This weight loss programs advanced nutrition strategies should be used only when you have mastered the basics and fundamentals of proper nutrition!
These basic and fundamentals include the following:
1) consuming the optimum daily calorie intake for your goal
2) using the right nutrient ratios for your body type
3) using an effective meal frequency/timing approach
4) eating natural unprocessed carbs, protein and dietary fat
5) drinking plenty of water on a daily basis
If you are not using these on a regular basis, it is to your advantage to learn how to use them, and to come back to these advanced nutrition strategies when you have mastered these five fundamentals.
These nutrition strategies can help you to create permanent fat loss, but before you start using them, you should reach some impressive weight lossresults using the basic steps of proper nutrition.
The advanced strategies in my weight loss program should be implemented when you hit a weight loss plateau in your weight loss program, or if you need to reach a really low body fat percentage for one reason or another.
Simple Step-By-Step Approach!
Choosing the result that you “truly want to create” by the end of yourweight loss program is — without a doubt — the first step that you must take in your weight loss journey! However, this task can prove to be mentally daunting, creating stress and even depression as most people tend to look ahead and see just what exactly is in store for them on this new diet.
Of course, you could always just keep one of those earth stress balls that were passed out at work by your side, but a good squeeze every now and again may simply not be enough. Perhaps a good motivator would be a mental image of what you want to ultimately achieve, or maybe even a picture of yourself before your diet. Either way, once you have a target goal in mind and the stride to achieve that goal, then you have accomplished the first step.
MY WEIGHT LOSS PROGRAM’S FIRST ADVANCED TECHNIQUE:
The first advanced nutrition technique is a moderate low carb diet. In the previous section on low carb dieting, I covered the pros and cons of using a conventional low carb diet.
The major flaw with conventional low carb approaches is that they recommend to drastically cut your carbohydrate intake.
The second major flaw is that they recommend to use their low carb approach for long periods of time.
The moderate low carb diet corrects these two mistakes. By moderately lowering your carb intake, and using this approach temporarily you can bypass the negative consequences of the conventional low carb diets.
The best place to start your low carb diet is by using a 40-35-25 nutrient ratio, with 40% of your calories coming from carbohydrates, 35% from protein and 25% from dietary fat.
You can also use a nutrient ratio of 40-40-20, where 40% of your calories come from carbohydrates, 40% from protein and 20% from dietary fat.
With the 40-40-20 nutrient ratio, you will lose more weight, because the increase in protein will burn more calories, since protein has a high thermic effect.
Once you have chosen the nutrient ratio that you will be using, then simply take your daily calorie intake and make your calculations using these new nutrient ratios. Once this is done, then split them up into four equal meals.
The best way to use this technique is to eat your meals with these low carb nutrient ratios for a week, and then raise them back up to maintenance level for a week.
This drop in your carbohydrate intake by 10% to 15% for a week is enough to get excellent results without you experiencing a large drop in your energy levels.
This is very important, because you will need the high energy levels to keep exercising while you are in your weight loss phase. Replacing exercise with a very high increase in protein is never a good option.
Remember your goal is to burn off most of your body fat with cardio, while maintaining your muscle with weight training.
MY WEIGHT LOSS PROGRAM’S SECOND ADVANCED TECHNIQUE:
The second advanced nutrition technique is carbohydrate tapering. This strategy recommends to lower your calories that you consume from starchy carbohydrates in the last two meals.
The main idea behind this approach is for your last two meals to eat a lean protein, with a fibrous carbohydrates (vegetables) and some good dietary fat.
Some examples are turkey breast with broccoli and half a spoon of flax seed oil, or some tuna fish with green salad and olive oil/vinegar dressing.
This technique is very effective because fibrous carbohydrates have a low calorie density, and by using this approach, you can enjoy low carb benefits, without the low carb effects.
This approach works really well for people who have an endomorph dominant body type, and that are carbohydrate sensitive with a slow metabolism.
Since my weight loss program is designed especially for people with endomorph dominant body types, this technique is very effective for breaking weight loss plateaus when you reach them.
The best place to start is to eat your starchy carbohydrates for the first two meals of the day, and your fibrous carbohydrates for the last two meals of the day.
For most people it is difficult to eat fibrous carbohydrates in the evening without any starches. The fact that you can eat more fibrous carbohydrates, because they have a low calorie density, does not help much.
The best way to approach this technique and all the other advanced nutrition strategies is to try them out and see how they work for you.
If they produce great results and using them does not cause too much discomfort, then great, but if for some reason it is not your cup of tea, simply try something else.
MY WEIGHT LOSS PROGRAM’S THIRD ADVANCED TECHNIQUE:
This third technique is probably the ultimate fat burning nutrition strategy in the world. It is called carbohydrate zig zagging. It outsmarts your organism by avoiding long carbohydrate deficits.
The best way to approach this advanced fat burning strategy is to lower your carbohydrate intake for three consecutive day, and then to raise it back up for 3-4 days, before your body catches on.
This method let’s you enjoy the benefits of the low carbohydrate diet, without the negative consequences of conventional low carb diets. It is very effective because you do not have to lower your daily calorie intake and can keep eating average size meals.
Your glycogen levels only become depleted after three days of low carbohydrate intakes. When you raise your carbohydrate intake on the fourth day, your body will not trigger any mechanisms that cause muscle and energy loss.
