This is Part III of my The Last Diet Ill Ever Go On series.
Having read Part II, you have the foundation for this diet.
The focus of this final part is fat loss.
This approach is firmly rooted in my personal experience in being able to quickly lose fat. I’m not going to go into the mechanics of this section since I am extremely busy and do not have time to write a free book.
But if you know me and want to trust me after reading the first two parts to my diet, then you can trust that this section is legit.
The diet for fat loss is slightly different than the sustainable diet from part II.
It’s basically a modified paleo with intermittent fasting and carb-cycling.
It’s pretty simple.
Here are the rules:
1. Quit eating at 9pm (This is so that your body goes into a fasted state at night).
2. Upon waking, make a cup of bulletproof coffee.
It’s amazing stuff and will give you tons of energy and help you burn fat.
I make mine with Chameleon Cold Brew, purchased at Whole Foods, but I’d recommend using something Organic and Fair-Trade at least. If you can find cold-brew, that’s what I prefer to use because it has much lower acidity.
But regardless of how gentrified your coffee itself is, the rest of the ingredients are simple and remain the same.
You can either follow the recipe here, or use mine below.
Bulletproof Coffee Recipe
8oz Organic and Fair-Trade Cold-Brew Coffee
2 heaping Tablespoons (2.5 normal tbsp) Grass Fed Butter (no salt is preferred, but low is okay if that’s all you can find). Kerrygold brand is grass-fed. Organic Valley Pasture Butter is great too.
2 Tablespoons Organic Coconut Oil
If using cold-brew coffee, preheat in microwave.
Place in mixer or blender.
Add 2 heaping tbsb grass-fed butter
Add 2 tbsp organic coconut oil
Mix until frothy.
3. Time for Your Morning Fat Loss Workout (HIIT Cardio)
Once you’ve had your bulletproof coffee, get ready to work out. This will give your body a little bit of time to process the bulletproof coffee you’ve drank.
Since you are still in a relatively fasted state, your workout is going to burn a lot of fat. Think about it, your blood-glucose is still low (bulletproof coffee doesn’t have carbs to spike it.) and your body is going to use fat for energy.
But we also want to ensure you don’t burn muscle for energy. To combat this, you are going to consume 1 serving of Scivation Xtend, mixed with water during your workout.
You can buy it at Amazon. I like watermelon.
For your workout and to burn maximum fat – you are going to want to do some High Intensity Interval Training – cardio.
If you’ve ever taken a spinning class, you know what this feels like. It’s basically 2 minutes of medium pace, followed by 20 seconds of flat out. This equals one interval. I like to do between 10 and 20 intervals.
If you’re unsure of what a HIIT session looks like, check out this youtube video.
In the video above, the guy uses shorter intervals, which are great for some people, but I like 2 minute intervals.
If you want an easy and effective way, just go to a spinning class at yout local gym instead. You’ll get your ass kicked good and well.
4. Eat Breakfast After Your Workout and Carb-Cycle
Now – this is where it get’s trickier.
We want to add a carb-cycling element to this. That means we are going to start out by doing 2 low-carb days where our only carbs come from green vegetables, followed by 1 high carb day, where you follow the ‘normal diet’ after your workout and for the rest of the third day.
So for low carb days, breakfast might be bacon with sauteed kale and asparagus cooked in grass-fed butter, or even a protein style burger made with grass-fed ground beef.
For high-carb days, you could make this smoothie, or a variation of. Perhaps adding a banana and some strawberries, or even some plain yogurt or kefir milk.
1 Rounded Scoop 100% Whey
1 Rounded Tablespoon Amazing Grass Raw Reserve
1 Cup Frozen Organic Blueberries
12 Ounces Grass-Fed Milk
Mix all in Blender, blend.
Smoothie Nutrition Facts
Total Calories: 412Total Fat: 17 Grams
Total Carbs: 41 Grams
Total Protein: 37 Grams
5. Follow the Carb-Cycling Routine For Your Meals
So, per the carb-cycling routine you are going to start out by eating just lean proteins and non-starchy veggies (no potatoes or squash, and no fruits) along with ample amounts of healthy fats. (And of course, your morning bulletproof coffee).
Proteins for all days:
- Tuna Fish (can)
- Whey Protein Powder (mix with water on low carb days and water or grass-fed milk on high)
- Steak and other meats (not exceptionally high fat cuts) – and all pasture raised.
