I generally prefer the slow and steady method of losing weight. In my experience, that’s what develops lasting lifestyle changes and keeps the weight off in the long run. However, on the other hand, most of us at some point have found ourselves in a time crunch to lose weight for an event, gathering, sport, or bathing suit. In those cases, here are Charles Poliquin’s (poliquingroup.com) guidelines for safe, effective, and speedy fat loss:
Emergency Fat Loss: How to Lose Fat as Fast as Possible
For the first two weeks, eliminate all carbohydrates except low-carb vegetables. This will allow you to shed excess water from the body by reducing muscle glycogen stores, which are partly water.
Forget about the typical foods you used to eat at each meal. Don’t think about breakfast as cereal, bagels, or pancakes. Let sandwiches with big slices of bread be a thing of the past.
Complete proteins such as meat, fish, and eggs are of the highest quality, containing the greatest array of amino acids per calorie so as to provide the largest nutritional punch possible.
Low-carb vegetables such as leafy greens are going to be your main carb source because this will allow you to restrict your carb intake to less than 50 grams a day. The body will no longer be relying on glucose for its fuel source and will need to burn fat instead.
It is extremely important that you eat beneficial fat at every meal for the following reasons:
People feel ill or lack energy on a low-carb diet if they don’t consume enough calories.
By eating this way, you’ll lose fat whether you work out or not, but doing some form of anaerobic training (strength training or sprint-type intervals) will accelerate the effects for a few reasons.
Take Away: Lifting weights is preferred, followed by sprint interval training, with aerobic modes coming in last. Most important though is to pick an exercise mode that you like at least a little bit and will actually do on a regular basis.
#8. Remove ALL Refined or Packaged Foods
Eliminate refined and packaged foods because they tend to bring with them the following problems:
“Sugar” refers not just to the typical white cane sugar that is added to food, but also to carbohydrates that break down into large amounts of sugar in the body.
Caloric beverages such as sports drinks, juice, and soda are packed with sugar and must be avoided. Rely on water, black coffee, and tea. Use the no-calorie sweetener stevia to sweeten tea or coffee if needed.
A few common pitfalls when trying to lose fat quickly include the following:
Lack of sleep—lack of sleep is the enemy of fat loss because it compromises insulin sensitivity and increases our drive for foods that are highly pleasurable such as high-fat, refined carbs. Solve 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.
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