If you’re looking to weight loss fast and are already exercising regularly, then perhaps it’s time to take a closer look at your diet. With that in mind, we asked our nutritional expert, Dr. Patrick Owen, for his tips on mixing up your diet to start losing weight fast.
Here are his three top dietary strategies:
1) Intermittent fasting
First up is intermittent fasting, and how it works is pretty straight forward. When you wake up in the morning, skip breakfast. Your first meal should be only be consumed at noon. After that, resist any urges to snack and then wait eight hours to eat your second meal around 8 p.m. before going to bed and repeating the process the following day.
This type of dieting can work because it somewhat mimics the “feast and famine diet” that early mankind evolved with before the advent of agriculture.In our food-rich society, this is definitely not the norm and it can be quite difficult to get accustomed to. But if you do manage to stick with this diet, you might just be surprised with the results.
2) Carb cycling
Carbs aren’t the bad guy per se. Our bodies need them as a source of energy, particularly when we are working out. Carbs become the problem when you eat more carbs than your body requires, since they just end up getting stored as fat. Carb-cycling is a way to keep eating carbs while avoiding putting on those extra pounds.
You will have to break up your week into low-carb days and high-carb days. Typically, you will want to eat a low-carb diet on days you aren’t doing high-intensity workouts and a high-carb diet on the days you are actively training. On low-carb days, be careful to measure your macronutrients ratio. Ideally, your caloric breakdown should consist of 50% protein, 30% fats and only 20% carbs. Conversely, on high-carb days, switch this around to 50% carbs, 30% protein and only 20% fat.
3) The Ketogenic diet
Finally, the ketogenic diet could very well be just what you need to drop those stubborn pounds. Be warned though, this is a very complex diet that can be extremely hard to get acclimatized to. Essentially, it is a very, very low-carb and high-fat diet. We’re talking less than 30 grams a day low. The ketogenic diet is unique in that it forces your body to burn fat for energy. Without enough carbs in your system, your body will start to convert fat and glucose into these chemicals called ketone bodies. And once you’ve been on this strict diet for long enough, you can get your body to become “keto-adapted” and use fat as its primary energy source.
It’s important you do as much research on the ketogenic diet as you can before you try it out since it’s hard to stick to and needs to be carefully regulated. You’ll also have to monitor the ketone levels in your blood or urine every morning to ensure you’re always in ketosis mode.