In my experience, there are three necessary ingredients for a safe and effective short term rapid fat loss diet plan.
1. Massive but safe calorie reduction
If you want to see the fastest fat loss results, then you have to dramatically reduce the amount of calories you’re eating.
One pound of fat contains approximately 3,500 calories. In order to get rid of that unwanted fat, you have to tap into those calories and convince your body to use them as fuel.
Translation: you’re going to have to eat a lot less than normal. But don’t worry, it’s only for a short time.
2. Protect calorie burning metabolic muscle mass
The other thing you must be concerned with when dieting is protecting your lean muscle mass. We care about maintaining lean muscle for a couple important reasons.
Muscle is metabolically active and helps you burn more calories. But thatʼs only part of the equation. Muscle also provides a number of other important benefits, foremost of which is better management of insulin.
Insulin is your “storage” hormone. The better your body is at using it, the more you’ll store the energy from your food in lean tissues instead of fat cells. And the less insulin your body is pumping out, the more stored fat you’ll be able to free up and burn off.
If you’re doing a period of hard dieting, you want to maintain that lean muscle at all costs. Ignoring this rule is one of the main causes of useless rebound weight gain.
That’s why resistance training is a must. But you also need to include sufficient protein in your diet to prevent your body from breaking down muscle tissue to make glucose in the absence of carbs.
3. Ensure essential nutrients
Reducing the number of calories you take in each day means you’re at greater than normal risk of missing essential nutrients.
Careful supplementation will help you avoid this. Eating whole foods is a great start. But it isn’t always enough.
The foods we eat nowadays from conventional farming just don’t have the same nutritional value as they did in the past. Many crucial “micro-nutrients”—things like vitamins and minerals—have been depleted from the soil due to chemically-dependent farming practices.
Livestock are fed diets that they didn’t evolve to eat. And that can cause a host of problems, such as a less than optimal nutritional profile in the product that makes it to the shelves.
This is where supplements can help. Taking a multi-vitamin, fish oil and a couple other strategic supplements will provide you with all the nutritional insurance you need.
4. Provide sufficient fuel for daily life / activities
You won’t stay on the program for long if your diet leaves you barely functional, unable to make it through your day.
The final thing to take into account when dieting hard is that your diet must provide sufficient fuel for your daily activities—without slowing down your fat loss results.
When it comes to fuel, your body uses two main sources: carbohydrates and fat.
The problem with carbs is that they increase your body’s insulin response.
When you eat carbs, your body converts them to glucose. As your blood glucose levels climb, your pancreas secretes insulin to mop up the excess and deliver it to your cells.
Insulin reacts with fat cells to ensure that no fatty acids are released into the blood stream. That means your fat is locked in! If you’re living in an insulin resistant state, even small amounts of the wrong foods can spike your insulin and lock in fat—even if you’re NOT overeating.
Your goal is to focus on fats for fuel. When you shift your body to using fat for fuel, you actually enjoy changes at the cellular level that make it EASIER to burn fat on an ongoing basis.
Once you become “fat adapted”, you can get your body to burn even more fat for fuel by removing fat from your diet every other day.
There you go. Weave those 4 secrets into your rapid fat loss plan and you’ll be amazed at how quickly the pounds drop away.
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Whether you choose the do-it-yourself approach I outlined in this article, or decide to let Adam guide you, I can’t wait to see you looking your best at your special event.