Problems with low carbs diets: So, not only does following a low-carb diet cause you to lose water, it also depletes muscle glycogen which leaves you feeling sluggish when trying to be active or workout. Remember, carbs are stored as glycogen in the muscles and glycogen is what’s used to fuel your muscles.

Another problem with severely limiting carbs is that the brain uses carbs for energy and without enough carbs, you won’t be 100% mentally.  While I agree that people are different and that some people do better on lower amounts of carbs, most people will feel like crap after a week or two with no or low carbs.

Solutions and workout;

that’s why you have to be intelligent and understand the way your system react to your workout, the best way to go is to combine the diet with the workout, that means you have to clarify that the Monday you are going to eat carbs pre-workout and Tuesday you are not going to eat carbs pre-workout but you are going to do the same workout routine with the same intensity, so Monday pre-workout carbs, Tuesday do not eat carbs pre-workout, Wednesday yes, Thursday not, Friday yes, Saturday not and Sunday is maybe resting day, yes I recommend just one resting day at week and also I recommend you to workout hard and try to finish your workout routine against the clock without stop for more than 10 seconds between each set of your routine.

So, if today you finish your routine in 1:45 minutes, tomorrow you will have to finish your routine in 1:40 minutes at the end of the week you will  have a record and a goal to start next week and win your own battle against the clock, that’s the secret to lose weight but wait a second the most important part of all this is try to eat properly and never eat too much because you feel tired or hungry, remember post workout drink water and try to rest.

And talking about food, recommendations and dieting listen to this:      

If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on. Don’t eat more than one piece of fruit per day.

If you’re healthy, active and don’t need to lose weight then you can afford to eat a bit more carbs.

  • Tubers: Potatoes, sweet potatoes and some others.
  • Non-gluten grains: Rice, oats, quinoa and many others.
  • Legumes: Lentils, black beans, pinto beans, etc. (If you can tolerate them).

You can have these in moderation if you want:

  • Dark Chocolate: Choose organic brands with 70% cocoa or higher.
  • Wine: Choose dry wines with no added sugar or carbs.

Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.


  • Water
  • coffee
  • Tea
  • Carbonated soda without artificial sweeteners.

The low carb, real food based diet involves eating natural, unprocessed foods with a low carbohydrate.

What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose. Consider all of this as a general guideline, not something written in stone.

The Basics:

Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.

Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.


  • Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.
  • Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.
  • Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.
  • High Omega-6 Seed- and Vegetable Oils: Cottonseed-, soybean-, sunflower-, grapeseed-, corn-, safflower and canola oils.
  • Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use Stevia instead.
  • “Diet” and “Low-Fat” Products: Many dairy products, cereals, crackers, etc.
  • Highly Processed Foods: If it looks like it was made in a factory, don’t eat it.

You should base your diet on these real, unprocessed, low-carbs foods

  • Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.
  • Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.
  • Eggs: Omega-3 enriched or pastured eggs are best.
  • Vegetables: Spinach, broccoli, cauliflower, carrots and many others.
  • Fruits: Apples, oranges, pears, blueberries, strawberries.
  • Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.
  • High-Fat Dairy: Cheese, butter, heavy cream, yogurt.
  • Fats and Oils: coconut oil, butter, lard, olive oil and cod fish liver oil

A Sample Low-Carb Menu For One Week

This is a sample menu for one week on a low carb diet plan.

It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.


  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
  • Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.


  • Breakfast: Bacon and eggs.
  • Lunch: Leftover burgers and veggies from the night before.
  • Dinner: Salmon with butter and vegetables.


  • Breakfast: Eggs and vegetables, fried in butter or coconut oil.
  • Lunch: Shrimp salad with some olive oil.
  • Dinner: Grilled chicken with vegetables


  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
  • Dinner: Steak and veggies.


  • Breakfast: Bacon and Eggs.
  • Lunch: Chicken salad with some olive oil.
  • Dinner: Pork chops with vegetables.


  • Breakfast: Omelet with various veggies.
  • Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
  • Dinner: Meatballs with vegetables.


  • Breakfast: Bacon and Eggs.
  • Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
  • Dinner: Grilled chicken wings with some raw spinach on the side.

Include a variety of vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.

Better resolution today


Diego Valdez Updated Pictures #MYLATINCALVINS 2015