- Moderate Amounts of uncured bacon and turkey bacon
Approved Fats for All Days:
- Grass-Fed Butter
- Olive Oil
- Flax, and Canola Oil
- Almond Butter (unsweetened) and natural Peanut Butter or Smart Balance Brand
- Nuts (See the best and worst nuts for your health)
- Seeds (Chia, Hemp, Flax, Sunflower)
- Coconut Oil
Approved Carbs for Low Carb Days:
- Cabbage & raw sauerkraut
- Collards and Mustard Greens
- Radicchio and endive
- Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
- Bok Choy
- Bamboo Shoots
- Sea Vegetables (Nori, seaweed salad etc)
- Cucumbers (or pickles without added sugars)
- Bell Peppers
This is going to continue for 2 days. No breads, no oats, no rice, no milk, no carbs except veggies on low-carb days.
On the third day, you are going to continue with the morning bulletproof coffee and workout, and then for breakfast, you can make a smoothie with milk (per the above recipe), or enjoy some unsweetened oatmeal, or any carbs from the list below, which you will eat for the remainder of the high-carb day, along with ample protein and fat with each meal.
Here are your approved carbs for high-carb days:
- Brown rice
- Oats (unsweetened) (splenda is your friend)
- Sweet potatoes or Yams
- Fiber One (All Bran) Cereal
- Starchy Veggies for High Carb Days:(corn, peas, squashes, carrots, beets, broccoli, caluflower, brussels sprouts, tomatoes, eggplant, artichokes, pumpkin, spaghetti squash, and onions)
- Approved Yet Limited Carbohydrates:
- Grass-Fed Milk
- Plain Yogurt (splenda is your friend)
- Whole-wheat pasta
- Whole grain breads, pitas, etc
- Blueberries and Strawberries only (no fruits)
Note: This is complex and may be confusing at first – but it works.
6. In the afternoon or evening – lift something heavy.
Since you are doing your morning cardio, you cannot lift in the a.m. So in the afternoon or evening, do some anabolic (muscle building) exercise.
Rather than waste money on a personal trainer, I recommend the following:
If you are young and healthy, you are best off finding a CrossFit gym near you. (warning, it is intense, and some people do get overwhelmed or burned out) – but if you want to go H.A.M then commit to doing Crossfit 3x a week and your body will transform.
If you are less young, and still healthy, or perhaps wary of doing this in public, I’d recommend P90X or Insanity. Both, if done regularly, will provide excellent results.
See the reviews of P90X at amazon, here.
See the reviews of Insanity, at amazon, here.
If you are unsure about your health, please see a physician before undertaking any massive lifestyle change.
And if you are just a huge pussy who is afraid of what working out till you puke will do – please think about that next time you are getting wasted and treating your body like an actual garbage can.
Note: Eat a High-Carb Post Workout Meal on High-Carb Days
After you do P-90X or Insanity, (or lifting at the gym if you know what you are doing), you want to eat after working out to fuel your muscle growth, but this works best on high carb days, where for once, you can really eat a high protein meal with a lot of carbs. I enjoy eating some whole grain pasta with grass-fed meatballs. This carb intake helps deliver protein to your muscles.
On low carb days I’d eat a big, green salad with lean protein after a workout.
7. Take These Supplements
- 100% whey
- A Good Multi-Vitamin
- Scivation Xtend (drink during workouts)
- Lutein with Zeaxanthin
- Green Tea Extract
- Smart Blend
- Green Coffee Bean Extract
- Raspberry Ketones
8. Drink Lots of Water
Eight, 8 ounce glasses a day. I like alkaline water from Essentia – but would go with any alkaline water if you can – otherwise, filtered water.
9. Stay Creative
Want a good snack on a low carb day? Mix a can of tuna with some salsa and eat with whole grain chips. Just cooked bacon? Use the grease to cook your veggies in. High carb day? Microwave a sweet potato and smother it with almond butter.
10. Listen To Your Body
This is your body. This post is meant for people who know me and read my blog, and those can make their own decisions. But don’t just take anyone’s advice from the internet. Do your own research. Go to the forums at bodybuilding.com
Order some highly rated books from amazon.
But most importantly, listen to your body. If you are getting dizzy and getting headaches – eat some damn carbs. And for everyone, take 1-2 days a week off from working out. (not off from dieting : ) If you are losing weight and want to try going more extreme because the low-carb days are easy, add in a powerwalk at lunch, or try 3 low carb days, followed by 1 high carb.
This isn’t the diet to follow for the rest of your life. That’s in part II, but if you are looking to drop fat quickly, here is a recap of the principles I laid out in this section.
- 1. Quit Eating at 9pm
- 2. Drink Bulletproof Coffee
- 3. High Intensity Interval Cardio – prior to breakfast
- 4. Eat Breakfast
- 5. Carb Cycle: 2 low carb days with veggies only, followed by 1 high-carb day. (lots of protein and fat in both days)
- 6. P-90x or Insanity
- 7. Supplementation
- 8. Drink Lots of Water