How To Reduce Body Fat

Ok so here is the deal, ive been on an extremly low carb diet(20-25grams a day) Since The start of June and Im doing great. I went from 260 to close to 200 fast. Of course I do alot of cardio, heavy bag training and lifting to help drop the fat faster and help retain muscle. Now that I am almost at my goal weight of 185 I am thinking of getting off the low carb diet so i can do a proper clean bulk. I did alot of research on quiting the low carb diet and of course.. everything seems biased. lc advocates claim they gained all their weight back after quiting low fat advocates right off the back say that you will gain all the weight back even if they have never tried the diet sooooo…i did some thinking and am planning on doing some things to prevent weight gain and I need some feed back from you guys.

1: Slowly higher the amount of carbs I eat by 2 per day

2: It seems that the first thing to move the scale —-> is increased water weight. What if I were to take water pills for the first couple of weeks to balance out things

3: Lower my calories by a couple hundred per day for the first month or so

4: Increase cardio work outs and do less weight training

5: Take a carb blocker for a while, that way I can consume 200 carbs but only absorbe half of the carbs

6: Get to my goal weight and then minus another 10 pounds so that way if i do gain water weight back ill still end up at my goal weight

Im new to keeping fit but the above seems like it would counteract the effects of quiting the diet. I think most people get super fat after they quit the diet because

1. they over indulge on all the bad kinda carbs

2: flatout over eat because they felt deprived of being full like they were used to. I mean come on, the only way to lose weight is to burn calories. I dont see how people can gain weight if they eat less calories then they actually use no matter what makes up those calories.

3. lost more muscle then they had before they started the low carb diet therefore they are not burning calories like they were pre low carb but eating as they did before(im guessing thats why people gain the weight back and then some)

So yeah let me know if i need to make some changes to my plan
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If you are insulin resistant, which is very common now with long term refined carb ingestion, your body may never be able to process carbs properly. Were you compelled to eat, was your body demanding food even after you ate a full meal?? This is a sign of insulin resistance along with fat storage – calories go straight to fat storage instead of muscles. Most overweight & obese people have blood sugar & insulin dysfunctions and can NEVER eat carbs as someone with a functioning body can. They make the mistake of going back to the way of eating that made them fat and that is not possible and yes they will gain all weight back if they eat what they ate that made them obese originally.

I would suggest you raise your carb level 5grams every 3 days and find out your personal carb level, when you gain weight, cut back 5 grams. I prefer your idea to lose 10# more than goal better than any others. I sure wouldn’t recommend a full out switch to high carbs or lower calories.

There is no reason to ever go off a low carb way of eating, you slowly re introduce carbs to your way of eating and as long as you don’t exceed 9grams of carbs an hour (144 carbs a day) you will never trigger insulin (the fat storage hormone) no matter the calories. Most of us do low carb most of the time and occasionally cheat and slip back into low carb the next day. If you gain weight, drop your carbs a few grams til you slide back into loss mode. Who wants to spend their life on semi deprivation? The longer you don’t do carbs, they really kind of lose their appeal. (Tastes like wet dough) I still cheat with sugar occasionally. It’s just not a regular part of my life (as it was preAtkins, nearly 6 years ago, when I felt it controlled me & I had no control)

You can also cheat easier than someone in glycolysis. IF you trigger insulin, all those carbs that would go to fat cells on someone in glycolysis instead fill up the empty glycogen stores & go to muscles for burning instead of fat cells. Which would slow weight loss but if you’re in maintenance, weight loss is not a concern. (neat little bonus package) Some folks with massive amounts of weight to lose, do weight loss, maintenance & back to weight loss mode – gives them a cheat period without blowing anything.

The rungs to reintroduction of carbs in 5 gram units – all available to very active people in as little as 11 weeks. Make sure you do them in order & you can skip a rung if you do not intend to include it in your permanent way of eating, such as the alcohol rung.:
* (minimum week 3 – maximum 25grams day) Acceptable vegetables, larger quantities
* (minimum week 4 – maximum 30grams day) Add 5grams Fresh cheese
* (minimum week 5 – maximum 35grams day) Add 5grams Nuts and seeds
* (minimum week 6 – maximum 40grams day) Add 5grams Berries
* (minimum week 7 – maximum 45grams day) Alcohol can be added if desired
* (minimum week 8 – maximum 50grams day) Add 5grams Legumes
* (minimum week 9 – maximum 55grams day) Add 5grams Other fruits
* (minimum week10 – maximum 60grams day) Add 5grams Starchy vegetables
* (minimum week11 – maximum 65grams day) Add 5grams Whole grains
If you are continuing to lose or maintain (whichever is goal) in week 12 and beyond, you continue to add 5grams a day per week til you reach your personal carb level.

Many people gain weight on high carb, then switch to low carb to lose weight & then are shocked when they return to high carb that they gain weight. (Isn’t insanity defined as doing the exact same thing, in the exact same way and expecting different results??) Many people can return to moderate carb levels but very few can really eat all they want of sugar and maintain weight or health.

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