Zero-Carb Diet and Workouts: A Good Match or Recipe for Disaster?

Pondering of going carb-free whereas understanding? Discover out why it may not be the very best concept for power and stamina.

Carbohydrates have lengthy been a controversial topic within the health and vitamin world. Some swear by low-carb or keto diets for weight reduction and psychological readability, whereas others argue that chopping out carbs completely can backfire, particularly in terms of athletic efficiency. Diet guide Justin Gichaba not too long ago shared his private expertise with a seven-day carb-free weight-reduction plan, revealing each its advantages and its drawbacks- significantly within the context of understanding. This raises an necessary query: is it a good suggestion to remove carbs out of your weight-reduction plan while you work out usually?

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Justin Gichaba’s Expertise with a Carb-Free Food plan

Justin Gichaba, a well known vitamin guide, experimented with a strict seven-day carb-free weight-reduction plan to see how it might have an effect on his physique, particularly when it comes to weight reduction and power ranges. In keeping with Gichaba, chopping out carbs initially made him really feel lighter, much less bloated, and mentally clearer. Nonetheless, he shortly seen a major drop in his exercise efficiency.

“I had much less power going into the exercises and I seen a major lower in how properly I lifted in addition to my stamina throughout my more durable cardio,” Gichaba shared on Instagram.

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What are Carbohydrates?

Carbohydrates function the physique’s major gas supply throughout bodily exercise (1). When they’re absent, the physique is pressured to depend on fats and protein for power, which is much less environment friendly for high-intensity train. Gichaba concluded that whereas low-carb diets may work for some individuals beneath particular circumstances, chopping out carbs completely is unlikely to assist optimum exercise efficiency.

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How Your Physique Reacts to Zero-Carb Diets

In keeping with Mitushi Ajmera, a senior grasp health coach and nutritionist, a zero-carb weight-reduction plan triggers a number of physiological and metabolic modifications within the physique:

Glycogen Depletion

In the course of the first 24 to 48 hours with out carbs, the physique depletes its glycogen stores- the sugar saved within the muscle groups and liver (2). Since glycogen holds water (about 3 grams of water per 1 gram of glycogen), the preliminary weight reduction is commonly because of water loss reasonably than fats loss.

Ketosis and Fats Burning

As soon as glycogen is exhausted, the physique begins producing ketones in its place power supply, burning fats for power as a substitute of carbohydrates. This metabolic state is called ketosis and is the inspiration of the keto weight-reduction plan (3).

Vitality and Temper Swings

The transition to ketosis may cause unwanted side effects similar to complications, fatigue, dizziness, muscle cramps, and poor sleep (4). Ajmera notes that this is because of electrolyte imbalances and the physique adjusting to a brand new gas supply.

Urge for food Suppression

Ketones naturally scale back starvation (5). Ajmera mentions that some individuals find yourself consuming much less general as soon as they adapt to a low-carb weight-reduction plan.

Stabilized Blood Sugar and Insulin Ranges

A zero-carb weight-reduction plan can stabilize blood sugar and scale back insulin spikes, which can profit individuals with kind 2 diabetes or insulin resistance (6).

Digestive Points

Since carbohydrates are a significant supply of fiber, chopping them out can result in constipation and altered intestine well being.

Why a Zero-Carb Food plan Could Not Be Sustainable

Dr. Birali Swetha, chief dietician at Gleneagles Conscious Hospital, Hyderabad, explains that whereas low-carb or ketogenic diets may also help with weight reduction and blood sugar management, a strict zero-carb weight-reduction plan can result in nutrient deficiencies and long-term well being dangers.

“Fiber, nutritional vitamins, and minerals present in carbohydrate-rich meals are important for digestion, intestine well being, and general well-being,” Dr. Birali stated. An entire lack of carbs may cause electrolyte imbalances, constipation, and decreased microbial variety within the intestine, which may weaken immunity and digestion over time.

Furthermore, long-term adherence to a zero-carb weight-reduction plan is difficult for most individuals. Dr. Birali recommends a balanced strategy, the place advanced, fiber-rich carbs similar to entire grains, fruits, and greens are included within the weight-reduction plan to assist general well being.

Function of Carbs in Exercise Efficiency

Carbohydrates play a crucial position in fueling exercises, significantly high-intensity coaching like weightlifting, operating, and biking. With out ample glycogen, the physique struggles to maintain power output, resulting in decreased power, stamina, and endurance (7).

Gichaba advises that athletes and energetic people ought to purpose for 25% to 30% of their every day energy to return from carbs (about 125–150 grams for a 2,000-calorie weight-reduction plan). This ensures the physique has sufficient gas for efficient exercises whereas nonetheless sustaining the advantages of a managed carb consumption.

When it Involves Carbs, Steadiness is the Key

Whereas chopping carbs might supply short-term advantages similar to fast weight reduction and improved psychological readability, it isn’t a sustainable or efficient technique for people who work out usually. Carbs are important for exercise efficiency, muscle restoration, and general power ranges. A balanced strategy that features advanced carbs, lean protein, and wholesome fat is extra more likely to assist long-term well being and health targets.

References:

Carbohydrates as a supply of power
(Jéquier E. Carbohydrates as a supply of power. Am J Clin Nutr. 1994 Mar;59(3 Suppl):682S-685S. doi: 10.1093/ajcn/59.3.682S. PMID: 8116550.)

Physiology, Fasting
(Sanvictores T, Casale J, Huecker MR. Physiology, Fasting. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Obtainable from: https://www.ncbi.nlm.nih.gov/books/NBK534877/)

Ketogenic Food plan
(Masood W, Annamaraju P, Khan Suheb MZ, et al. Ketogenic Food plan. [Updated 2023 Jun 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Obtainable from: https://www.ncbi.nlm.nih.gov/books/NBK499830/)

Ketogenic Diets: Aspect Results, Perspective, and High quality of Life
(Shalabi H, Alotaibi A, Alqahtani A, Alattas H, Alghamdi Z. Ketogenic Diets: Aspect Results, Perspective, and High quality of Life. Cureus. 2021 Dec 13;13(12):e20390. doi: 10.7759/cureus.20390. PMID: 35036220; PMCID: PMC8752375.)

Do ketogenic diets actually suppress urge for food? A scientific evaluation and meta-analysis
(Gibson AA, Seimon RV, Lee CM, Ayre J, Franklin J, Markovic TP, Caterson ID, Sainsbury A. Do ketogenic diets actually suppress urge for food? A scientific evaluation and meta-analysis. Obes Rev. 2015 Jan;16(1):64-76. doi: 10.1111/obr.12230. Epub 2014 Nov 17. PMID: 25402637.)

Impact of low carbohydrate diets on insulin resistance and the metabolic syndrome
(Foley PJ. Impact of low carbohydrate diets on insulin resistance and the metabolic syndrome. Curr Opin Endocrinol Diabetes Obes. 2021 Oct 1;28(5):463-468. doi: 10.1097/MED.0000000000000659. PMID: 34468401; PMCID: PMC8500369.)

Glycogen availability and skeletal muscle variations with endurance and resistance train
(Knuiman P, Hopman MT, Mensink M. Glycogen availability and skeletal muscle variations with endurance and resistance train. Nutr Metab (Lond). 2015 Dec 21;12:59. doi: 10.1186/s12986-015-0055-9. PMID: 26697098; PMCID: PMC4687103.)

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