Yo Yo Yo Your Carbs…

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Question: I need to lose just a couple more pounds before my wedding in November but I am at a standstill with weight loss. My diet looks clean to me but I know there may be something else that I could be doing in these last few weeks. Any suggestions?
Answer: If you are in the last stages of planning your wedding and the date seems to be approaching like a speeding train, your clean eating food plan may not be what you think it is. Look closely at what you are eating and the times you are snacking. Write down everything that you eat and drink for three days. You may find when it’s written down that you need to pay closer attention to your food than you previously thought.
If your food is dead on, then one other thing you can is to cycle, or yo-yo your carbohydrates. It sounds too simple but it works. Bodybuilders have used this technique for years to melt fat off. Determine your daily carbohydrates from what you have written down. This is your baseline and for your weight and age, 135 pounds and 29 years old, you should eat between 120 to 150 grams of carbohydrates a day and most of these should be high fiber, low-glycemic index crabs. Some can be from oatmeal and whole wheat products but most should be vegetables and some fruit. Your protein can fluctuate between .7 grams and 1 gram for every pound of body weight. Fats make up the remaining 15 to 20% of your total daily calorie consumption. That is how your carbohydrate loading day breaks down.
Now, reduce your carbs for two days. Drop your carbs down to 60 to 70 grams a day basically cutting them in half. You have to consider that you cut 240 to 280 calories out a day by reducing your carbs. These calories need to be replaced by increasing both your protein and healthy fats. Your macro-nutrient ratio changes from 40% carbs/ 40% protein/ 20% fats to 20% carbs/ 45% protein 35% fats. You can replace the carbs with protein gram per gram because they both produce 4 calories per gram while fats contain 9 calories per gram. To increase fats you can use raw almonds, walnut or even pecans or leave extra egg yolks in your egg whites. To add protein calories whip up a protein shake to help make up the caloric difference. You still eat between 1200 and 1400 calories a day. You will eliminate bread products and oatmeal for your low carb day and use more leafy green vegetables. Some of your carbs can come from dairy products as well.
What this does is to take you almost to ketosis, which occurs when your body uses fat for fuel instead of carbs because you have no stored carbs, glycogen, that is your regular source of energy. Usually you can reach a state of ketosis by the third day of low carbs when coupled with high intensity exercise. However, just as you approach ketosis, you restore carbohydrates back to your system which jump-starts your baseline metabolic rate. The process when repeated over a few weeks can make a dramatic difference in body fat especially when coupled with intense training. If you want to get ready for your winter wedding, lose some weight before the holiday feasts begin or just get a head start on your New Year’s resolutions this is one great way to get results.
God bless and keep training,
Daryl

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