Rating the fat loss diets

[iron addict]

This rating is for EFFECTIVENESS for fastest fat loss for MOST lifters. Please note I said MOST lifters. Some people do better on different approaches. As an extreme example Jay Cutler has traditionally leaned out on amounts of carbs that would get most people fat as hell. So while you can certainly say that a high carb approach to dieting works best for Jay Cutler, it may not have much relevance for YOU.

1. Full keto diet. This means do carbs for at least 5-6 days in a row then either 1-2 days carb-ups or for some approaches 1-2 meals carb-ups.

2. Timed carb diet. This is done by eating no carbs until POST-WORKOUT then having your post-workout carbs. On non-training days no carbs are eaten. 1-2 days of carbs are done—usually on the weekends. This makes the diet socially friendly.

3. ½ day timed carb diet. Carbs are only eaten for part of the day. This can be either in the morning and cutting them off at noon. Or eating them PWO and for dinner at night. This diet is easy to do for most people as you only have to go ½ of the day without your beloved carbs.

4. Carb cycling is varying the days and amounts of carbs and overall calories. It is effective, can be used to gain mass while losing bodyfat, and is reasonably easy to do from a mental standpoint. The downside is it can be fairly complex to setup and follow.

5. Iso-Caloric diet. This is a diet with a 40/30/30, or 33/33/33 protein/carb/fat split. This diet works well to lean people out to about 12% or so as insulin levels are blunted. It is also very easy to do.

6. Low fat, low calorie high carb diet. This diet will result in decent scale weight decreases. For the average person the problem is for every pound lost ½ will be muscle mass. Thus the lifter may end up losing 20 lbs and will still be too fat and will usually look worse because the fat to muscle ratio went down.

There are other approaches to fat loss diets out there. But these are the ones I use, and are very common.

Notes about this rating. These diets are listed in the order or effectiveness and also in my experience with a LOT of trainees, the order of difficulty to do. Most people simply lack the discipline to do a full keto. If that is the case they should do a timed carb. If that is too difficult they should do a ½ day carb diet. If you are knowledgeable enough to cycle carbs, this can be a great approach. If that doesn’t work, do an iso-caloric diet. I simply do not recommend a low fat high carb diet to the average person as the muscle loss is too significant. But…….some people actually do hold onto muscle well doing them so I will never say they can’t work. Just that the odds are against it.

Your mileage may vary.

Iron Addict

	IGF-1

	protein

[Alter-Ego]

I think alot of it depends on you, and how fast or slow you need to come down in weight.

[damnp78]

HOw would that be for number 3 ? Timed carbs. I get cutting them by noon but wouldnt eating them for dinner at night store them as fat while you sleep ? I need to get a decent diet working yesterday. My weight hasnt changed just seems like I cant lean out.

[MR .T]

To make it easy I like to recommend high carb on off days and high protein, lower carb on training days. With simple carbs in PWO shake. This helps keep muscles fueled pwo. But it depends on goals i rarely even hit teens for bf% so this worked great for me in the past.

	protein

[geowizardd]

full keto works well

[crazyfool405]

i agree full keto works well, when done correctly, i like dave palumbos style

[Budlite74]

good read .... indeed order of difficulty

[iron addict]

Originally Posted by crazyfool405

i agree full keto works well, when done correctly, i like dave palumbos style

Palumbo's diet works extremely well. It's just very hard to do. I enjoy keto's myself, but that is because my body sucks at using carbs at age 45:D

IA

[crazyfool405]

Originally Posted by iron addict

Palumbo's diet works extremely well. It's just very hard to do. I enjoy keto's myself, but that is because my body sucks at using carbs at age 45:D

IA

my body still wants me to be that fat kid lol. eat a carb , ass will shake for the next month or 2 lol. his philosifys are soo awsome, hes super smart all around.

i dont find it that hard to do. what do you find difficult about it?

[iron addict]

Originally Posted by crazyfool405

my body still wants me to be that fat kid lol. eat a carb , ass will shake for the next month or 2 lol. his philosifys are soo awsome, hes super smart all around.

i dont find it that hard to do. what do you find difficult about it?

Well, you are a better man than 99.9.9 percent of the population that notices most foods have carbs in them. Meats and nuts and green veggies gets a bit old after a few months. I have seen you posting on Dave's thread so I know you realize the carb limit is 30-40 grams a day. Anyone that says that is simple to do and live a normal life is......well...understating things.

IA