It is human nature to want things sooner rather than later.. this is certainly the case when it comes to fat loss! We generally expect to be able to lose weight quicker than our physiology allows.
Rapid results are expected when we are taking massive action towards an outcome. When you take massive action waistlines shrink, muscles grow and stomachs flatten out.
The problem. One week into our transformation with no results and we become disheartened and down. The second week begins and we are often ready to throw in the towel in a depressed heartbreak.
In today’s blog we are going to tell you how to lose fat at a rapid pace therefore reducing the need for increased patience.
The key to rapid results is a reduced carb, high-protein diet that has been designed to avoid the pitfalls that often cause low-carb diets to fail.
We are going to greatly reduce and even eliminate hunger, speed up results, and set you up for long-term success by preserving your lean muscle mass.
1). Begin Your Transformation with Phase #1: Reduce Processed Carbs and Increase Veggies
For the first two weeks. Eliminate all processed carbohydrates and increase your vegetable intake. This will help detoxify your body and aid in rapid fat loss.
During this phase, you should experience a significant drop in body fat, while at the same time effectively adapting the body to burn fat.
It is CRUCIAL that you don’t slip up and eat processed carbs during this phase such as bread, grains, wheat or corn as well as foods which contain added sugar. Failure to do this will set you back.
After the first two weeks, you can now work some carbs back into your diet. After 14 days of veggie-only eating, you can have some days in which you eat some complex carbohydrates such as: sweet potato, brown rice or quinoa. However the devil is in the dose. Those that live an active life and hit the gym daily can usually handle more carbohydrates then someone who sits in front of a computer all day at work.
A one off cheat meal, or carb re-feeds are not required either. If you eat whatever you want for a cheat meal it is the same as letting an alcoholic in rehab do whatever they want on the weekend as long as they’re sober through the week… you’re going to relapse and therefore fail.
Take home points: DO NOT mess with your initial two-week super reduced-carb, high-veggie phase. It is GUARANTEED to set your body up for fat loss success by detoxing the body,while also forcing your body to adapt to use fat for energy.
2). Eat Protein, Vegetables, and Fat at Every Meal
For simple, rapid fat loss, you NEED to form your meals around whole animal protein (about a fist size), 2 to 3 cups of veggies, and a small portion of healthy fats. One of the main benefits for following this plan is to manage your hormones, reduce unwanted calories and regulate hunger.
Eating 4-6 smaller meals per day every 3-4 hours works well for most people, especially if they have never had success with other diets before.
3). Eat Complete High-Quality Animal Protein Every Meal
Complete proteins such as red meat, fish, chicken and eggs are some of the highest quality, as they each contain the greatest number of essential amino acids (which are the building blocks of muscle) and therefore providing the largest nutritional value possible.
Planning your meals around high-quality protein is a method that is well supported by research: Studies show that when people achieve a threshold dose of 10 essential amino acids per meal they significantly reduce body fat.
Take home points: Eat AT LEAST 1.5g of protein/kg of bodyweight per day as this threshold has been shown to maintain muscle mass in lean people on a calorie restricted diet. A simple visualisation is to have a fist size serving of protein (steak, chicken etc) around 4 times per day with your meals.
4). Eat Vegetables at Every Meal
Low-carb leafy green vegetables are going to be your main source of carbohydrates, this will allow you to restrict your carb intake. Your body will no longer be relying on glucose as it’s primary fuel source and will resort to burning fat instead.
Here is a short list of low-glycemic veggies you can eat unlimited amounts of: all green vegetables (spinach, kale, broccoli, iceberg lettuce, etc.), tomatoes, peppers, onions, garlic, eggplant, turnips, cucumbers, green beans, cauliflower, asparagus, avocado, mushrooms and bok choy (just to name a few!).
Another benefit of eating low-carb veggies at every meal is that they’re highly nutritious and contain enormous amounts of fibre that help with detoxification and decrease inflammation in the body.
One exception to the veggies-only restriction is to eat whole-food carbs after intense exercise. For example, you could include some sweet potato or brown rice in your meal post training to help maximise recovery and aid in faster muscle gain.
5). Eat More Healthy Fats
It is exceptionally important that you eat healthy fats for the following reasons:
• People often start low-carb diets and do not add healthy fats into the equation. This results in the individual experiencing fatigue, always feeling sluggish, and the outcome is they eventually quit. Adding in healthy fats to our nutrition plan will keep our energy levels up and on the path to our end result.
• Increasing fat intake and decreasing carb intake is a well known method for making the body metabolically flexible so that it burns more fat for energy. Simply reducing carbs isn’t the answer.
• Fat provides variety, texture and flavour to meals that can get a bit bland.
Take home points: For cooking at high heat, use coconut oil, organic butter as they do not get oxidised like olive oil does. Use olive oil with low-heat cooking or enjoy fresh.
Nuts, avocados, and olives are also all beneficial fat-containing foods. Fish oil is useful to supplement with to get your essential omega-3 fatty acids in your diet.
