It’s important to state that there is not a ‘one size fits all’ approach to optimal fat loss. Below are some guidelines that have worked with many of our clients, BUT I am aware of people that can lose a load of unwanted body fat really quickly by eating loads of rice and bread every day!!! (they are the minority).
These are some pretty good guidelines though if you fancy giving yourself a good kick start.
How To Approach A Low-Carb Diet
When approaching anything unknown in life, it can be very scary. This is the same when trying to adopt a new diet, since we have less of an idea of the consequences of this change. Consequently, the less unknown we can make our diets, the better understanding we have of the potential consequences and how to correctly adopt and approach dietary changes.
When it comes to a low-carb diet, it is a lot more sustainable and will help you to feel a lot more energized and lose fat. But, as said before people are often very apprehensive of adopting a low-carb dietary lifestyle. People are often scared of the perceived consequences like cravings, weight gain and a lack of energy.
However, this guide should help you to feel confident in being able to plan and start adopting a low-carb diet, whilst avoiding these valid concerns.
Begin with an Absolute ZERO-Carb Phase
Right at the outset you need to begin a two-week ZERO-carb phase, with the exception of green vegetables. This is extremely important, so you must be strict. This depletes your body of muscle and liver glycogen and so helps the body start to burn fat for fuel, rather than carbohydrates. It is not easy to begin with, but you will see very quickly that it is worth it when you start losing fat. It is best to start this phase when you have no prior engagements that could potentially cause any slip-ups, as this will set you right back to the beginning.
Replace Carbs with Healthy Fats
During your initial zero-carb phase you should eat no fruits, whole-grains, potatoes, and there should be no exceptions. One thing that you do need to do though is replace the carbs you are used to eating with healthy fats such as fish oils, coconut oil, avocados, nuts, olives, etc. You may be wondering about the amount of calories this means eating, but just to clarify this is a low-carb diet, not a low calorie diet.
Always Eat Breakfast
Eating breakfast is vitally important as it gives the body an important metabolic boost for the remainder of the day. Furthermore, eating breakfast will help you to feel fuller throughout the day, thus eating less and making much better food choices due to much reduced cravings for food.
Eat Green Vegetables At Every Meal
Eating vegetables at every meal is very important, as vegetables will be your main source of carbohydrates and fibre. Additionally, constipation is a common complaint when carb intake is decreased because of the reduced fibre intake they have. Thus it is important to consume the fibre you would normally get from fruits and grains from vegetables.
Give Yourself A Treat on Day 15
Following 14 days of zero-carb eating, you deserve a carb day. This reprieve from the low-carb diet will also help you to have a psychological break of not having to worry about eating carbohydrates. You are allowed to eat whatever carbs you want to eat, just don’t go absolutely crazy and make yourself sick.
In fact, you may feel even leaner after your carb-day. However, if you do not this means you either overate or you remain insulin resistant and require another 14 days of zero-carb eating.
Return to Low-Carb Eating, Whilst including One Carb Meal Every Week
It is important to remember that this is not a two week detox diet, this is a lifestyle change. So following your carb splurge you need to return to a low-carb diet. Despite this having one carb meal for dinner every 5-7 days is also important.
This carb meal will help maintain a boosted metabolism, as it will get the thyroid firing which is important in maintaining a high metabolism. If the thyroid function starts to slow, your metabolism will slow down, body temperature will reduce and fat loss will cease.
Don’t Just Use The Scales As Your Sole Measure Of Success
It is very common when adopting a low-carb lifestyle, that weight might not show such a sudden drop compared to low-calorie diets. But, body fat does drop quite significantly. When the low-carb diet is combined with a workout programme, it is typical that muscle will be built and fat is lost.
This helps to really transform the way you look by making you leaner, more toned and emphasises the natural curves of your body. On a low-calorie diet however, your body remains looking the same just smaller: small but still fat.
The Results Are Inevitable: Keep It Going
The results that come from being on a low-carb diet are inevitable, and change your bodies for the better both on the outside and the inside. Furthermore, the leaner you get from a low-carb diet, the higher your metabolism and so the more able you are to get away with a carb heavy meal. So don’t be worried if not everything drops of in the first two weeks, be patient and the results will come.