Having reviewed the great research book from Gary Taubes and others advocating removing refined carbs completely (Atkins style); and the other side of the argument where insulin problems vary from person to person (my view point and experience) I don’t really want to delve into reasons for and against either at this point but rather to encourage self experimentation.
So here are some points to consider..
1. If you do choose to remove all refined carbs you need to remember it is a tough choice for those who enjoy their bread, the odd pasta and so on. For carb lovers you should always choose to create an energy deficit (calorie intake = SEE) first. You might find (in at least 50% of the cases this will be enough to see the lbs come off slowly and permanently. Why deprive yourself unnecessarily!
So that’s no longer working for you.. what now?
2. Next strip your diet of SUGAR and see how that affects your fat loss over a period of 2-3 weeks. Examples of books are ‘Sugar busters’ (although I have not read it), and Anti Inflammatory Diet books.
3. If you cannot get results or you hit several weeks plateau on the above choices, you can switch to an insulin blunting diet (removing refined carbs). This means you take out all carb dominated foods except vegetables. There are several guidelines to help you with this elsewhere in this site. Good books with menus include South Beach, Atkins, Patrick Holfords stuff (take no notice of the exercise recommendations in these books – they are not Exercise Scientists and for the most part do not have a clue! But the diet stuff is good).
So start with a straight forward calorie deficit type of plan like the 3FT and those suggested in the Fat Loss Blueprint. If poor results suspect sugar problems and cut sugar out. Still not losing, go drastic on the carbs and follow an Atkins style plan (always check with your doctor before drastically changing your diet).
My 3 day plans make any of these solutions easy by providing a sample menu and shopping list but you are encouraged to modify these once you get the hang of what you should be eating.
Both 3 day food plans and the Fat Loss Blueprint are found within the Online Bootcamp.
Online bootcamp members can download their Fat Loss Blueprint by signing in to their members area and accessing the FLB as follows:
It is reported time again that successful weight loss is achieved by eating pretty much the same meal choices over and over again – keep it simple and build upon your choices as you gain experience. Remember however that any diet that ‘works’ can be traced back to a reduction in calories – period.
Don’t forget to enjoy your treat day once every week – very important for lasting results.
More to come.