Weight Loss Diet
Weight Loss Introduction
The weight loss diet that I recommend accompany this routine is based on taking in minimal carbohydrates. As many people know, carbohydrates are the body's main source of energy. When carbohydrates are metabolized they are converted into glycogen. This glycogen is then stored in your muscles and also in your liver. The reason excessive carbohydrates can be detrimental to a diet is that once your liver overflows with glycogen it will have a spillover effect and all extra glycogen will be stored in fat cells for future energy use, thus volumizing them and making you fatter. If we can keep liver glycogen as low as possible your body will have to resort to other energy sources as fuel, our goal is to use fat as this source.
Another interesting thing to note is that your glucose sensitivity changes over the course of the day. In the morning, your body will deal with carbohydrates much better than it will late at night. Reason being, while you sleep your liver will slowly release the stored glycogen to maintain your blood sugar levels so you can survive the night. So the best time of day to eat carbohydrates is first thing in the morning as your liver will be very depleted of glycogen. Over the course of the day, you should try to keep your carbohydrate levels under 150g TOTAL.
Weight Loss Diet may sound difficult at first but gets progressively easier as time goes on, and will actually make you feel a lot healthier after as little as a week. If your goal is to get lean, you should center your carbohydrate sources around energy draining activities, such as working out. I prefer to take in 30-45g of carbohydrates pre-workout and another 30-40g post workout. It is essential that you consume some carbohydrates post workout in order to refill your muscle glycogen as well as liver glycogen to prevent your body from going into a catabolic state and consuming muscle tissue for energy. The post-workout carbohydrate should be a fast digesting simple sugar such as maltodextrin in order to provide an insulin spike, which will shuttle protein, glucose as well as other nutrients to your fatigued muscles.
One of the major focuses on this diet is to eat more meals, more frequently, each consisting of less food. Not only does this keep your appetite and cravings curbed, it also keeps your metabolism running at a much faster pace. Your first three to four meals should consist of 20-30g Carbohydrates as well as roughly 20-30g protein. Your last two meals, which should fall within roughly six hours before bed, should consist mainly of protein, healthy fat sources, and fibrous vegetables.
As a man, I've lost as much as 20 lbs in as little as six weeks following this diet and have trained people with tremendous success in losing a large amount of weight in a short period of time. One thing you need to be aware of so you don't get discouraged is that with the reduction in carbs, there will generally be a large drop off in weight initially, and the weight loss diet will slow down. It is due to losing a lot of water weight.