100 Carbs or Less
One of the most simple and most powerful dietary approach that I’ve been recommending for years is 100 carbs or less. I’ve seen this work with everyone from hardcore bodybuilders to overweight teenage babysitters and everyone in between.
This not only helps strip down body fat but it also helps to improve overall longevity and bodily function. The best part about this is that it’s extremely easy to follow, you simply consume 100g of carbs or less every day.
But why is this so effective?
First off, 100g of carbs is low but not SUPER LOW. This will ensure you don’t fall into ketosis and will still keep your mind right.
When carbs are dropped too low, I’m not sure about you but I get crabby, irritated easily, and lack the energy to get through my day. By keeping 100 carbs in the diet, your metabolic furnace will be churning away at stored fats instead of carbs, and this is what we need to become a lean machine!
100g of carbs won’t cause a large loss of intensity during strenuous workouts. Yes, you’ll have to keep the volume lower but strength should remain the same which favors the overall muscle to fat ratio in the body and as we all know, muscle has a higher caloric expenditure than fat.
Following the 100 carbs or less diet is good for another reason as well, it helps regulate total calorie intake without even thinking about it. Since most foods people really enjoy are higher in carbs than anything else, limiting carbohydrates generally leads to a drop in overall calories at the day’s end. Aside from naturally limiting calories, 100 carbs or less also keeps insulin lower which improves overall insulin sensitivity and nutrient partitioning or regulating where all the nutrients go.
This is great for strength training individuals who want most nutrients to be used by the muscles and not stored like a spare tire.
There is a downside to this approach though so don’t go praising this as the holy grail of dieting. Even though you’re consuming 100g of carbs or less a day, it’s not enough to keep Leptin levels stable. Over time, Leptin levels will drop which in turn, will slow fat loss.
…But what do I do now?
Up-regulating Leptin, is actually an easy procedure. All you have to do to reset your hormone levels and prime them for fat burning is up your carbohydrate and calorie intake. This is according to a Nov. 2000 study from the Institute of Physiology, at the University of Lausanne, Switzerland which states that carbohydrates are the foremost macronutrient that affects plasma leptin concentrations over all macronutrients. You can also check out my recent blog on Fixing The Damages of Eating too Little for Too Long.
This is where the coveted “cheat meal” comes into play. Once you’ve been dieting for a prolonged period (3-4 weeks), fat loss will stall. When this happens, a cheat meal or also called, a re-feed meal is more than necessary. People approach this strategy in many ways but the most effective and diet friendly way stays within specific calorie guidelines.
I know you’re drooling at the though of pizza and burgers right now but this isn’t the groundwork for an effective re-feed. To use this technique at its maximum efficiency, I recommend only going over your BMR+TDEE (basal metabolic rate + total daily exercise expenditure) by 500 calories which you’ll comprise of your normal protein intake, high carbs, and minimal fats.
By following this advice, you’ll be sure to fire up the metabolism again without adding any unnecessary fat gain. This type of diet is very effective and has literally one rule… STAY WITHIN 100 CARBS OR LESS PER DAY!