High carb low fat strategy for high-volume trainers
High Carb Fat Loss is a diet strategy characterized by high carbohydrates and low fat. Unlike traditional low-carb diets, it maintains higher carb intake to preserve metabolic rate and training performance.
Carbohydrates help maintain leptin levels, avoiding fat loss plateaus caused by metabolic adaptation.
Adequate glycogen stores ensure energy supply for high-intensity training, preventing muscle loss.
Neither is absolutely better, it depends on individual circumstances. High carb is suitable for high-volume trainers who like carbs and have faster metabolism; low carb suits sedentary people with poor insulin sensitivity. The most important thing is choosing a plan you can maintain long-term.
Fat is an essential nutrient involved in hormone synthesis, cell membrane construction, and fat-soluble vitamin absorption. Men need at least 30g and women need at least 35g of fat daily to maintain normal physiological function.
No. The purpose of refeed days is to restore hormone levels, not binge eating. Choose clean carb sources, moderately increase fat intake, but still control total calories around TDEE.
When body fat is low (men <12%, women <20%) or dieting for extended periods (over 8 weeks), schedule 1 refeed day per week. Higher body fat individuals can do every 2 weeks or skip temporarily.
As long as protein intake is sufficient (2.0-2.2g/kg) and strength training is maintained, high carb fat loss won't cause more muscle loss than other approaches. Adequate carbs actually ensure training intensity, helping preserve muscle.
Prioritize natural, unprocessed carb sources: rice, potatoes, sweet potatoes, oats, fruits. Avoid high-fat carb combinations like chips, cakes, fried foods. Choose lean meats, fish, egg whites for protein.