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That includes having enough carbs before your workout to fuel your workout and enough carbs afterward to cause an insulin spike to shuttle carbs into the recently fatigued muscles.
You can’t have too much carbohydrates: The ideal amount of carbohydrates is one gram per pound of body weight per day. But if you’re not gaining weight on a regular basis, you can easily lose extra carbohydrates over a period of time.
Some people also add some high-fiber foods in their low-carb diets to help them feel fuller and burn more calories. However, this is for people who aren’t trying to bulk up.
When you do have to use your low-carb diet (or any kind of diet, really), here’s how you should adjust your diet for optimal weight gain and fat loss.
2. Drink enough water: Water is a major fat burner. One gram of saturated fat burns up to 12 calories in an hour, which adds up to 4–6 pounds of fat in a day if it’s consumed regularly.
And a liter (28 ounces) a day of water is recommended even for weight loss. But because water can help keep you hydrated—and keeps you feeling fuller and more satiated—it’s a good idea to drink six-plus quarts of water every day, if you want to keep yourself fuller for longer during their active time.
3. Eat a healthy, balanced diet consisting of lean protein, vegetables, fruits, nuts, seeds and healthy fats.
A study published in the journal Obesity found that the average American ate 1,800 calories a day, while the study found that those who cut calories the most had the lowest body mass index. In other words, the body mass index was linked to the amount of calories the average American ate.
So take the time to eat a well-rounded approach to dieting to help you get the most out of your diet.
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You’ll find that even if you start with a very low carb diet, you’ll see big fat loss improvements—especially if you start the low-carb phase with enough protein, healthy fats and healthy carbohydrates before your gym sessions get too intense. And those extra calories from each meal will help push your metabolism into gear before you hit the gym.
But don’t use carbohydrate restriction as the sole strategy for losing body fat—it’s just that easy.
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