This is not a promo for a product … just a friendly blog post. I’m engaging a “slow-carb” eating plan, developed by Tim Ferris. I’ve lost 5 pounds the first week. And the eating plan has been manageable — I don’t feel deprived. I’ll add some updated notes to this post each week. (Read on to see the updates.)
There are several things I’m looking for in a successful weight loss initiative:
- My weight loss should be fast enough (and healthy) to keep momentum and motivation at a high level.
- Have you noticed that life does not slow down while losing body fat! I have to eat for high energy.
- Feeling chronically deprived of food can kill a weight loss run. I don’t want to be distracted by feeling hungry all the time.
Tim Ferris calls his approach a slow-carb diet (not a low-carb diet which can drain energy levels, causing most people to give up). Forget counting calories. It’s simple.
Simplicity and better science to lose body fat
There are 5 core principles to activate:
- Sidestep “white” carbohydrates like bread, cereal, rice, potatoes, pasta, etc. BTW, did you know chlorine dioxide is one of the chemicals used to bleach flour? Forms alloxan which researchers use in lab rats to induce diabetes.
- Take in the same few meals over and over again.
- Don’t drink calories. Drink lots of clean water (ensures optimal liver function for body fat loss). And as much unsweetened tea and coffee as you like. High fructose corn syrup (sodas, “juices”, sports drinks) is worse than sugar. Look for it. It’s everywhere, including food. An absolute killer.
- Fructose (fruit sugar) = triglycerides (via the liver) which = fat storage. Don’t eat fruit for 6 days per week (exceptions are tomatoes and avocados).
- Take one day off per week. This keeps your metabolism from down-gearing and getting stuck (that dreaded weight loss plateau).
If you drink a diet soft drink, limit it to 16 ounces per day (the artificial sweetener aspartame can stimulate weight gain). I’m staying away from soda. My thinking is eliminate what puts a drag on the process of body fat loss.
The most fascinating thing about this approach has to be taking one day off per week and eating what you think you shouldn’t.
Seems counter-intuitive, doesn’t it? What happens is that you spike your caloric intake one day during the week so that your metabolic rate (thyroid function, etc) does not down-regulate. This is to prevent getting stuck and plateauing.
The day off also causes hormonal changes which stimulates fat loss. And there are psychological benefits too — a break from the routine, and a reward to look forward to each week.
See The Impact of Each Decision We Make on TrueNorth Quest.
SO HOW IS IT GOING?
Week 1 … I lost 5 lbs the first week. I’m confident this was all body fat loss and not lean muscle. Why? Because of the resistance training I was doing. I may have added .5 to 1 lb in muscle while losing a net of 5 lbs. In this case, this would mean I actually lost 5.5 or 6 lbs of body fat. I felt good about this start.
Week 2 … At the end of week 1, I did the cheat day … eating a lot, including 2 desserts. I gained 2.5 lbs from the cheat day (!), but lost that weight within 48 hours. I ended up losing another 2 lbs in week 2. So after 2 weeks, I have a net weight loss of 7 lbs. Again, all of this while doing resistance training 3x per week. So I’m increasing muscle weight in my body, which means I may have lost more than 7 lbs of body fat.
Week 3 … I gained about 1 to 1.5 lbs on cheat day at the end of week 2. I lost that weight gain this past week, plus I lost another 2 lbs. After 3 weeks, I have a net weight loss of 9 lbs. Trying something new to minimize weight gain on “cheat” day this time: 30 grams of protein in the morning as usual, citric juice before each meal, coffee (caffeine) with main meal, and muscular exercises including “air squats.”
Week 4 … I gained 2.5 lbs on the cheat day after week 3 (Memorial Day)! But I lost that gain within 48 hours. I lost another 2 lbs on top of that. So I have a net weight loss of 11 lbs after 4 weeks. I’m pleased with how things are going. I’ve been consistent with resistance training — I may have actually lost 12 or 13 lbs of body fat while gaining 1 to 2 lbs of lean muscle tissue.
Week 5 … After week 4, I gained 1.5 lbs on cheat day. That weight gain was lost within 2 days. I also lost another 2 lbs. I have a net weight loss of 13 lbs in 5 weeks.
Week 6 … I gained no weight on cheat day after week 5. I lost 3 lbs for a total weight loss of 16 lbs.
Week 7 … I gained 1.5 lbs on the cheat day after week 6. I lost that gain and lost another 1 lb. I now have a net weight loss of 17 lbs after 7 weeks.
Week 8 … I gained .5 lbs on the cheat day after week 7. I lost that gain and lost another 2 lbs for a total weight loss of 19 lbs after 8 weeks.
Week 9 … I gained 1 lb on the cheat day after week 8. I lost that gain plus another 2 lbs for a total weight loss of 21 lbs after 9 weeks.
Week 10 … I gained 1.5 lbs on the cheat cheat day after week 9. I lost that gain in 24 hours, plus another 2.5 lbs for a total body weight loss of 23.5 lbs after 10 weeks. See update at the top of the post about how I actually eliminated approximately 26-27 pounds of body fat in these 10 weeks.
On the first cheat day, something unexpected happened. I was more than ready to get back on the 6-day cycle. Surprisingly, I didn’t enjoy “binging” as much as I thought.
Another interesting piece to this is that you don’t have to exercise for this to work. Ferris says that over-exercising can actually be counter-productive. He does say, though, that 2-3 short resistance training workouts per week will help … 20-30 minutes. By building muscle mass, you rev up the metabolic rate which improves fat loss.
I feel this is promising. Tim Ferris says he’s never seen it fail when followed. See what you think … explore it here.
Further info from the blog of Tim Ferris: