"I've gained weight since I started limiting carbs." "Is it fat because it doesn't suit me?"
Even though you are limiting carbohydrates, if you do not get any results, you will feel down. If you put up with your diet and get fat, you will get more and more stressed.
However, the reason why you gain weight due to carbohydrate restriction is that you are almost always wrong. You may be able to lose weight by reviewing the method.
However, there are some people who are not suitable for their constitution, so it is good to know in advance.
In this article
I will explain in detail.
The author has actually led many women to a successful diet. Let's limit the sugar and clarify the cause of fatness. Please take a look to the end!
table of contents
[Is your way right? ] What is carbohydrate restriction?
As the name implies, it is a "diet that limits carbohydrates."
By limiting foods that contain a lot of sugar, you can get a diet effect.
Simply put, limiting carbohydrates eliminates the energy source, so instead you start to break down and use fat. As a result, body fat and visceral fat are reduced faster.
However, you have to be careful, if you take sugar even once when you can break down fat, you will start from 1 again.
Furthermore, if you repeat this condition many times, you will not be able to lose weight easily.
Keep in mind that you have to change your diet slowly, from losing weight due to carbohydrate restrictions to returning to your original diet.
7 Causes of Getting Fat Even though You're Doing Carbohydrate Restriction
Those who say "I'm getting fat even though I'm doing carbohydrate restriction" may have the following causes.
If you know the cause, you can improve it.
And if you continue to limit your carbs, you'll get results.
I will explain in order!
[Cause 1] Overcalories
Dietary restrictions are essential for a successful diet.
When the calorie intake exceeds the calorie consumption, it is called overcalorie.
It's normal to get fat if you eat too many calories just because you're limiting carbs.
Calculate how much calories you consume in a day.
Fat is high in calories at 9kcal / g, so be careful not to consume too much good quality oil such as MCT oil and nuts!
[Cause 2] Taking sugar
Surprisingly, many people who fail to limit their carbs are unaware that they are consuming too much carbs.
For example, let's say you went to eat yakiniku and didn't eat rice.
However, if you use yakiniku sauce, there is too much sugar. Two tablespoons will exceed the sugar mass of one serving.
In addition, non-oil dressings are also NG in terms of carbohydrate restriction. Instead of cutting the oil, the umami is supplemented with sugar.
It's a hassle when you start limiting carbs, but let's check the carb mass one by one.
There are also apps and sites that calculate sugar mass, so please use it.
[Cause 3] Not exercising
If you do not exercise and do carbohydrate restriction, you will lose muscle.
As you lose muscle, your basal metabolism goes down.
It's possible that you're overcalorie because you've lost muscle mass.
Carbohydrate restriction, in particular, supplements the lack of energy by breaking down fat and muscle.
Therefore, if you do not get enough protein or do proper muscle training, you will lose muscle mass at a tremendous rate.
Do muscle training to maintain your muscles.
[Cause 4] Constipation
Constipation is often a problem during carbohydrate restriction.
The reason is a decrease in water content in the body and a lack of dietary fiber.
By limiting carbohydrates, the amount of water contained in the foods you have eaten, such as rice, which is the staple food, will inevitably decrease.
Carbohydrates are always present in the body in combination with three times the amount of water.
In other words, when the body loses carbohydrates, it also loses three times as much water.
In addition, dietary fiber is also contained in rice, which is an NG food due to sugar restrictions, so the intake will be lower than before. As a result, you are more likely to have constipation.
Actively consume at least 2 liters of water per day and a diet that contains dietary fiber such as seaweeds and mushrooms.
[Cause 5] I feel stressed
Stress is a great enemy of diet! When stress builds up, your body tries to store fat in preparation for it.
The reason is that it over-secretes a hormone called cortisol.
When over-secreted, it makes you feel fake hungry, trying to store more energy to cope with stress.
It may be because of this hormone that you eat something nearby or binge eat.
However, it is not a bad thing because it is usually secreted. The problem is when it is over-secreted.
In addition, excessive secretion of cortisol slows down the movement of serotonin, which suppresses appetite, and excessive secretion of insulin also makes it easier to store body fat.
As a result, it becomes difficult to lose weight.
Try not to feel stress as much as possible.
If it's difficult, it's a good idea to have some stress-relieving methods in place.
[Cause 6] Cheet Day without permission
Isn't there a cheat day without permission saying "I can't lose weight! It's a stagnation period"?
The following people do not need a cheat day.
I understand that sugar restriction is painful.
But don't set a reward day as a cheat day.
Even if you have a hard time making ketone bodies, once you add sugar, it will stop. Also to start from 1.
If you have a cheat day two or three times a week, it's just a meal.
If you don't follow the timing and method, you will only get fat on Cheet Day.
RETIO BODY DESIGN 6 Pockets [Professional direct] Stagnation period due to carbohydrate restriction! When and how to have a cheat day https://retio-bodydesign.jp/columns/article/toushitsuseigen-cheatday "Can you eat as much as you like?" A cheat day that any dieter can look forward to! However, if it fails, it causes a rebound. If you're not good at it, you may gain more than your original weight ... Moreover, Cheet Day is harder than you think. If you think it's a reward, you may suffer later. Therefore, in this article, I will explain in detail the points to note when and how to do a cheat day. In addition, the author is actually many women ...
[Professional direct communication] Stagnation period due to carbohydrate restriction!When and how to have a cheat day
[Cause 7] The period is short
If you're still thinking "I can't lose weight. I'm fat" in a week or two for the first time, the period is too short.
Again, the first weight I lost was just water.
It is normal for you to regain weight or gain a little weight if you are consciously and well hydrated.
Let's take a closer look.
If you have proper carb restrictions, you will lose weight in another two weeks.
