Low-carbs, high-fat, no-carbs, high-protein, high-carbs, which one is better for weight loss?
The answer is all of the above. Ultimately, a lot of time, weight loss depends on calories-in, calories-out. There is a teacher who lost weight on Mcdonalds diet. There are exceptions on calories in calories out equation but most of us eat way too much for our sedentary lifestyle.
But my friend/I lose a lot initially on a low carbohydrates diet?
You might lose weight quickly because of glycogen depletion (carbs get stored in muscles as glycogen) and glycogen holds water. Sometimes, that’s why on a low carbohydrates diet, when your body lose glycogen, the water weight got off too. Also, because protein is very satiating, so the person on low carbohydrates diet might be unknowingly consuming less calories. Let’s face it, it is easier to overeat on pasta, rice and bread than anything else.
Are there health benefits to high protein diet?
It might help to preserve more lean muscle during calorie restriction. But extreme carbs restrictions lead to moodiness as well. And our body need carbs to provide us with quick burst of energy/high intensity exercise.
What is the recommended dietary intake of macro-nutrients then?
The most important thing in sustaining your weight loss is long term adherence. To achieve that, it is better to follow guideline that is easy to adhere to. According to HPB, it is half a plate of vegetables, half a plate of protein and half a plate of carbohydrates. Whenever possible, choose complex carbohydrates like brown rice or wholemeal options.
Can I have six packs?
We all have six packs, it is called the rectus abdominis. The only difference between a visible six packs and a non-visible one is whether or not it is covered by fats. That is why people commonly say abs are made in the kitchen to have a visible abs, we need to get our fat levels to a low level, 10%-12% for men and 15%-17% for women.
However, to have the “pop-up” effect of the muscles, once your fat levels drop to a low enough level, you might have to build up the muscles. Having said that, it is highly not recommended for ladies to drop to a low body fat level as fats are essential for child birth and hormonal activities. Woman are not biologically designed to store more fats than man for no reason. Our human body is created/designed/evolved very beautifully.
What exercise can I do to reduce fat at arms, thighs and etc?
No exercise can do spot reduction. Exercise can build muscles at a certain spot, they make you lose fats at a certain area.
I am female, I want to tone up my muscles but I don’t want to lift too heavy cause it will make me look bulky right?
Yes, thunder thighs is a thing among females who lift. But toning up the muscles involve muscular hypertrophy (growth) and that means you need to train similar to how a man train: lift heavy. And female do not have as much testosterone to develop huge muscles like male, unless the females used substances. And yes, even to get to a mass of female natural body builder, it takes a lot of training and eating.