Eating For Fat Loss, Part 3: Advanced Strategies

This post is a follow-up to Part 1 of Eating For Fast Loss, which focused on the “junk food” that most people know tends to cause fat gain and Part 2, which outlined six essential dietary rules.  In Part 3, I’m going to briefly outline some advanced eating strategies for fat loss and provide resources for more information on each.

Healthy Stuff

You’ve cut the junk food completely.  You’re following the nutritional habits at least 90% of the time.  You’ve probably made dramatic changes to your physique, but still you want more.  Thus, I give you advanced nutrition strategies for fat loss.  Actually, I give you brief descriptions of strategies and send you to other resources, because each of these strategies requires more space than I can afford to give it here.

Carb Cycling

Carb cycling is exactly what it sounds like: fluctuating your carbs on a regular weekly cycle.  Essentially, you have 3 different levels of carbohydrate intake: two days of higher carbs, two days of moderate carbs, and two days of lower carbs.  These days should roughly correspond to your training cycle, with the highest intensity workout days getting the higher levels of carbohydrate consumption.  This is a great method to prevent the metabolic slowdown that sometimes occurs with severely restrictive diets, and it also provides a theoretical balance of muscle building days and fat burning days.  You can read more about carb cycling in Christian Thibaudeau’s Carb Cycling Codex.

Velocity Diet

The Velocity Diet, or V-Diet, is a short-term (28 day), almost entirely liquid diet consisting mainly of high quality protein shakes and some supplements.  It’s only for the super-dedicated, because it’s not easy.  It’s also for people who have at least 10 lbs of fat to lose.  In addition to ripping fat off of your body at an awesome rate, it tends to lead to long term, positive changes in tastes (after 4 weeks of liquid food, broccoli starts looking mighty tasty).  Yes, its extreme, but it provides ample calories, protein, and fiber to sustain you for a month.   Yeah you’ll miss out on some vitamins, but you’ll survive the short duration.  Check out the V-Diet on T-Nation for full background, instructions, and calculator.

Precision Nutrition

Precision Nutrition is not so much a strategy as a system for healthy eating.  Created by Dr. John Berardi, Precision Nutrition includes a vast array of resources including nutritional guidelines, cookbooks, coaching programs, forums, and more.  It’s easily the most complete and accurate set of nutritional products I’ve ever encountered.  Check out the PN Website for more information or pick up a copy of their Gourmet Nutrition Cookbook to start with.

This is certainly not an exhaustive list of advanced nutrition strategies, but it’s certainly enough to keep you busy for a while.  Get started.  We’ll be here when you get back.