"I've kept my carbs low but am still not getting results!"

"I've gone low-carb like you're supposed to and lost some weight but gained it all back."

"My low-carb diet [carnivore, keto, etc.] worked for a while but I couldn't stick with it."

Sound familiar?

Have you ever felt that despite cutting carbs, you're still not seeing the fat loss or lean, muscular physique you're going for?

You're not alone. 

Many believe that a low-carb diet is the golden ticket to fat loss and muscle gain. 

But what if I told you that this approach might be the exact OPPOSITE of what actually works.

Here's the deal...

Carbs are not just about energy; they play a crucial role in muscle recovery and growth. 

When you work out, you create tiny tears in your muscles. Carbs help repair these tears, leading to muscle growth. 

Without enough carbs, your muscles might not recover or grow as effectively.

Also, carbs help fuel your workouts. Ever felt sluggish or fatigued during a workout? It might be because you're not getting enough carbs. 

When you have the energy, you can push harder, lift heavier, and get more out of each session. 

This directly contributes to muscle gain and fat loss.

But wait, there's more! (LOL, couldn't help myself.)

Glycogen, stored in our muscles, is the primary fuel for high-intensity workouts. And guess what? It comes from carbs.

Depriving yourself of carbs means depriving your muscles of the fuel they need for those intense sessions too.

And let's talk about hormones.

Carbs influence key hormones like insulin, which plays a role in muscle growth. A constant low-carb intake can affect insulin's effectiveness, potentially hindering your muscle-building efforts.

Yes, you heard that right...

A low-carb diet might backfire when it comes to insulin sensitivity because the body compensates by making you MORE resistant.

So those insulin spikes in blood sugar you're so worried about? On a low-carb diet, your body becomes more insulin resistant anyway.

Wouldn't you rather be insulin SENSITIVE to handle ups and downs in blood sugar, and then take advantage of the "ups" for your workouts, when you actually need and want that immediate energy?

Then there's "anti-catabolism", a fancy way of saying "prevent the breakdown of protein for energy."

In other words, carbs provide a quick energy source (in the form of glycogen, converted from glucose). 

When you don't have enough carbs coming in, your body will break down muscle tissue for protein, then use something called gluconeogenesis to convert the protein into glucose (and then glycogen), which means less protein for muscle!

OK, enough science...what's the takeaway here?

It's not about labeling carbs as "good" or "bad." 

It's about understanding their role in getting you results.

If you're aiming for a lean, muscular physique, whether through fat loss (because you want to hold onto your muscle, not lose it and become skinny fat!) or building muscle, it might be time to reconsider carbs in your diet.

Remember, every individual's needs are different.

It's about finding the right balance that works for you, your goals, and your lifestyle.

I've had client athletes who perform well on lower carbs, but I've had MANY client athletes who *think* they do well on low carbs, only to find a massive increase in energy, mood, lifting progress, recovery, sleep, stress, and cognitive function once they increase carbs.

Remember that all those low-carb diets don't just "cut carbs," they tend to cut out ultraprocessed foods, and that's what leads to a calorie deficit and ultimately weight loss.

But they do so indiscriminately! 

They essentially sacrifice all the benefits of whole-food based carbs (grains, starches, fruits) along with the processed fats/carbs (cookies, donuts, pizza), massively restricting your choices just for the allure of quickly losing some weight in the short-term

And then when you lose that weight, some of it is muscle because...well...you don't have enough carbs coming in!

It's a vicious path to "skinny fat" and yo-yo dieting and far from the sustainable, long-term, and liberating approach my clients use.

If you've been on the low-carb train and feel stuck, maybe it's time to reevaluate. 

An easy way to do this is to reintroduce one carb at a time (say rice or potatoes), monitor how your body responds, and adjust accordingly.

Are you ready to get off the low-carb train?

Setup a free call with me to talk about your nutrition (no pitch, no sales on this call).