A lot has been written about the benefits of using a low-carbohydrate diet for shedding body fat while retaining or even gaining muscle. In the last few years, a few high-profile gurus have made solid names (and bank account balances) for themselves by selling the idea that fewer carbs can help the bodybuilder get leaner than ever, while keeping the muscle. At the same time, a counter-effort, fueled partly by the politics of a split bodybuilding empire and by emerging research showing some of the dangers of low-carb eating, has emerged. So, the bodybuilding field is basically split down the middle. Let’s look at both the advantages and disadvantages of low-carb dieting, and see which is right for you!

Advantages of a low-carbohydrate diet

You’re going to get lean – and probably leaner than by using a low-fat, higher carbohydrate diet. Your metabolism may increase, as will your protein uptake ability. Your body will become harder as you drop the water and fat beneath the skin. You’ll also become healthier. Many people with a history of heart disease are prescribed a low-carbohydrate diet.

Disadvantages of a low-carbohydrate diet

It’s not all roses. If you’re a pregnant woman, you have no business anywhere near a low-carbohydrate diet. If you are currently a sedentary bodybuilder (who does minimal to no cardio activity), you are going to feel quite run down. Your kidneys may end up doing some extra work as your uric acid levels rise, so take special care if you are running oral steroids at the same time. You’ll likely become a bit constipated no matter how many green salads you consume each day. And you may feel sick as your body makes the adjustment. But you will certainly be leaner! As a competitive bodybuilder, you may have a problem in making your muscle bellies appear full. In other words, you might look flat all the way until your pre-show carbing up phase.

Sample Diet

Here is a sample diet for intermediate natural or assisted bodybuilders which introduces lower carbohydrate consumption with higher fat and protein intake.

Meal 1 (breakfast)
Six whole eggs with American cheese, ham, bacon, and tea or coffee

Meal 2
Whey protein shake

Meal 3 (lunch)
Grilled chicken breast, large garden salad, almonds, croutons, dressing

Meal 4
Whey protein shake or several slices lean cold cuts

Meal 5 (dinner)
Grilled steak or fish, green vegetables, salad, and red wine or diet soda

As you can see, this diet isn’t all that restrictive. You are still able to enjoy some of the foods you may call your favorite. You just have to leave the heavy carb items at home. Getting used to a diet like this may take time, but the long-term benefits might make such a lifestyle adjustment well worth it! If you’re not sure about the major commitment in using low-carb dieting for your upcoming show, spend 3 to 4 weeks on it in the off-season to decide if you like the way your body feels in this state. You might look at feel amazing, or you might be deflated and in the dumps. But there’s only one way to find out!

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