This is very important, because after the fourth day of low carbohydrate dieting, your body starts to make changes in its physiology and metabolism, and can even trigger the starvation response.
When you are using my weight loss program’s carbohydrate zig zagging technique you should always rotate low carbohydrate days with moderate carbohydrate days.
This way you get the benefits of low carbohydrate dieting for three days, and then for 3-4 days you eat moderate carbohydrates and build up your glycogen stores for the next three low carbohydrate days.
This approach creates massive fat loss without slowing down your metabolism, or causing muscle loss, and you can continue to exercise, and do everything else in your program to keep moving toward your major health goal.
During the low carbohydrate days you will be aware that in a few days you will raise your carbohydrate intake to a moderate level. This will make the whole process much more effective, healthier and easier to use than the conventional low carbohydrate approach.
After consuming low carbohydrates for three days, eating a moderate amount of carbohydrates is really an amazing feeling for many people, and considering the fat loss results this technique produces, I am convinced that this is the ultimate way to lose unwanted body fat.
The 3-4 moderate carbohydrate days allow you to bypass all the negative side effects of low carbohydrate dieting, while the three low carbohydrate days force your organism to dip into the stored body fat and use it as a source for energy.
Many people that use this technique continue to get leaner and leaner, even during the moderate carbohydrate days, because of the metabolic rate increase that your body gets during the low carbohydrate days.
MY WEIGHT LOSS PROGRAM’S FOURTH ADVANCED TECHNIQUE:
Tapering calories is the fourth advanced nutrition strategy that I will cover in this section. When using this technique you simply take your daily calorie intake and make your first meal the largest, and your last meal the smallest.
Your total daily calorie intake should stay exactly the same; all you will do is eat larger portions in the first part of the day and smaller portions in the second half.
In the beginning of your weight loss program using this approach is not recommended because for many people it is hard to eat smaller portions in the evening.
And what happens is most people eat larger portions in the morning, and can’t get themselves to eat the smaller portion in the evening, and this leads to consuming more calories than you can burn.
But once you get used to eating four average meals, once in a while you can use this strategy to produce some excellent weight loss results.
After an overnight fast, your breakfast will be much easier for your body to digest and utilize simply because you have no food in your organism.
While in the evening your glycogen stores are fuller after a day of eating, and you are more likely to store the excess carbohydrates that you consume in the evening as body fat, instead of storing it as muscle glycogen
Your body also releases more insulin in the evening, and the excess carbohydrates that are not digested and utilized by your body before you go to sleep, will most likely get driven into your fat cells.
Because your metabolism is the slowest during the night, eating 2-3 hours before going to bed is very important. Eating a large meal late in the evening is one of the main reasons why most people can’t reach their ideal weight.
The best way to use this calorie tapering technique is to start eating as soon as you wake up, and to eat your last meal about three hours prior to going to sleep.
If you work night shifts, just simply arrange so that you eat four meals about every four hours after you wake up, whatever time this might be.
This is what calorie tapering will look like for a 2800 calorie intake divided into four meals:
meal 1:…800 calories
meal 2:…700 calories
meal 3:…700 calories
meal 4:…600 calories
Of course, it is very rare that your calories will work out this perfect, but as you can see the main idea is to make your first meal the largest, and your last meal, the smallest.
In the calorie counting section of this weight loss program you will find the instructions how to calculate your daily calorie to create your meals.
MY WEIGHT LOSS PROGRAM’S FIFTH ADVANCED TECHNIQUE:
The fifth advanced nutrition strategy is the calorie zig zagging method. It was designed to trick the body into keeping its metabolic rate up, while dieting for fat loss.
This advanced nutrition strategy is very effective, and without a doubt, is also one of the most powerful fat loss nutrition techniques that you can use.
My weight loss program is focused on using a moderate approach during every step of your weight loss journey, and this is why it suggests to use only techniques that will work in the long term.
Since your body likes to stay in a state of equilibrium, and will always do everything to accomplish this goal, lowering your calories for long periods of time will always backfire.
Whenever you lower your calories below maintenance level, it is only a matter of time until the body recognizes this, and starts to slow down your metabolism, and calorie burning.
The ultimate way to outsmart your organism is to avoid long calorie deficits. Simply lower your daily calorie intake by 20% for 2-3 days, then raise it back up to maintenance level for 2-3 days, and the lower it for 2-3 days by 20% once again.
When you raise your calories on the fourth day, the defense mechanisms do not kick in, and you enjoy the fat loss, without the negative side effects that you experience from conventional low calorie dieting.
Three days seems to be the longest you can keep your calories at 20% below maintenance without your body catching on, and slowing down your metabolism.
By using my weight loss program’s advanced nutrition strategies, you can achieve some amazing long term results. In the other nutrition sections you will find the exact methods how to create meals for these approaches.
But, your first step should be to master the basics and fundamentals in the beginning of this page and to use cardio and weight training on a regular basis.
These advanced nutrition strategies are here for you to use once you reach the advanced level!
Any weight loss program that suggests to use these types of strategies in the beginning should be avoided at all costs.
Maybe this will produce faster weight loss results in the beginning, but from my experience these types of strategies when used without first mastering the basics and fundamentals of proper nutrition, always lead to long term failure!!!