Reduced Carb “Boot Camp” For Super Rapid Weight Loss
This low carb boot camp diet is a higher protein, lower carbohydrate diet. Research tends to show us again and again that low carb diets are better for weight loss compared to low calorie or low fat diets. Research from Harvard School of Public Health investigated what would happen to people who ate a 1500-calorie low fat diet (1800 calories for men) compared to an 1800-calorie low carb diet (2100 calorie for men). The findings were that the higher calorie low carb dieters lost more weight than the lower calorie low fat dieters. A third group was studied who consumed a 1500-calorie (1800 calories for men) low carb diet and these people lost the most weight.
Beyond eating abtter diet read how gut bacteria, vitamin D and B vitamin deficiency and toxicity can make you fat:
A modern approach to weight loss
Another study looked at people on a calorie matched low carbohydrate or low fat diet, the food ratios were as follows:
• Low-fat diet: 60% carbohydrate, 20% fat and 20% protein.
• Lower-carb diet: 45% carbohydrate, 35% fat and 20% protein.
Women eating the low carb diet lost an average of 3.4 lbs (1.5 kg) more than the women eating the low fat diet (an average of 19.6 lbs v 16.2 lbs). Even the low carb diet was still fairly high in carbohydrates and could have been reduced further to maximise weight loss results. Again clearly demonstrating that calories are not the only important thing to consider when eating to lose weight, but also the type of food you eat.
Reducing carbohydrate usually means an increase in protein and fat. But most people fear eating too much fat because they think it will make them fat (remember 1g of fat contains 9 calories) and get advised against eating too much protein as it damages the kidneys and affects bone health. Both of these points are contentious issues and a thorough discussion of this topic is not warranted here, but suffice to say that a higher protein diet (43% carbohydrate, 33% protein and 22% fat) was more favourable in terms of weight loss when combined with resistance exercise to a conventional diet (53% carbohydrate, 19% protein and 26% fat) and exercise. Furthermore the prestigious Journal of the American Medical Association reported that a low glycemic load (GL) diet helps to reduce insulin, triglycerides and aids weight loss in overweight and obese people.
This two week phase is certainly not the “Atkins Diet”, there is no restriction on the amount of carbs you can eat, just the type of carbs and it will form the foundation of how you should eat to not only lose weight initially but then – with certain foods added back in for a fuller varied diet – help you maintain a healthy weight.
This type of “low carb” boot camp phase for weight loss is the staple of many successful weight loss programmes including, but not exclusively:
• Anne Louise Gittleman – Fat Flush plan
• Charles Poliquin – BioSignature
• Patrick Holford – The low GL diet
I have taken different things from the above named programmes as well as from the likes of Jonny Bowden and Mauro Di Pasquale to create the following 2-week bootcamp.
After the initial two weeks are over other foods are gradually added back to the diet to make it a more balanced diet to meet all your nutritional needs. This is a core component