It is possible to lose 30 lbs. of body fat in 30 days by using these three factors – exercise, diet, or drug or supplement program. Yes it is possible and not too hard. Top professional athletes implement such fitness programs including all three of these factors all the time to keep in shape. In this post, we will look into what I call the “slow-carb diet”. Many popular new diets are low-carb, high-protein diet that helps you shed weight fast.
In the last 5 weeks, I have managed to cut down from about 177 lbs. to 145 lbs., while adding about 15 lbs. of muscle. So my calculations says I have about 25 + lbs. of fat. I have tried many diets and I can tell your that this is the only diet besides the rather extreme Cyclical Ketogenic Diet (CKD that has produced veins across my abdomen.
How good is that , its not as extreme as it sounds. This is one of the last places I expected to lose fat and yes I did . You can also follow the four simple rules I followed… if you like.
This diet is not the above Ketogenic diet which can be quite extreme with carbs eating , but as effective and tolerant to more foods in your diet, without losing on the diet effectiveness.
Fat Loss via simple diet plans and science
Rule No 1: Avoid “white” carbohydrates
That’s right! I mentioned white carbohydrates. The following listed foods a you will need to stay away from except if you are within 1and a half hours of finishing a resistance-training workout. Mind you this resistance training or exercise should be at least 20 minutes in length
So what white’s should you avoid?
Bread / Rice / Cereal / potatoes/ Pasta, and fried food with breading ( that includes KFC fried chicken).
Just avoid eating anything white, and you will be safe!
Rule no 2: Decide the meals & Eat the same meals over and over again
You’ll want to make good choices when you pick your protein meals. Choose protein sources that are nutrient-rich and lower in fat and calories. The most successful athletes and fitness professionals and successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same regimented and chosen meals over and over again ( this can become difficult and monotonous but you get used to it and you can vary the meals a bit with other protein groups). To make this boring part of meals more appealing, Mix and match, creating each meal with one from each of the three following groups:
Chicken breast / thigh
Egg whites with one whole egg for flavor
Grass-fed organic beef
Boiled lupin beans
These foods are protein rich and do not encourage fat in your body and so you eat as much as you like of the above food items. What you need to do is, just keep it simple and pick three or four meals based on these foods and repeat them in variations. You can also order similar foods in restaurants if available or at least replace it with healthier options , like request for salad or vegetables in place of french fries or potatoes.
If you eating mexican food, swapping out rice for vegetables con do well with this diet, even many Asian cuisines ( chinese ,vietnamese ,thai food ) are mainly based on vegetables but you gotta watch out for oil if its stir fired. Mexican and some asian cuisine are conducive to the “slow carb” diet as long as you choose the right foods (less oil and veges) in these cuisines.
One of the most visible side affects of going on a “low” carbohydrate diet is the low energy that you have that makes you quit sometimes. But this also can be avoided , a 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense foods , so it is important that you add legumes for caloric load in your diet .
Most fitness coaches would advise to eat 6-8x per day to break up caloric load and avoid fat gain. This can be unrealistic and inconvenient for some and so i have tailored mine to eat 4x per day:
10am – breakfast
1pm – lunch
5pm – smaller second lunch
7:30-9pm – sports training
10pm – dinner
12am – glass of red wine and comedy Channel before bed
Warning: If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, check with your doctor first.
Here are some meals that is have repetitively
Scrambled pourable egg whites with one whole egg, lupin beans , and microwaved mixed vegetables
Good organic beef, Black beans, mixed vegetables, and extra guacamole or avocado sliced
Grass-fed no hormones organic beef (from local butcher shop), lentils, and mixed vegetables
As you can see mixed vegetables is always good with meat to keep the right balance
Rule #3: Don’t drink COKE / Sweetened DRINKS ( they are calories)
Drink good quantities of water and as much unsweetened drinks of iced tea, tea, diet sodas(avoid if you can) or other no-calorie or very low-calorie beverages.
Do not drink milk (unless in moderation), normal soft drinks from your supermarket , or even fruit juice( unless its fresh and in low quantities).
I’m a wine drinker and you can also have one glass of wine a day (preferably redwine), which I believe actually aids sports recovery and fat-loss. Recent medical research into resveratrol supports this.
Rule #4: Have a Day off in your Eating schedule
Go crazy one day , to get back your energy levels and reward yourself. I recommend Saturdays as your “Dieters Gone Wild” day. I eat whatever I want on Saturdays, and I have a lot of the stuff that i couldnt have during the week and have a urge for , a burger , ice cream, Snickers, restaurant visit.
I indulge myself and it helps me abstain (or stay away from ) these foods for the rest of the week. This also help keeps your carbohydrate levels in check and keeps your body in balance and helps increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t down regulate from extended caloric restriction or less carbohydrate intake.
That’s right – eating and indulging yourself in crap fast food can help you lose fat. Good Luck!!
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