The Muscle Couple with some commentary on a subject we have a lot of first hand experience with.

There is absolutely no doubt the easiest way to reduce bodyfat to single digit levels is by reducing carbohydrate intake while increasing protein and healthy fat consumption.  But there can also be a trade off when it comes to training intensity levels.    Why?

Your body needs full muscle glycogen stores to power through anaerobic workouts.  The only way you can ensure fully glycogenated muscle cells is by getting enough carbohydrates in your diet.

Many people (Including TMC) have used Ketogenic Diets and Cyclical Ketogenic Diets to maintain training intensity and also maximize fat burning.  They really do work and the dieter becomes more efficient over time as the body adapts to burning ketones preferentially as fuel.  The problem with these diets is they eventually mess with your insulin metabolism once you come off  and move to a more lax or carb dependent diet.

It’s possible that you could use a Ketogenic diet your entire life (Atkins etc) but anybody who trains with a modicum of intensity would grow tired of never having full muscle cells or energy for lifts.  Why?  Our brains and central nervous systems prefer to run on Glucose.  The brain is thought to use close to 100 grams of carbs daily in its normal functions.  Not giving it enough carbs is akin to putting cheap gas in your car.   This is the noticeable feeling people have of brain fatigue or lack of focus while waiting to move in Ketosis when on a Ketogenic or Cyclical Ketogenic Diet.

There is no doubt the brain can definitely run on Ketones for fuel and often very efficiently.  This is a subject of much debate and proponents of Ketogenic diets continue to maintain the brain becomes much more efficient at moving into Ketosis and burning ketones for fuel.  (as the body becomes more efficient  emptying it’s liver glycogen stores.)

In our experience, training intensity suffers on Ketogenic diets.  Two to three days  without carbs and the body is sluggish and laggard when training compared to when muscle glycogen stores are topped off.  Training on free fatty acids as primary fuel source isn’t the same as full muscle glycogen stores.

THE MUSCLE COUPLE BOTTOM LINE:

In our opinion, in order to optimize fat loss and maintain training intensity, a reduced carb diet, high in protein and EFA’s with targeted carb consumption around training sessions works best.

Make the majority of your carbs come from Green Vegetables and grab your complex carbs from the following sources-Oatmeal-Yams-Brown Rice and Quinoa.  Powdered Maltodextrin in your Pre-During and Post Workout shake is great to top off muscle glycogen stores while minimizing insulin production and resulting fat gain.

Good luck!

MIHWCS