LOW-CARB DIET:
HOW IT WORKS!

A 10-minute read

How effective is a low-carb diet when it comes to losing weight? And, a far more important question: Is the low-carb trend healthy for athletes who do intense workouts? In this article, we explain what low-carb diets are all about, look at how they work and examine the limits of carb-free nutrition.

Carbs are an excellent source of energy – but our bodies can only store them in their existing form in small quantities. Glycogen stores are primarily located in the muscles and the liver. Once these stores are full, the unused energy is not discarded but is instead converted to other forms in the liver. Our bodies can then store it on our hips, stomach and buttocks – where it can cause problems. This is what happens every time you consume more carbs than your body needs at that moment. And, as your body continues to build its energy reserves, they will make themselves visible in the mirror and on the scales.
 

When you eat carbs, your body releases insulin to prompt cells to absorb sugars from carbohydrates in the blood stream. That’s perfectly normal and healthy. However, it comes with a catch: insulin simultaneously puts the brakes on crucial fat-burning processes. But why?
 

Well, when carbohydrates reach your blood stream in the form of sugar molecules, your body can very quickly absorb this energy. As a result, there is no need for your body to spend time on the arduous process of drawing energy from your fat reserves – not when there’s plenty of easily accessible sugar coursing through your veins. As a result, your body leaves your fat cells untouched.

Simple carbohydrates in particular cause your insulin level to rocket. However, these carbs are soon digested – and so, in no time at all, your hunger returns!

Low-carb diets therefore rely on one key principle: if you take sugar (the top energy source) off your plate, your body will have to look elsewhere for the energy it needs. If your body doesn’t have carbs available to it and finds its glycogen stores are empty, your liver can instigate a biochemical process to turn glucose into amino acids – which can then supply energy for the brain and body. In this ketotic state, your liver can use your fat stores to produce ketone bodies, which then power up your muscles.

This process forces the body the use up alternative energy resources, including fat stores. So, by cutting down on carbs and not replacing them with added fat or protein, you create an energy deficit.

Takeaway 2: By taking away its preferred energy source, you force your body to access other energy reserves and use up fat stores.

Ideally, you would avoid all carbs and choose foods that contain none at all. If only it was that easy... We all know that carbs are found in bread and pasta, but they’re also in many other foods. No matter how much you want to reduce your carb intake, you should avoid foods that contain even small amounts of carbs.  

- Sweets & dried fruits
- Sugary fruits 
- Jams, marmalades & preserves
- Muesli & cornflakes
- Baked goods (bread, cakes, etc.)
- Starchy foods (rice, noodles, etc.)
- High-carb vegetables (potatoes, corn)
- Sucrose, sugar alternatives like honey & agave syrup 
- Soft drinks, fruit juices & smoothies
- Alcohol
- High-sugar, high-carb convenience food
- Peas, beans & lentils
 

Takeaway 4: A low-carb diet means avoiding foods such as bread and noodles as well as hidden sugars in drinks and vegetables.

If you mainly avoiding carbs, high-protein and fat-rich foods like meats, dairy products and low-energy foods such as vegetables and fruit will make up the bulk of your meal plan. You should avoid unhealthy fats, cook fresh food and avoid convenience food.
 

And, most importantly: pack in the protein! If your body doesn’t get enough protein, it will tap into its reserves – your muscles. It’s essential that you avoid this, as your muscles are your Number 1 fat burners! With this in mind, make sure you meet your daily protein requirements, i.e. about 2g per kilo you weigh.
 

LOW-CARB VEGETABLES
Almost all vegetables are low carb and often low calorie. Plus, they provide a generous helping of minerals, vitamins and fibre. There’s no limit here. Spinach, many types of cabbage, mushrooms, tomatoes, courgettes, cucumbers and avocados are just a few examples of the endless low-carb, low-calorie variety of veg – which all offer plenty of benefits.
 

LOW-SUGAR FRUITS
The energy contained in fruit is primarily made up of carbohydrates – more precisely, fructose and glucose. There’s good news, though: many fruits are mostly water, so you can continue to integrate them in your meal plan. Citrus fruits, rhubarb, papaya and berries are all low-sugar fruits.
 

MILK & EGGS
Dairy products and eggs are a great way to meet your protein requirements. There’s a huge arrange of options for you here, from yoghurt and quark to different types of cheese and all manner of egg dishes. Keep an eye on the ingredients, though, because dairy products also contain a certain amount of carbs. Depending on how much fat, oil and high-fat food you integrate in your nutrition plan, you should also focus on low-fat protein sources – as you can also use a low-carb diet to keep your calorie intake low.

You don’t need to cut out carbs completely in order to start tapping into your fat reserves, even if a “carb detox” will do your body good. That’s just a figure of speech, by the way – it doesn’t mean that carbs are somehow toxic.
 

Whether or not you’re aiming to lose weight quickly, there’s one thing you mustn’t forget: we need carbs to live. There’s no two ways about it, your body needs a certain amount of carbohydrates. Your brain is reliant on getting a supply of sugar. It doesn't need much, but without it your ability to perform will suffer – both mentally and in the gym! And, let’s be honest, nobody wants headaches, difficulty concentrating or a drop in performance. For this reason, you shouldn’t cut out carbohydrates completely.
 

Consuming a certain level of carbs is actually very important, particularly if you regularly do intense workouts. Remember the basic rule: the more you exercise, the more carbs you can eat. Your body will be able to tolerate a certain amount of carbohydrates, depending on your age, weight and genetics.

By the way: Some studies have shown that low-fat diets tend to be a far more sustainable way to lose weight and are easier to stick to.   
 

In the end, when it comes to weight loss diets, the decisive factor is always your overall calorie balance. Even on a low-carb diet, if you eat more calories than you burn on a given day, you will still see little success on the scales. Pay close attention to the fat content in foods, as each gram of fat contains 9kcal – making it a real energy bomb! You should also increase your protein intake. Not only does each gram of protein contain just 4 kcal, it will also protect your muscles against depletion. 
 

Takeaway 7: Losing weight with lasting results doesn’t mean you have to avoid carbs completely, as achieving a caloric deficit is the decisive factor. An extreme low-carb diet is not a long-term solution and should only be followed for a short time.

Pushing yourself to the limit? Want to watch your muscles grow and see your gains? If so, the low-carb diet is just not for you. If you’re training hard, you need the rapid energy that carbs deliver. During times of intense exertion, such as when you’re training hard, carbs give you the power you need to make progress. Although a low-carb nutrition plan certainly makes sense when shredding, the opposite applies when trying to build muscle. A hard, effective workout – the kind you need to really build muscle – is only possible with topped-up glycogen reserves. And don’t forget: a well-developed musculature is the best fat burner, as it consumes calories even when resting and helps to keep your shape, both during your workout and beyond.
 

Carbohydrates also promote muscle development and regeneration, particularly after a workout. This is when you want to look at “fast carbs” that your body can digest quickly and get into your blood stream. This refills the glycogen stores you drained or even emptied while working out – and protects your muscles against depletion.
 

Runners and cyclists are also reliant on carbohydrates. In fact, when it comes to endurance, carbs are a pre-workout must-have if you want to push your body to its limits. Simple carbohydrates can also help to maintain performance during training or competition.
 

Takeaway 9: No matter whether you’re an endurance athlete or a bodybuilder, the key questions are the same. Are you training hard? Do you want to build muscle or improve your track times? Then stay away from low-carb diets – you need the fast energy!