One of the simplest ways to get lean fast is to cut carbohydrate intake in favour of high-protein. It is important to stick with whole foods and get the right ratio of protein, carbs and fat, as this will accelerate fat loss and preserve muscle mass, to optimising body composition.
Eating more protein and fat is also an efficient way to improve health and decrease risk factors for heart disease, cancer, and diabetes. However, there are many mistakes one can make on reduced carb diets that have profoundly negative effects including hindered fat loss, massive hormone imbalances and chronic inflammation.
2. Eating too much protein if your goal is ketosis
Higher protein diets are ideal for reducing body fat because they improve satiety, reduce hunger, and preserve lean body mass when losing weight. However, if you eat more protein than needed, some of the amino acids in the protein will be turned into glucose. This will reduce the body’s ability to burn fat and may hinder fat loss, particularly if your goal is ketosis.
Lower your protein intake in favour of low-carb vegetables and fats. Be sure to eat high-quality protein from animal and seafood sources so that you get the greatest amino acid intake per calorie.
4. Chronic inflammation from high intake of protein and too few fruits and vegetables.
People who eat a lot of protein have been found to have greater lean muscle mass and less body fat. But there’s a negative effect of eating more protein and reducing carbs. Studies have shown that healthy people with more lean mass had more oxidative stress and inflammation. This is likely caused by corresponding low fruit and vegetable intake, which leads to poor blood antioxidant capacity.
For those who eat very low-carb diets, and plenty of protein, make sure to fill every serving of protein with a rich variety of veggies that are packed with nutrients but lower in carbs.
