There's no denying that if you want to lose weight, you sometimes have to keep carbs to a minimum. This doesn't mean you should cut them off completely. Carbohydrates increase cell infiltration (cell hydration) and therefore increase cell volume.
When muscle cells are hydrated and have greater volume, it signals the body to be in a fed state. The body senses that it is in a fed state and maintains its metabolic rate. Of course, if the carbohydrates are too high, it will also cause the fat to be too high, but for sustained fat loss, carbohydrates must remain in the diet.
Tip #3 – Take advantage of high carbs
Carbohydrates are essential for keeping your metabolism elevated, and leptin is the primary reason for this. Leptin is a fat-burning hormone that is directly related to carbohydrate intake and body fat levels. Leptin is a fat-burning hormone that has many functions, including controlling energy expenditure.
Although we have noted that to truly get lean carbs you have to lower them eventually. As carbs become lower and body fat levels decrease, the body will inevitably lower leptin levels. This can be combated to some extent by adding high carb days. Since leptin is highly sensitive to glucose metabolism, a high-carbohydrate day every 4-8 days can increase leptin levels.
Increasing the number of high-carb days not only increases leptin, but generally results in a more positive hormonal profile. Higher carb days can lead to higher levels of thyroid hormone T3 and even keep testosterone levels elevated, which will further weight loss.
Tip #4 – Don’t cut the fat too low
Fatty acids are substrates for cholesterol, which means the fatty acids must be able to produce cholesterol, which is ultimately converted into testosterone. If your fat intake is too low, you won't get enough fatty acids for optimal testosterone production. This will lead to lower testosterone levels. Low testosterone results in greater muscle loss during preparation, meaning a lower metabolic rate.
The body also has an intrinsic adaptive response to chronically low dietary fat intake. When the body senses that its fat intake is extremely low, it will naturally try to maintain body fat stores, which are now at a premium. Eating the right amount of fat will ensure that the calories are low enough for fat loss, but the body doesn't recognize it as hunger.
Tip #5 – Reverse Diet
Reverse dieting is important to prevent the cycle of metabolism slowing down, or to stop it if you are already in this condition. Just because the game is over doesn't mean it's time to start eating anything. After the competition, a proper reverse diet must be followed.
A reverse diet is where you basically slowly add calories to your diet just as you slowly reduce them to gain lean muscle. This will prevent large amounts of fat tissue from collecting during the first or second month after competition.
Even the best race preparation in the world can cause your metabolism to slow down significantly. Similarly, body metabolism can be increased by systematically but slowly adding protein, carbohydrates, and fats. If you've discovered that your metabolism has crashed, a good long-term reversal diet is the best way to help get us back on track.
Tip #6 - Do not over-increase unnecessary fat during the off-season. Return to a normal diet to adjust the metabolic rate. Do not over-eat calories during the off-season because studies have also pointed out that if you significantly reduce fat in a short period of time, you will lose weight. Can seriously affect metabolic rate.
Therefore, while all other factors are still very important, the most important thing is not to overabundantly consume calories during the offseason and to develop a long-term and comfortable fat loss plan based on goals and current body fat levels, and never to consume large amounts in a short period of time. Fat will slow down your metabolism and burn your muscles.