paradox saidIn my experience, low carb diets work because protein and fat sate the appetite, resulting in less hunger and therefore lower food consumption. Everyone is different, and with me, carbs (especially starches) make me ravenously hungry a few hours after I eat them. I'm leaning out right now, and I simply can not maintain a caloric deficit if I eat lots of carbs. I had a sweet potato last week, which I seldom do, and I ended up pigging out all afternoon, with a final calorie count for the day of 2730. With less carbohydrate in the diet, I can easily tolerate the much more mild hunger impulses.
Keep in mind, though, that low-carb does not mean high-protein. Protein should make up around 25-30% of your caloric intake. Low-carb diets are high-fat diets, so instead of eating excessive quantities of meat, have some added fat with more moderate quantities of meat. So, have that nice fatty ribeye. Put a pat of butter on your sirloin. Simmer some chicken in coconut milk.
Just remember that you still need to maintain a caloric deficit. Some people are under the impression that low-carb diets let you magically eat huge numbers of calories and still lose weight. If there really is a so-called "metabolic advantage" to low-carb diets (a topic for which there is much debate), it only amounts to 200-300 calories a day, at best.
Anything that drives insulin will drive blood sugar which will drive appetite. That's just the nature of glucose (your body's preferred source of energy). For high performance, and to utilize insulin in the best way possible, it's small meals often, so that your blood sugar deviation is moderate.
Insulin is the most anabolic hormone of all (being the shuttle hormone that drives nutrition into the cell), and its proper management makes all difference in the world when it comes to sports performance and bodybuilding gains. Exogenous insulin is a favorite of both bodybuilders who do ("juiced") and don't ("natural") do exogenous testosterone. Carbs drive the insulin response in everyone.
Carbs bind with water in your muscles and liver to form glycogen, which fuels anaerobic activity. You absolutely have to have carbs to make decent gains, preserve your metabolic rate, and to sustain high level of athletic performance. Carbs aren't bad, per se, it's the mismanagement of the insulin response that is.
Post workout, SUGAR and water, along with protein (which goes along for the ride as insulin shuttles nutrition into the cell) is just what you need to refuel your muscles with glycogen in the golden hour, for maximal gains.
Type 2 diabetes is caused by too much sugar, too often, and a lack of physical activity, and obesity. The insulin receptor becomes non-receptive and insulin insensitivity develops. Type 2 diabetes is 100% preventable with as little as two intense exercise sessions weekly (weights are particularly useful in increasing insulin sensitivity / glucose tolerance as they require so much glucose to do and are extremely intense activity). Sadly, the USDA feels that fully 1/3 of Americans will be Type diabetic by 2020. Again, type 2 diabetes is 100% preventable.
You need about 75 grams of carbs, no matter what to really have good brain function. Low carb diets are ill advised in that they induce significant metabolic lag, low blood sugar, and the famine response (fat storage), and, are counter-productive for most.
With inadequate calories, your body will preserve fat and catabolize lean mass (lower base metabolic rate), and slow your metabolism because of the famine (the famine response). To get lean, and muscular, you HAVE TO EAT. If you are engaging in strenuous activity to lower your fat levels, YOU'LL NEED TO EAT MORE TO SUPPORT THAT INTENSE EXERCISE - not less.
Low carb diets burn fat as the last alternative, but, heavily compromise lean mass. A better alternative is more carbs, and higher intensity exercise, which is up to 9 times more effective in fat reduction.
When I do a show, I bring my calories UP, to support three-a-day workouts, and to get very lean.