[NG] Four types that are not suitable for carbohydrate restriction
If you adhere to the carb restriction method and continue to do it, but you get fat, it may not be suitable.
Check to see if it applies to the four types.
There are many ways to diet.
A carbohydrate-restricted diet is not a diet that suits everyone.
For example, some people love carbs and endure them more stressfully than lose weight and approach their ideals. Some people get sick by limiting carbohydrates.
Dieting is a lifelong relationship, so try to do it in a way that is as stress-free as possible.
[To avoid getting fat] Three precautions to limit carbohydrates
There are three things to keep in mind when doing carbohydrate restriction.
If you make a mistake, you will not only get fat, but you will also feel sick.
Be sure to follow it so that you can have a healthy and enjoyable diet.
I will explain in order!
[Caution 1] Do not do it in your own way
Carbohydrate restriction is effective by limiting carbohydrates for a certain period of time.
Therefore, if you make your own rules such as eating cake on the day you go to the gym, you will not be able to lose weight.
I was able to break down fat by limiting carbs, but once I ate carbs, it was restored.
If you eat cake every day you go to the gym, you won't lose weight easily.
If you are wondering "Why do you get fat?", Please make sure that you are able to limit carbohydrates according to the rules.
If you have your own rules, stop immediately.
[Caution 2] Do not cut all sugars
It is NG to cut all sugars because you want to get the effect as soon as possible!
Some people think that sugar = evil, but it is a very important nutrition.
If you run out of carbohydrates, your brain will not get enough energy and you will be frustrated and unable to concentrate.
It can also cause nausea and dizziness.
Please adhere to the sugar mass of the sugar restriction that you are doing properly, and take at least.
[Caution 3] Do not excessive calorie restriction
To the last, this diet method limits the amount of sugar.
Of course, I want you to protect the undercalories whose calorie intake is lower than the calorie consumption.
However, it is NG to perform excessive calorie restriction.
The risk of getting sick increases.
Furthermore, if the calorie intake is extremely low, the body will mistake it for starvation and enter energy saving mode.
If this happens, your body will become fat and difficult to lose weight.
Also, if you have excessive calorie restriction, you will lose muscle mass because it is impossible to get the required amount of protein.
[No worries about getting fat] 4 tips to succeed with carbohydrate restriction
If you're doing carb restriction, you definitely want to succeed.
If you do these four things, not only will you get your ideal body, but it will also make it harder for you to rebound.
I will explain in order.
[Success Tips 1] Protect undercalories
The most important thing in dieting is diet.
Change to a lifestyle that consumes more calories than ingested. This is called undercalorie. Maintaining this undercalorie is the key to a successful diet!
If you consume more calories, you can't lose weight no matter how much you limit your carbs.
However, extreme calorie restriction is NG! It is recommended to reduce the calorie intake to about 90%.
I have written a more detailed article on the undercalories that are essential for dieting, so please read that as well.
RETIO BODY DESIGN 8 Pockets [Must read] Is undercalorie the key to dieting? Explaining the correct diet and tips for losing weight https://retio-bodydesign.jp/columns/article/under_calorie "I want to know a diet that will definitely lose weight ...!" "What is the undercalorie that seems to be effective for losing weight?" Diet The word "undercalorie" that comes out when you research to some extent. However, many people may not know exactly what to do. In fact, undercalories are an essential way to lose weight! If you want to go on a diet, it's worth knowing. So, in this article, we'll answer your questions about undercalories! What is undercalorie? It's under-calorie ...[Must read] Is undercalorie the key to dieting? Explaining the correct diet and tips for losing weight <
[Success Tips 2] Protect the PFC balance
In addition to undercalories, it is also important to be aware of PFC balance.
To briefly explain the PFC balance, it shows what percentage of the calorie intake of each of the three major nutrients (protein, fat, and sugar) in the diet corresponds to.
In the case of carbohydrate restriction, "high protein, medium fat, low carbohydrate" is important.
How to get PFC calories
P (protein) = 4kcal
C (sugar) = 4kcal / g
F (lipid) = 9kcal / g
It's high in fat compared to others, but don't limit it too much.
Carbohydrate restriction is just to limit carbohydrates.
Ingest fat within the undercalories.
High quality oils such as fish oil and nuts are especially recommended.
Lack of fat can lead to constipation and bulky skin.
Take everything in moderation.
[Success Tips 3] Do muscle training
The diet is 80% for meals and 20% for exercise.
However, the only way to increase muscle mass and increase metabolism is to do muscle training.
In addition, if carbohydrate restriction is performed without muscle training, muscle mass will decrease and basal metabolism will decrease.
As a result, the body becomes hard to lose weight and easy to gain weight, so I decided to repeat the rebound.
By doing muscle training, you can make a firm and sharp body.
There are many other positive effects such as improving stooping and stiff shoulders, so please do it twice a week!
RETIO BODY DESIGN RETIO BODY DESIGN[Directly from the trainer] Exercise is essential if you want to lose weight beautifully due to carbohydrate restriction! Introducing 3 muscle training menus
[Success Tips 4] Continue
It is NG to seek results in a short period of time!
On a carbohydrate-restricted diet, you will lose weight relatively.
However, you may suddenly lose weight due to stagnation.
If you continue without giving up, you will definitely start to lose weight again.
If you continue, you won't fail or rebound on your diet.
summary
In this article, I've given you some tips on how to get fat and how to succeed when you're on a carb limit.
Summary
You cannot lose weight if you are on a diet in your own way.
If you think you can't lose weight, first check to see if you're doing it wrong.
If you can't decide for yourself, we recommend that you consult your personal trainer.
It will give you advice that suits your goal and body shape, so you can efficiently approach your target weight.
This column provides useful information on diet and body makeup, so if you are interested, please see other articles as well.
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