MEALSPACING is fast 14-16 hours followed by 7-8 hours of eating.
- Intermittent fasting (IF): A very popular protocol and lifestyle - NOT just a diet, this essentially follows a semi strict eating schedule of fasting for 14-16 hours (Including sleep) then eating for 6-8 hours.Repeat. Some extreme benefits of this diet are that over the 16 hour fast your insulin is lowered as well as blood sugar, what does this mean? Well, when insulin is let loose in your body fat burning is shut down - the reasoning behind this is that nutrients are needed to be pushed into the blood stream/muscles to help feed and grow muscles as well as the body.Insulin is released after consumption of carbohydrates, fats or even proteins when needed. This is great for a muscle building standpoint, but fat burning not so hot. So think of how beneficial fat burning will be when insulin is lowered for 16 hours... that some serious power -16 hours of uninterrupted fat burning, added on top of fasted training/cardio. (not completely fasted as that could be detrimental to muscle... but training with 10g B.C.A.A supplement will give the body everything it needs as well as the benefits of fasted training.) This is one of my personal favorites as it allows for you to be active and not brood about food the entire day, but when you eat- you eat!
- Ketogenic Diet: This is by far the power house of fat loosing;the ketogenic diet is a medium/high-fat, med-high-protein, low-carbohydrate diet.This forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates in food are converted into glucose, which is then transported around the body to be used as energy for muscles and brain. Now, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone. The ketone's pass through the body and replace glucose as an energy source, a state known as ketosis. The body runs much cleaner and more effectively of from fats. Your body will become what’s called "fat adapted" this means your body is now in a state of using fats for energy opposed to carbohydrates,as your carbohydrate sources will be low, 10-50G low. Another brilliant thing about being in a state of ketosis is that if the body has no further use for ketones they can simply be excreted through urine as a waste product. This means that at times your body will be peeing out body fat! This is a novel theme because your body is very efficient at storing energy substrates for later use.
- Ketosis also has a protein sparing effect. Once in ketosis the body actually prefers ketones to glucose (carbs). Since the body has copious quantities of fat... this means there is no need to oxidize (break down) protein to generate glucose.
MEAL SPACING is generally every 4 hours apart.
- Then last but not least, when you become fat adapted (Usually takes 1-2 weeks) hunger pains subside and you don’t crave the foods you used too. You know... the REAL good stuff.
- Carb Cycling: This is usually the biggest one for athletes now a days, the intent of this protocol is to swap up carbs throughout the week- for example; M-S carbs would look like 150G, 100G, 100G, 50G, 200G, 100G, 20G~ Repeat. The intent of this is to lower the intake of carbs to keep your body more adapted to burning fat as insulin would be lower throughout the week,then jump start/mentally refresh yourself with a higher carb day.
MEAL SPACING is generally every 4 hours apart with macros and peri-workout nutrition inconsideration.
- Carbs would also be varied by how active you are; for example if you're going to the gym to do a 30 minute leg workout followed by a 20 minute cardio session your energy requirements would need to be higher than a day where you'resitting at work then coming home to read a book.
(Peri-workout nutrition is meals before, during and after workout.)
A quick write up i though would help open your mind with some very effective nutrition protocols as i needed to explain this to a new client, enjoy.