bowl of porridge EVERY night just before I go to bed. I add in propeptide vanilla for flavour. I actually find it helps me sleep better too.

    There are many conflicting theories and I am more inclined to the one that is it is more important how much you eat within 24 hours rather than what and when!

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    hamiltonsfitness
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 11:59:26 (permalink)
    I am more inclined to the one that is it is more important how much you eat within 24 hours rather than what and when!


    Exactly - I would eat as many evenly balanced meals throughout the day as possible. If you are eating slow release carbs and protein in each meal then you will always have carbs to fuel your workouts, carbs being broken down to refuel after a workout and protein all through the day to repair when your body needs it.

    I think that bodybuilders are attracted to weird diets because they like to suffer, but it's not necessary.

    I reduce the amount of fats wherever possible, I don't take any fats as supplements either. It is almost impossible to eat a diet that is so low in fat as to cause a problem.
    #14
    theiopener
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 12:02:28 (permalink)
    Stuart, would you mind posting up the structure of your diet? Im curious to see how you structure it.
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    Jakeuk1
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 12:12:56 (permalink)
    hamiltonsfitness

    I am more inclined to the one that is it is more important how much you eat within 24 hours rather than what and when!


    Exactly - I would eat as many evenly balanced meals throughout the day as possible. If you are eating slow release carbs and protein in each meal then you will always have carbs to fuel your workouts, carbs being broken down to refuel after a workout and protein all through the day to repair when your body needs it.

    I think that bodybuilders are attracted to weird diets because they like to suffer, but it's not necessary.

    I reduce the amount of fats wherever possible, I don't take any fats as supplements either. It is almost impossible to eat a diet that is so low in fat as to cause a problem.

     
    So do you advocate a low fat diet? i.e. eat a good balance of protein and carbs in each meal with no direct sources of fat (eggs, nuts, avocado, oils and the like?) meaning that your macro split might be something like 47.5 / 47.5 / 5 or something?

    "Protein Powder .. that's like steroids, right?"

    "Yes, chocolate flavoured steroids. I also have some strawberry flavoured crystal meth if you're interested?"

    #16
    kitty
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 12:18:46 (permalink)
    Jake, last year I went zero carbs for my comp prep and looked the worst ever. I normally have good legs, but they just didn't come through right. Granted I still needed to lose another few pounds but I've looked better heavier when I've dieted with carbs.

    The body doesn't need a lot of carbs and I think that's why they tend to get a bad name!
    #17
    DC77
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 12:23:55 (permalink)
    I agree about calories in and calories out being the big factor, but how you manipulate those calories do apply.

    Manipulating carbs is helpful when fat loss slows down, I started on a regular calorie controlled cutting diet with regular carb intake etc.

    I have now changed to a timed carb diet with carbs targeted after training and this has helped keep the fat loss going.

    I do believe the body adapts to a certain diet after a period of time and manipulating carbs along with other things can keep it going.
    #18
    hamiltonsfitness
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 14:40:08 (permalink)
    I do believe the body adapts to a certain diet after a period of time and manipulating carbs along with other things can keep it going.


    I have tried all sorts of versions of this and have found that it doesn't work.

    Calories in - calories out.
    #19
    Jakeuk1
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    Re:Is cutting carbs necessary for losing fat? 2009/07/16 14:43:49 (permalink)
    So is low fat the way to go, in your opinion, Hamilton?

    "Protein Powder .. that's like steroids, right?"

    "Yes, chocolate flavoured steroids. I also have some strawberry flavoured crystal meth if you're interested?"

    #20
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