Diet By Goal: Weight Loss
So here's the truth. There is no singular diet or nutritional plan that is ideal for everyone. You read that correct. As much as the media and groups that profit off of selling you diet fads and supplements would like you to believe there is no diet that fits everyone. Nutrition is also not static. If you were to start a nutrition plan today that plan would have to be adjusted to fit your goals. You are going to need to eat differently depending on whether you are looking to lose weight, gain muscle, enhance your immunes system, or just maintain your current level of health. So based on that let's take a look at nutrition by goal with a focus on weight loss.
There is a very simple way to change your diet to increase fat burning. That is if your hormones are balanced and at normal levels. So I would suggest seeing your doctor or going to lef.org and getting a full hormone panel performed as this is the only way to know for sure the state of your hormonal system before starting any diet. If however you cannot afford the test or just want to do trial and error to find out if your hormonal system is working correctly you can try the diet for 14 days and if you do not lose at least 10 pounds it is very likely that your hormonal system is not working properly.
You read that right. If you don't lose at least 10 pounds in 2 weeks. That means if your hormonal system is working correctly my average patient loses well over 10 pounds. So are you ready to find out how simple this is?
Good. The system for losing weight becomes very simple. It is a blend of different nutritional concepts that you are probably familiar with but when combined create amazing results. This diet first off is a 5 days on 2 days off plan. This is for a specific reason. After being on the part of the diet that causes your body to start shedding excess fat stores for several days your body will start to release stress chemicals the main one being cortisol that will stop your results so by adding a 2 day off period your hormones are reset and your thyroid will actually increase activity causing greater potential for more weight loss.
So why is this plan so taxing that it causes cortisol release? Simple, because we are drastically restricting your carbohydrates during the week. How much is the key to the whole process. During the 5 day on period you will be consuming no more than 30 grams of carbohydrates a day. The 2 days off you can eat as much as you like although you will find after a few weeks that your carb cravings on off days will start to lessen.
This next part may be the most important part of all. This is not a calorie restriction diet. Let me repeat that. This is not a calorie restriction diet! Even though you are cutting your carbohydrates down to almost zero I want you to increase your other macros (fat and protein). This is because research has shown that with a calorie restriction diet that 50% or more of the weight you lose is muscle tissue. That is not what we want. Muscle is metabolic currency. The more you have the higher your metabolism. This is why most diets fail and people end up fatter after stopping the diet than before. We want to optimize fat loss without losing muscle as much as possible and that is why it is important to eat more protein and good fats. So you can simply increase your serving sizes of your fats and proteins or add more such as nuts, seeds, avocados, etc to your meals.
There it is. That is all there is to it. Now obviously you can take this guideline and do with it as you like. You could eat all the bacon and hot dogs your heart desires (bunless of course) to stay below the 30 grams of carbs or you can take it to the ultra healthy extreme of eating nothing but organic vegetables and grass fed meats. That choice is yours. Either way you will lose weight. One will just lead to better health overall more than the other at the same time.
As you start to reach your goals with this diet you will have to adjust this diet to your new needs based on your activities and new goals. Don't go back to eating the way you were before. Adapt to your needs.
One last note. It is always important to check with a healthcare expert before starting a plan like this and make sure you are healthy enough to do so.
Set forth and see the results! Come back and let me know how this works for you.
P.S. If you implement this diet for two weeks and see no results it is most likely that your hormones are a problem and you should seriously seek professional testing to find out where the problem lies.
P.P.S. As a side note if your hormones are off many times it is from restricting your good fats for far too long and by adding a lot of good fats back into your diet for 30-60 days before starting this can be enough to stimulate normal hormone production and then this diet might give you the results you are looking for.
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