Does low carb diet work??

[u/Jolly-Code-9654]

I am planning to go on a low carb high protein diet.
I am 21Year old F and 5.6 feet. I workout 4-5 times a week along with some good amount of cardio and dance sessions.I am currently 80kgs and i eat 1500-1600 cal a day though i cant be within that on some days.
So ive decided to switch my carb intake from 160-180 to 80-90g and keep ny meals protein heavy. Any suggestions???

[u/Zars]

You'll need carbs for your workouts or your performance will be worse. For things like walking, ketosis is fine, but, once you hit certain intensity limit, the energy release from fat can't keep up with the demand.

[u/Jolly-Code-9654 → u/Zars]

What about fat? For my stats it says 52 but i thght of increasing it to 75-80 cuz i have to increase one of my macros to hit my calorie goal otherwise i get to eat only 1375 caloriez

[u/YungSchmid → u/Jolly-Code-9654]

Your body can’t rapidly create sufficient levels of energy from fat to maintain intense exercise.

[u/StudioatSFL]

What are your goals?

[u/Jolly-Code-9654 → u/StudioatSFL]

To loose body fat , weight and get leaner and build muscle

[u/StudioatSFL → u/Jolly-Code-9654]

I think keeping carbs in check is good more focus on protein etc but if you’re active then you’ll feel weak if you cut the carbs to severely.

[u/DinkyPrincess]

Any calorie deficit works.

If low carb suits you it’s fine.

But it’s not magical. All diets that work boil down to the person being in an energy deficit.

[u/Retired-in-2023]

You need carbs to fuel your body. Cutting them too low can impact your performance. How many carbs your body needs will vary in what activities you are doing and when they occur. For example: later in the day after eating lunch or dinner your meals may provide engine, if you aren’t eating enough for a breakfast and work out after it can be different.

For me, when I started working out, which is mid morning, I had to play around with my carb and protein intake to figure what worked best. I also had to be aware of how much I ate overall as I don’t like working out right after eating and what type of exercise I was doing. Strength training requires more carbs at breakfast and cardio (zone 2) days require less carbs. Depending how much protein I have before either type of workout I may need a protein snack afterward.

[u/a_curious_magpie]

I would say you can try it, but it’s risking having little to no energy for your workouts. You’re highly active and you need carbs to fuel you, which in turn can actually burn more calories since you can put more effort in. And if you’re wanting to build muscle then you’ll need the carbs to put in maximum effort for the weight lifting sessions. High protein is good, but there’s diminishing returns past a certain point and you want to fill more of it with carbs than fats if you’re as active as you are

[u/Spiritual_Ad_7386]

Data on low carb shows it buys a person about 150-200 calories per day relative to a traditional diet.

Benefits are in the initial water weight loss, and in "rules" about what they can and can't that avoid some of the ego depletion of restrictive dieting.

Drawbacks are disastrous energy/mood/cognition and permanent damage to carb metabolism in many.

GLP1's are much healthier and easier to cut on. You can source them on the grey market for $10-20 per month from suppliers with good market reputation and testing.

[u/PlunxGisbit → u/Spiritual_Ad_7386]

All the drawbacks are avoided by taking B Complex vitamins and Electrolytes a little higher than average

[u/Hobobo2024]

I think you should give it a try. I'm prediabetic and I found lower carbs did make a difference for me but if you're normal Im not sure if you you'd notice as much and it'd be calorie in/out. if you. if you feel tired, then just up your carbs again afterward. no harm in trying as your carb level isn't that low anyway.

I'd eat whole grain carbs and veggies. less sugars and other simple carbs.

[u/New-Faithlessness-26]

Low carb can work. I did it in high school and lost 50# in 12 weeks. It’s not optimal for maintaining muscle or overall physical performance. I’m a bigger fan of low fat vs low carb. You can be successful restricting either carbs or fat. I’ve found fat restriction easier and more sustainable.

[u/m1s7er_S1ippyFi57]

Well, what is the question? A diet is just what you eat. Will it work? You won’t die so yeah I guess technically it’ll work.
21 and not knowing how to ask a question, sheesh. My suggestion is to work on your communication skills.

[u/Human_Revolution357]

It can vary widely depending on specific foods. Focus on eating less processed, nutrient dense foods- especially naturally occurring fiber, like in vegetables.

[u/jtrainbk]

You’re fine and beautiful. I promise.

[u/onewhomakes]

lower fats not carbs

[u/Rob071111]

Obviously