Honey, I shrunk the carbs: these 13 supplements can make low-carb dieting easier and more effective

Muscle & Fitness, Nov, 2004 by Tabatha Elliott

There's no denying it: The low-carb diet works. Study after study has shown that reducing your carb intake can lead to dramatic drops in bodyfat. Unfortunately, there's also no denying that it ain't easy. We're programmed to want carbs, and going without them can lead to a nightmare world of low energy, reduced strength, inability to concentrate and a relentless craving for all things sweet and starchy. And yet, as always, there is hope. Picking up on the low-carb movement, supplement companies have introduced a variety of products designed to ease your separation from breads, pasta and Super Big Gulps. Here are 13 that make the grade.

CURB THE CRAVINGS

The key to the success of the low-carb diet is one simple rule: Avoid carbohydrates. That's easier said than done, but these four supplements keep the carbs--and the cravings--down.

Carb Blockers

A more fitting term for carb blockers is starch blockers, because they don't block simple sugars (sucrose, glucose, fructose), just starches such as those found in pastas, potatoes, breads and cereals. The active ingredient in these products is an extract derived from a white kidney bean called Phaseolus vulgaris. The extract inhibits the activity of the enzyme alpha amylase, which breaks down starches into simple sugar molecules. Simply put, this means starchy carbs can't be absorbed by the intestines, so they literally go right through you.

* Taking 1-2 grams of Phaseolus vulgaris 15-30 minutes before a meal can help you bypass up to 66% of the carbs you suck down. Use it sparingly--like those times when you just gotta have linguini.

Chromium Picolinate

Hot news: At a National Institutes of Health conference in June, one study showed that chromium picolinate supplementation significantly reduced carbohydrate cravings in patients with atypical depression. (These patients have severe carb cravings, so imagine what it'll do for you.) Researchers believe chromium's essential role in insulin function may be the link to carbohydrate cravings. That's because insulin's effects on metabolic function may impact levels of serotonin, a brain chemical that makes you feel good and is released when you eat carbohydrates.

* Take 200 micrograms of chromium picolinate with breakfast each day.

Gymnema Sylvestre

Jonesin' for sugar? Gymnema sylvestre is known in India as gurmar ("destroyer of sugar") because consuming it causes a loss of sweet taste. This isn't just folklore: Several studies have documented the herb's ability to suppress the desire for sweets. Another benefit? It increases insulin release, making it an ideal post-workout supplement that boosts muscle growth in the absence of carbs.

* About 250-500 milligrams 1-3 times a day will knock out your sweet tooth, but be sure to take one of those doses after a workout for the anabolic effect.

5-HTP

When carb cravings come on strong in the evening, reach for 5-Hydroxytryptophan (5-HTP). This modified amino acid forms serotonin and melatonin in the body, so it will curb your carb cravings and relax you before bed. Clinical studies back up its power to reduce food intake--particularly high-carb foods--in overweight subjects.

* Take 50-100 milligrams about 1-2 hours before bed.

GO WITH THE PRO

Entirely removing carbs from your diet reduces your food options to protein, fat and fatty protein. While many Atkins adherents wolf down greasy bacon and pork rinds, the low-carb bodybuilder can't indulge that way. You'll want to minimize saturated fats, so lean cuts of meat and poultry, fish, eggs and some dairy products are at the top of your list. Even for a bodybuilder, that amounts to a lot of protein. To help you use it all properly, try these supplements.

Whey Protein Isolate

Because you can chew only so much animal protein in a day, a whey protein isolate without carbohydrates in the mix is the best way to get the extra protein you'll need to stay anabolic. A recent study revealed that when whey protein--as opposed to beef--makes up the majority of the protein on a low-carb diet, fat loss is dramatically enhanced.

* Use 40-50 grams of whey protein isolate several times a day.

Digestive Enzymes

Yes, we preach the importance of getting enough protein, but your stomach might go on strike trying to digest so much of it. Digestive enzymes can reduce your stomach woes and help you absorb and use more of the protein you eat.

* Look for products that contain proteases (protein digesting enzymes) such as pancreatin, trypsin, papain or bromelain, and follow label directions for the proper dose to take before each meal.

Glutamine

This handy amino acid can enhance immune function, support your gastrointestinal system, reduce fatigue and prevent muscle breakdown. It's particularly useful during times of stress, such as hard training and low-carb dieting. Glutamine will help all the protein you're eating go to support muscle growth, and it will prevent that protein from being stripped from the muscle to fuel your body. Bonus: Research shows that glutamine decreases carb cravings.