Lowering one’s total caloric intake below one’s daily caloric needs is how fat loss and indeed total weight loss occurs. However, people do all sorts of crazy diets in order to achieve a lower number on the scale, whether or not it’s sustainable or even healthy to do.
Some folks choose to go the low carb route to lose weight, without any sort of regard for any lost muscle mass, or how they’ll transition into eating carbohydrates again once the fat is lost.
One method to help preserves muscle mass is to eat a meal with a high amount of carbs, immediately when done with a workout and then be low carb the rest of the day. This is carb backloading and an effective method for shredding belly fat.
How to Back Load Carbs for Fat Loss
Many people have tried a low carbohydrate diet in order to lose fat and it of course works. However, it is also difficult to maintain for many, and frankly kind of impractical in the long term.
As a result, variations of the low carb plan have been thought up to help mitigate the difficulties of the diet, while maintaining the great results that are achieved from manipulating carb intake.
One method that I’ve already outline on the blog, is carbohydrate cycling. This is simply switching from lower carb days to higher carb days in order to restore glycogen stores in the muscles, so you don’t always feel depleted and weak on a low carbohydrate diet plan.
Another famous method, is the carb backloading method. With this, you are low carb for every meal of the day, except the post-workout meal. The carbohydrate intake will be higher or lower for this meal based on the type of workout done that day.
So, if one were to lift weights as a part of the workout. A higher carb meal would be allowed. Some folks if only doing cardio, just do a regular ultra low carb day, but I think a moderate carb meal wouldn’t be detrimental if taken within the confines of a caloric deficit.
Could you eat any type of carbs during this meal? Technically, yes. However, it’s much better for the plan and health in general if this meal is non-processed carbohydrates and drawn instead from a source of vegetables, legumes, or something like rice.
The great advantage of back loading carbs is that it allows for more strength during workouts and more stamina to make it through those difficult times at the gym.
Being on a strict low carb diet without any cycling or back loading can be draining and one’s physical output can diminish. This post-workout meal refeeds the muscles and makes it easier to get through the next time at the gym.
Also, there is the added psychological benefit of having one meal a day, in which you can actually consume carbs and not have to be so strict and militant about things.
Following a low carb diet can have many pitfalls, but the good news is that it can be easily modified in order to make things easier to stick to, both physically and psychologically. Sometimes, the fastest fat loss will be on the diet’s that are the easiest to stick to for bikini season and beyond.