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A Weight Loss Diet That Works!
Weight Loss Introduction
Historically people, mainly females have had a tendency to believe that the second they begin to lift weights, or make progress in the weights they are lifting that they will become muscle-bound and bulky. This couldn't be farther from the truth. In order to put on weight, weather it be muscle or fat, you need to take in more calories than what you are burning.
Lifting weights will not only burn more calories, it will help to keep your metabolism moving at a faster pace, and help you put on some extra muscle tone. It is very difficult, especially for females to put on large quantities of lean body mass without taking in ridiculous amounts of food and/or taking anabolic steroids as females have significantly less testosterone than a male. Now that this misconception is out of the way let me start to explain the dietary requirements of this program.
Guide to losing weight
The 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 because once your liver overflows with glycogen it will have a spill over effect and all extra glycogen will 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. This 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 malto-dextrin 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 will slow down. This is due to losing a lot of water weight.
You may be asking, other diets let me have a cheat day to fill my weekly cravings, does yours?
Diet Cheat Days
OK, so you are in love with ice cream, or maybe it is pizza. Like everybody else, I have huge cravings over the course of the week. What I tend to do, is whenever I get a craving, I write it down on a piece of paper. By the end of the week I usually have about five to six different things that I'm dying to eat. What I do is allow myself generally 2 meals, or one all out pig out night a week. By the time I've finished eating the first item on my list, I usually feel terrible and really don't feel like eating anything else on the list. The longer you follow this diet, the more you will begin to hate carbohydrates. And cheat days will become easier and easier to avoid.
Healthy Recipes for Weight Loss
I eat a wide variety of food when I'm dieting in order to prevent things from getting boring. There are tons of healthy recipes out there and I will try to add any healthy recipes whenever I can think of them. In the mean time here are my favorite healthy recipes which I like to eat at least a couple times a week.
Tuna Rice Cracker Combo (488 cals 71g protein, 24-26g carbs, 5g fat)
- 2 cans tuna (299 cals 69.16g protein 2.6g fat 0g carb)
- 1.5 tablespoon light mayo (46 cals 3.5g fat)
- A squirt of honey mustard (20 cals)
- Diced up cucumber (Free food IMO)
- 15 Rice crackers (124 calss, 2g protein, 24g carb, 1.8g fat)
Spicey Tofu dogs wrapped in cheese (234 cals, 43g protein, 17g carb)
- 2 tofu dogs (152 cals 34g protein, 12g carb)
- 2 slices low fat kraft singles (82 cals, 9g protein, 3g fat, 5g carb)
Turkey sandwhich (324 cals, 32.5g carb 28.3g protein)
- 2 slices small whole wheat bread (158 cals 30g carb, 5g protein, 2g fat)
- 100g/3oz turkey breast (94 cals, 1g fat 19g protein)
- 1 slice low fat kraft singles (41 cals, 4.5 protein, 1.5g fat 2.5g carb)
- Cucumber 1 tablespoon light mayo (31 cals)