6). Make Sure You’re Eating Sufficient Calories
People feel sick and/or lack energy on a low-carb diet if they don’t consume enough calories.
I’ve written a whole blog on this a couple of weeks ago, basically low calorie diets make it difficult to adapt the body to burn fat, they also promote low-thyroid function due to lack of glucose, and they generally starve the body of nutrients. So therefore eating more fat to provide extra calories tends to help.
Take home points: You might think it’s crazy advice to focus on eating more calories since the goal is to lose fat as fast as possible. But the aim here is to allow you to lose fat quickly, avoid feeling like death, and therefore be able to sustain your fat loss.
Getting sufficient energy in the form of healthy fats will increase body temperature, which counter acts the decrease in thyroid function.
7). Favour Anaerobic or Interval Exercise Training Programs
By eating this way, you’ll lose fat whether you train or not, but doing some form of anaerobic training (strength or sprint-type interval training) will boost the effects for a couple of reasons.
Firstly, anaerobic training triggers something called protein 
synthesis, which preserves muscle mass, maintaining the amount of calories your body burns. This is extremely beneficial because fat loss diets done wrong lead to muscle loss. Training avoids this.
Second, anaerobic training can help your body adapt to use fat for energy, enhancing the switch to metabolic flexibility. For obese, sedentary people, doing anaerobic training is the biggest thing to improve fat burning, whereas altering diet alone does not appear to be effective in the short term.
Third of all, anaerobic training burns a large amount of energy quickly which increases post-exercise calorie burning to a far greater level as oppose to aerobic training.
Take home points: Weight training is preferred, followed by sprint interval training, with aerobic modes last. The most important thing to remember is to pick a form of training that you like at least a little bit as you will be more inclined to do it on a regular basis.
8). Remove ALL Refined, Processed or Packaged Food
Eliminate ALL refined, processed and packaged foods because they bring with them the following problems:
• Added sugar, which gives you “empty calories” (poor nutritional content) that make you hungrier than if you hadn’t eaten them.
• They’re high in processed carbohydrates and fat that are easily digested, which allows the body to use a greater percentage of the calories they contain compared to whole foods.
• Increased insulin, which promotes fat storage and cravings for more high-carb foods.
Take home points: Eat whole foods in their natural state. Single ingredient foods are the key! e.g Broccoli is Broccoli, Steak is Steak etc. Avoid restaurant and take out food instead favour nutritious home cooked meals.
9). Eliminate All Sugar & High-Gl Foods
“Sugar” doesn’t just mean the typical white sugar that is added to food, it also means carbohydrates that break down into large amounts of sugar in the body.
These are called “high-glycemic” foods because they increase blood sugar massively, leading to more insulin hormone being released. In research studies, higher insulin levels makes people eat more.
On top of that, insulin is a “storage” hormone that allows the body to take glucose (sugar) from the blood and get it where it needs to be in order to fuel physical activity and brain function, or store it as fat or muscle glycogen for later.
When your diet is high in carbohydrates, with most of those carbs containing relatively large amounts or sugar, this system becomes worn out. Over time the cells become resistant to insulin, which leads to fat gain and a poorly functioning metabolism.
Take home points: To fix this system, reduce the overload of sugar. The BEST approach is to eliminate ALL carbohydrates other than non-starchy vegetables from your diet.
10). Eliminate ALL Caloric Beverages & Alcohol
Caloric beverages such as sports drinks, juice, and soda are packed with sugar and must be avoided. Instead drink water, black coffee, and tea. Use the no-calorie sweetener stevia to sweeten tea or coffee if needed (the new stevia enhanced Coca-Cola isn’t an option).
Alcohol also has no place in a speedy fat loss diet. It is essentially poison that must be metabolised by the body, before the body can metabolise anything else. This causes inflammation and slows down you metabolism.
The Wrap Up
Finally I want to leave you with some advice that will hopefully help you to avoid the common downfalls.
Don’t make the mistake of Training too hard: a low-carb diet is not one that should be used when training at a very high intensity, especially if you’re doing it daily or multiple times a day. Keep workouts intense but short (less than an hour is ideal).
Lack of sleep: this is the enemy of fat loss because it compromises insulin sensitivity and increases our cravings for foods that are highly pleasurable such as high-fat, refined carbs. Fix poor sleep before you start on a low-carb, super fat loss diet with these tips.
A bad gut: gut bacteria live on what you eat and certain foods spawn ”bad” bacteria, whereas others lead to beneficial anti-inflammatory bacteria in the gut.
It just so happens that “bad” bacteria live off carbs, which increases the absorption of the carbs you eat, leading to an increase in body fat. Of course, this is not such a problem when you are eliminating carbs other than vegetables, but it reinforces the importance of fixing your gut ASAP!
To fix a bad gut eat stacks of vegetables and probiotic foods (kim chi, sauerkraut, pickled foods).
So there you go guys follow these 10 steps and I guarantee you that you’ll lose fat, gain muscle and start getting those results that you’ve been wanting for too long!
Have an awesome day!
Matt
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