How to Restore Glycogen - Part3 Restoring Glycogen Due to Low Carbohydrate Diets

1 Be cautious with low carbohydrate diets. Talk to your doctor to be sure this type of weight loss plan is safe for you.

·         Understand the risks. To safely pursue a highly restricted carbohydrate diet, which usually involves consuming less than 20 grams per day of carbohydrates, you must factor in your level of activity.

·         The initial period of a low carbohydrate diet significantly restricts the amount of carbohydrates a person is to consume. This helps your body to tap into stored glycogen as an aid in losing weight.

2 Limit the time you restrict your carbohydrate intake. Ask your doctor about safe time limits specific to your body type, level of activity, age, and existing medical conditions.

·         Limiting the highly restricted carbohydrate intake for 10 to 14 days allows your body to access the energy it needs while exercising, using blood glucose and stored glycogen.

·         Resuming a higher carbohydrate intake at that time helps your body to restore the glycogen used.

3 Consider your exercise intensity. Your body pulls the energy it needs from the glucose in your blood, then pulls from glycogen reserves stored in your muscle and liver. Frequent and intense exercise depletes those stores.

·         The carbohydrates in your diet restore your glycogen.

·         By extending the highly restricted part of the low carbohydrate diet beyond 2 weeks, you are preventing your body from accessing the natural substances, meaning carbohydrates, needed to restore your glycogen.

4 Know what to expect. The most common result is feeling tired or weak, and having episodes of hypoglycemia.

·         You have depleted most of your glycogen stores and you are not putting very much back into your bloodstream. This results in less than enough energy to function normally and problems pursuing intense exercise.

5 Resume a higher carbohydrate content in your diet. After the initial 10 to 14 days of the low carbohydrate diet, move to a phase that allows for more carbs to be consumed, which allows your body to restore the glycogen.

6 Exercise moderately. If you are trying to lose weight, incorporating routine exercise is a great step to take.

·         Participate in moderate aerobic activity that lasts for more than 20 minutes. This helps you to lose weight, use enough energy to tap into your reserves, but avoid depleting your glycogen stores.

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Tips

·         Caffeine is a stimulant that affects people in different ways. Talk to your doctor about consuming caffeine, especially if you have any medical condition, or if you are pregnant.

·         Glycogen stores are depleted differently depending on the forms and intensity of exercise. Know the effects of the types of exercise that suits you.

·         Exercising is a healthy part of managing diabetes. Some diabetics are more sensitive to even small changes in their routine. Talk to your doctor about any changes you anticipate in your exercise efforts.

·         Drink plenty of water for hydration, even if you are drinking sports beverages.

·         Talk to your doctor before beginning a weight loss program, whether you are diabetic or not. Your doctor can advise you on the best approach to weight loss for your body type, current weight, age, and any medical conditions you may have.