For those who’ve had difficulty with fat loss, you may actually be undereating on the weekends. I know there’s still much research to be done on leptin and the hormonal effects of refeeding on a low-carb diet, but anecdotal evidence seems to point in the direction of really going “all out.”
I powered down easily over 12,000 calories in a 36 hour period last weekend, and by Tuesday I was slimmer than I was at my most depleted state the Friday before.
Initially I was scared sh*tless (just look a few posts back) because I was retaining so much water. Then, amazingly, it disappeared overnight (literally!). I was urinating non stop Sunday and Monday, without abnormal water intake.
I absolutely love this lifestyle, and that’s the first time I can honestly say that about any nutritional program. I’ve been using Don Alessi’s Meltdown Training as my primary training program - I think the fears of strength loss on the routine are unwarranted, especially on a diet like the AD. I’m sleeping better than I ever have before.
Also, Charles Poliquin has stated that about 20% of the population is fast-twitch dominant and will fare better on a higher carb diet, which may be another route some of you may consider. I found this article which covers his method of reintroducing carbs back into his fast-twitch clients (who are normally elite athletes and 8% body fat or less to begin with). Dr. D advocates a similar approach in the Metabolic Diet.
To begin the diet, eat only meat, fish, eggs, cheese and vegetables (50g of carbs per day or less). Follow this diet for 14 days then have a cheat day, eat whatever you want for the entire day. Return to the ultra low carb diet and have a cheat meal (one sitting) every 4th or 5th day.
-
Once you are starting to lean out you can add berries to the diet. They
are strong antioxidants and low glycemic.
-
As you get leaner still you can introduce the Orange family of fruits.
-
As you get leaner again you can add Plums, nectarines, peaches and
apples.
-
Then grapes and bananas
-
Then the root vegetables such as yams, and sweet potatoes
-
Then rice, the darker the better
-
The last food to add is grains, and it should never be added for those
that are carb intolerant. (If eating carbs made you fat)
As DH has stated many times, most people will do best on the strict AD. Given that Charles Poliquin is dealing with genetic abnormalities in his athletes, he has to accomodate their particular nutrient partitioning pathways. I’d only go this route if weight loss and regional andiposity has never been a problem for you.
