Contrary to popular opinion, a low-carbohydrate diet can be very effective, even if your body never reaches a state of ketosis, where your body begins to use fat as its primary fuel source. To get ketosis, you must keep your daily carbohydrate intake to about 30 grams or less for several weeks. This is feasible for many people, but fear not — there are plenty of healthy low-carb diets that are not dependent on achieving this fat burning state to achieve their goals. The following are two of the most popular methods.
Carb Cycling Diet
A non-ketogenic, low-carbohydrate approach is Carb Cycling, developed by Matt McGorry. Carb cycling is the perfect diet for someone who wants to cut their carbohydrate intake without suffering a performance drop-off in the gym. On this diet, you enter each day of the week as either a low, moderate or high carb day. You have two high carb days, two medium and three low carb days to distribute as they see fit, but it is recommended that you save your high and medium carb allowance for days where you exercise, high-carb days reserved for weights and moderate carb days spent of cardiovascular exercise (or more weight sessions). On days you do not train at all, or days where you only perform low intensity cardio activities, plan for a low carb day. Once you have your schedule set, eat according to these guidelines: On high days are using approximately 2 grams of carbohydrates per kilogram of body weight, on average days consume 1 gram of carbohydrates per kilogram of body weight, and low days using only 0. 5 g per kilogram of body weight.
This constant fluctuation in carbohydrate intake will keep you out of ketosis while ensuring you have enough energy demanding workouts. Five days out of the week to eat relatively few carbohydrates, which stimulate the same type of fat loss you would see on a ketogenic diet, but without excessive restrictions.
For best results, keep your carbohydrate choices as “clean” as possible, stick to natural foods like fruits, vegetables, oats, sweet potatoes and whole grains. The cleaner you eat when you “carb up, the greater the results you will see on the scale and in the mirror.
7 Rules Diet
The 7 Rules Diet is another option that restrict carbohydrate intake, allowing for rapid fat loss without placing the body in ketosis. The 7 Rules Diet invented by Dr. John M. Berardi, a nutritionist who says that the use of all its clients, whether they are couch potatoes or professional athletes. This indicates its usefulness as an all-around low-carb approach to nutrition that works well for all types of dieters.
The 7 rules are:
one. Consume small meals every two to three hours.
Two. Consume lean protein with every meal — meat, fish, chicken or eggs.
Three. Consume fruits and vegetables at every meal.
Four. Consume carbohydrates from just fruit and vegetables — this will keep daily carb intake relatively low without going into ketosis, so few people tend to gorge on fruit and vegetables.
Five. Consume at least 25 percent of your daily calories from fat, including fish, flax or olive oils, animal fats, and natural fats like avocados.
6. Drink only zero-calorie beverages.
7. Consume only solid meals — no “liquid nutrition” is allowed.
The constant influx of both fruits and vegetables will provide enough carbohydrates to prevent your body into ketosis, but the overall “cleanliness” of the food choices will keep you shedding weight at a relatively high pace.