​If we're honest with ourselves, we want stronger muscle tissue and less body fat. But, we often think, can we really reduce our body fat percentage? Sure we can. The fact is, we can’t shed  excess body fat without an effective diet and the most effective type of diet for losing that excess body fat is a low- carbohydrate diet.

Let's Look At The Low Carb Diet

Weight-loss experts and diet program writers all believe that much of our extra bodyweight comes from the high-glycemic carbohydrates we consume, especially the highly refined or processed ones such as cooked goods, pastas, breads, rice and other practical foods. To make the problem worse, if we don't get the excercise we need, our bodies store the extra fat from our high carbohydrate consumption resulting in excess weight gain.

The basic science behind the low carb diet is simple: to limit our consumption of high-glycemic carbohydrates. My favorite low carb diets are the Zone and Alkaline diets. In my experience, these two diets provide the best balance percentage of protein, non-saturated fats and low-glycemic carbohydrates for optimum body performance.

Does the Low Carb Diet Really Work?

Our bodies need carbohydrates (carbs) for survival along with the other food groups. Carbohydrates come in two types – sugars and starches. Sugars are simple carbohydrates and are usually sweet such as cookies and candies. They're also easy to digest. On the other hand, starches are complex carbohydrates such as breads, pastas, noodles and rice. They take longer to process and digest than the simple carbs.

The body converts all these digestible carbohydrates into glucose, the glucose that that the cells in our bodies use as energy or fuel. When glucose molecules travel from the bowel into the bloodstream, the pancreas produces blood insulin, a hormone that activates cells to soak it up. Muscle, fat and other cells then absorb the excess glucose from the blood. As a result, the body's levels of blood insulin return to normal.

After a high-glycemic(ranking of foods according to how fast their carbs are freed into the bloodstream) meal, the body's blood-sugar levels increase at higher and more rapid rates. The blood insulin needed to saturate all the sugar into our muscles and fat cells weaken the activity of glucagon, the hormone that alerts the body to burn saved energy when blood-sugar levels fall below a certain point. Glucose levels then fall so low, it makes the body deprived of energy. The brain and bowel then send out starvation alerts. New cravings are created in the body demanding more carbohydrate intake. We then overindulge which leads to more fat, a rise in blood insulin levels, more hunger, and more excess weight. As we can see, the cycle just goes on.

On the other hand, maintaining a low-glycemic carbohydrate diet brings an end to this cyle. Consuming low-glycemic carbohydrate foods result in decreased blood insulin levels, improved glucagon levels, proper excess fat weight-loss, strengthened triglycerides (fats carried in the blood which are necessary but when extreme cause coronary damage), a decrease in LDL (bad cholesterol), and an increase in HDL (good cholesterol).

How Can The Low-Carb Diet Work For You?

The main point to gain from what we've learned here is to consume high-glycemic carbohydrates in small moderation. As we've seen, these foods cause rapid changes in glucose levels, trigger hunger and motivate unnecessary eating habits which lead to excess bodyfat resulting in unwanted weight gain.

Consider how the low-glycemic diet can work for you and the results you'll get. There are many programs and books out there that advocate the low-carbohydrate diet such as the Atkins and South Beach diets. However, I strongly recommend the Zone  and/or the Alkaline diets as they encourage a solid balance between protein, non-saturated fat, and low-glycemic carbohydrates. They're real simple to follow and make losing that excess body fat an irresistible goal. Plus, you'll actually enjoy eating again a lot more and not worrying where 'the pounds' are going. 

Check out the Zone diet HERE.  Listed below are some resources you may find helpful as well:

Check out the Alkaline diet HERE.  ​Listed below are some resources you may find helpful as well: