There are ways to manipulate your nutrient intake to maximize fat loss. One of
these I like to call carbohydrate cycling. This is a secret that bodybuilders
have been using for years to drop every bit of fat from their bodies and get a
hard ripped physique. You don't need to be a bodybuilder though, this secret
will work just as well for the average person.
This is a short term diet strategy that consists of three principles:
1. Cut way back on fat intake
2. Limit carbohydrate consumption
3. Increase protein consumption
Cutting back on fats is obvious. Get rid of butter, oils and fried foods from
your diet. Remove any skin or visible fats from meats. Pretty simple.
In addition to dropping fats from your diet you will want to limit carbohydrates
which will suppress the release of insulin. One of the effects of insulin is to
increase the uptake and storage of dietary fat. By limiting carbohydrates you
choke off the supply of insulin, thus increasing fat loss.
Carb Cycling Diet
The addition of extra protein in your diet is to help spare your existing
muscle. One of the downsides to limiting carbohydrate intake is that after
about 3-5 days your body will enter a state of ketosis. This happens when the
muscles no longer have a source of glycogen (stored carbohydrates) to burn as
fuel. The body will then look for an alternate source of energy and if there is
not sufficient protein available your body will start using muscle tissue for
fuel.
Here is my 7 step guide to manipulating carbohydrates to promote maximum fat
loss while maintaining your existing muscle mass. This guide assumes you are
eating six meals a day already and drinking lots of water (64oz a day or more if
possible). It also assumes you are exercising daily.
#1 Think low carbs, not high fat! Forget about diets that have you striving
for zero carbohydrates while still eating platefuls of high fat foods like whole
eggs, fatty beef and cheese. The winning strategy is to limit carbohydrates AND
fat while making lean protein your key ingredient to stave off muscle loss.
#2 Double your fun Take the number of carbohydrates you would normally eat and
divide by two. A normal 200 pound male will usually eat about 500 grams of
carbohydrates daily. Follow the one half usual carbs per day (250g) for
one day. Next, slash that reduced total in half once more (125g) and stick with
that lowered carbohydrate intake for two more days. Spread your carbohydrate
intake evenly over the day.
#3 Eat your carbohydrates before and after exercise. During days 4 and 5 you
will keep your carbohydrate intake at the reduced levels (125g), but eat
carbohydrates only before and after you exercise. Split your carbohydrate
intake evenly (62.5g before and 62.5g after exercise). This will help to spare
your muscles while depleting carbohydrates in the body and kicking the insulin
mechanism into high gear.
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