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Expert Low Carb Dieting

For a long time, people thought that dietary fat intake was what caused body fat stores; ‘eating too much fat makes me fat’. However, this is not actually true. You will learn very quickly that cutting fat from your diet will have little to no effect on your weight or body fat percentage. Once you start manipulating your carbs, you’ll notice a change, and that’s how the low-carb, low-fat diet was born. The fact is that its carbohydrates (dietary sugars and starches) make you fat, not fat. Most low-carb diets remove fat almost entirely, making it very easy to adapt to performance needs. However, removing all fat from the diet for too long is not wise, and the body will begin to show deficiencies marked by certain symptoms. These include joint pain, dry skin and dandruff, but more serious problems can develop if all dietary fat is removed for more than 6 months. Therefore, it is wise to keep the small percentage of fat in your low fat/low carb diet as essential fat sources such as avocados, certain seeds and nuts. Dietary supplements such as fish and flaxseed oil capsules are also necessary to keep your diet healthy

It should be noted that just as being overweight and having too much body fat is considered unhealthy, the process of losing weight (both slow and fast) should be a healthy process. Diets that cause extremely rapid weight loss can often be very unhealthy (and sometimes dangerous) and should only be used under certain circumstances and under professional supervision. Losing weight at the expense of your health makes no sense. After an initial weight loss of 7-12 pounds in the first 3 weeks, losing 2 pounds per week is a healthy and very reasonable goal for all dieters. To do this, you need to set up the program with certain very important parameters. The first and most damaging is the amount of dietary protein you should be consuming. It is determined by measuring body fat percentage to determine lean body mass. There are many ways to measure your body fat percentage. Whether it’s done by a trainer at your gym, a nutritionist, a doctor, or a spouse, it should be done so you can figure out what your daily protein intake is for your diet. It is the backbone of any weight loss diet and what you should start with.

The amount of protein you take in each day will be constant and all the other components revolve around that. To figure this out, eat 1 gram of protein per pound of lean body mass and add 10. If weight lifting is also part of your diet, then eat 1 gram of protein per pound of lean body mass plus 15-20 grams. For example, if your lean body mass is 150 pounds, you should eat 160-170 grams of protein per day, and this should not change regardless of your activity level or other components of your diet. Carb cycling works best when setting the amount of carbs you eat. Although the entire program is considered a “low carb diet”, each day is slightly low carb, but some days you will have more carbs than others. When choosing the amount of carbohydrates to consume in your diet, determine it based on your current body weight, not your body mass measurement. For medium/high carb days, multiply your current body weight by 9 and that will tell you how many grams of carbs you should be consuming for the day. For low carb days, multiply your body weight by 5. For example, 225 pounds. An average man will eat ~200 grams of carbs per day and ~100 grams on a low carb day.

Low and high carb cycling is extremely important for continued weight loss. Do not do more than 2-3 days in a row of low carb. This can disrupt your metabolism and dramatically slow down your weight loss. If you eat too few calories for too long, the body will think it’s starving and start holding on to whatever it has, causing weight loss to stall. For best results, schedule low-carb days per week based on your training program or work schedule. For example, if you lift weights on Monday, Wednesday, and Friday, these are better days to consume more carbohydrates so that your muscles have glycogen for lifting. For this schedule, choose Sunday, Tuesday, and Thursday as low-carb days and focus on intense fat-burning cardio sessions. Keep in mind that low-carb days often leave you feeling sluggish and mentally sluggish, so they may not be best timed on the day of your big presentation if possible.

In addition to low and high carb days per week, another very effective strategy is to spread out your calories throughout the day. Weight loss will be faster and more effective if you take in calories from starches in the first part of the day and switch to fibrous carbohydrates later. If you eat 5 meals a day, eat starchy carbohydrates for the first three meals and only fibrous carbohydrates for the last two. It is best to determine the meals of the first three days that contain the most calories, and the last two should be smaller. This will improve your day, and since most of your activity will decrease at night, your calorie intake should decrease as well. Arrange your meals as evenly as possible throughout the day and try to eat your last meal at least 4 hours before bedtime. Your weight loss will be best and fastest if you fast at night and are hungry as soon as you wake up. If you are not hungry at night, you will eat too late and it will be difficult to lose weight.

The choice of carbohydrates should be limited to include only pure, natural starches and green fibrous vegetables. Some starchy vegetables such as pumpkin can also be eaten, but they should be consumed no later than midday. Pasta is processed and not the best choice. Oatmeal, brown rice and sweet potatoes are great. If your goal is to reduce body fat, fruit is not a good diet choice. Fruit is simple sugar and is burned before any fatty acids; this means that if you eat it, the body will choose it as an energy source before it chooses body fat. However, fruits are very refreshing, fat-free, natural, high in vitamins and do wonders to curb your sweet tooth. If you choose to eat fruit, don’t eat it after lunch. This will give your body time to burn it off and get it done during the day. The best fruits are berries because they are very low carb/low calorie and have wonderful antioxidant properties. Avoid dried fruits of any kind as they are just candy as far as a fat loss diet is concerned.

Finally, give yourself a realistic time frame to lose the weight. Choose a diet program for no longer than 12 weeks at a time with the goal of losing at least 2 pounds per week. If you have more than 30 pounds to lose, break it up into more than one program. Plan to have one meal each week where you break your diet and satisfy your cravings with a good dinner out. Let this be the reward for your hard work during the week. This is very important because it gives your mind a break from the constant stress of dieting and gives you something to look forward to. One high-calorie meal a week will also let your body know it’s not starving, so it will continue to lose weight while you continue to eat low-calorie. Cardio is also a must and should be done continuously if body fat loss is your goal. Weight lifting is also very important to maintain lean body mass and shape your body, however cardio + dieting is what will keep your weight on track.

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