Contrary to popular opinion, a low-carbohydrate diet can be very effective even if your body never reaches a state of ketosis, in which the body begins using fat as its primary fuel source. In order to reach ketosis, you must keep your daily carbohydrate intake to roughly 30 grams or less for weeks. This is unfeasible for many people, but fear not---there are plenty of healthy low-carb diets that do not rely on achieving this fat-burning state to accomplish their goals. The following are two of the most popular methods.
Carb Cycling Diet
One non-ketogenic, low-carbohydrate approach is Carb Cycling, developed by Matt McGorry. Carb cycling is the perfect diet for someone who wants to cut their carbohydrate intake without suffering a performance drop-off in the gym. On this diet, you designate each day of the week as either a low, moderate or high carb day. You have two high carb days, two medium and three low carb days to allocate as you see fit, but it is recommended that you save your high and medium carb allowance for days on which you exercise, with high carb days reserved for weights and moderate carb days used for cardiovascular exercise (or more weight sessions). On days that you do not train at all, or days where you only perform low-intensity cardio activities, plan for a low carb day. Once you have your schedule set, eat in accordance with these guidelines: On high days consume around 2 g of carbohydrates per pound of body weight; on medium days consume 1 g of carbs per pound of body weight; and on low days consume only 0.5 g per pound of body weight.
This constant fluctuation in carbohydrate intake will keep you out of ketosis while ensuring you have sufficient energy for challenging workouts. Five days out of the week you will be eating relatively few carbs, which will stimulate the same kind of fat loss you would see on a ketogenic diet, but without the excessive restrictions.
For best results, keep your carbohydrate choices as "clean" as possible, sticking to natural foods such as fruit, veggies, oats, sweet potatoes and whole grains. The cleaner you eat when you "carb up," the greater the results you will see on the scale and in the mirror.
7 Rules Diet
The 7 Rules Diet is another alternative that restricts carbohydrate intake, allowing for rapid fat loss without placing the body into ketosis. The 7 Rules Diet was invented by Dr. John M. Berardi, a nutritionist who states that it is used by all his clients, regardless of whether they are couch potatoes or professional athletes. This indicates its usefulness as an all-around low-carb approach to nutrition that works well for all types of dieters.
The 7 Rules are:
1. Consume small meals every two to three hours.
2. Consume lean protein with every meal---meat, fish, chicken or eggs.
3. Consume fruit and vegetables with every meal.
4. Consume carbohydrates from only fruits and vegetables---this will keep your daily carb intake fairly low without entering ketosis, as few people tend to gorge on fruits and veggies.
5. Consume at least 25 percent of your daily calories from fat, including fish, flax or olive oils; animal fats; and natural fats such as avocados.
6. Drink only zero-calorie beverages.
7. Consume only solid meals---no "liquid nutrition" is allowed.
The constant influx of both fruits and vegetables will provide enough carbohydrates to prevent your body from entering ketosis, but the overall "cleanliness" of the food choices will keep you shedding weight at a fairly rapid pace.
Tags: carb days, carbohydrate intake, body weight, days consume, high carb, keep your, pound body