The Myth of Moderation and Fat Loss: Introduction to Phase-Shift Diets
My military experience has taught me that the fastest way to adopt a habit is through immersion. Immersion requires a drastic and immediate change of habits.
Anyone who has experienced military boot-camp knows what I'm talking about. I remember arriving at Lackland Air Force Base one winter night many years ago, standing outside of the barracks being yelled at by an immaculately clean drill instructor. I remember thinking, "What the hell have I gotten myself into?" Being a military brat, I had an idea of what to expect, but you really have no idea of the drastic overhaul that occurs until you've gone through something like that. By the third week of training, everything was (somewhat) routine, we knew what to expect and how to respond.
So what does military boot-camp have to do with losing body-fat and looking good?
Moderation is boring. And when it relates to altering appearance; moderation achieves mediocre results at best.
Dramatic results require drastic changes.
Some health professionals believe that any nutrition protocols(diets) that require the elimination of a food group as unsustainable, impractical, or even unhealthy. But in reality, science and empirical evidence suggests otherwise.
Low carbohydrate, high fat(LCHF), phase-shift diets are the best diets for losing body fat, building muscle, and improving all health markers. Dr Mauro Di Pasquale was the first to organize this concept when he wrote "The Anabolic Diet," which was my introduction to phase-shift diets.
What is a low carbohydrate, high fat(LCHF), phase-shift diet?
Obviously, it's a diet that is very low in carbohydrates (less than 50 grams of carbs/day), high in fat (55%-65% of daily calories), and moderate in protein.
On my LCHF phase-shift diet, you go 6 consecutive days eating mostly fat and protein, then you shift to a high carbohydrate, moderate protein, low fat diet for 1 day. Typically, the high carbohydrate day should land on Saturday or Sunday.
This higher carbohydrate phase-shift day allows you to take advantage of the higher insulin level that occurs when eating more carbohydrates. Since low carbohydrate eating combined with strength training improves insulin sensitivity in muscle tissue, the extra carbohydrates have a pronounced anabolic(muscle growth) effect. This serves 2 purposes: enhance muscle growth, and the maintenance of muscle insulin sensitivity.
When it comes to fat loss and muscle growth, low carbohydrate, high fat, phase-shift diets, are superior to all other diets. The biggest drawback of most low carbohydrate diets is the lack of muscle growth that often accompanies long-term carbohydrate restriction. You may be thinking, "I only want to lose body fat, I don't want bigger muscles." Well that's fine if you DON'T want to slow the aging process; muscle atrophy(shrinkage) results in a loss of strength, work capacity, and mitochondrial function. Activities that cultivate health and result in the muscle growth are the closest things to the fountain of youth that exists.
Adherence to a low carbohydrate, high fat (LCHF), phase-shift diet will change you from a carbohydrate burning machine into a fat burning(fat-adapted) machine.
Benefits of being fat-adapted
Fat adapted individuals produce less oxidative stress during exercise.
Fat-adapted trainees utilize body fat to a greater extent at rest and during exercise than carbohydrate dependent trainees
Faster recovery between training sessions
Less muscle soreness and inflammation after training
Improved strength-to-weight ratio due to lower body-fat
Lower triglycerides
Rapid fat loss without food cravings
LCHF diets are simple to follow and don't require calorie counting
Benefits of a Phase Shift Diet
Your favorite foods can be consumed on a specific day
Eating schedule can be tailored to meet social obligations
Maintenance of anabolic hormone profile
Enhanced muscle growth
It's fun eating chocolate chip cookies while maintaining 8% bodyfat
Sample menu of my LCHF phase-shift diet
Days 1 - 6, LCHF
Breakfast(optional)
Grass-Fed Ribeye or Ground Beef(70/30), pan fried in butter or beef tallow
Pecans, 1 handful
Black Coffee, add 1-2 tbsp Organic Heavy Cream
Skip Breakfast and Intermittent fast 1-2 days/week
Lunch
Grilled Salmon or grilled seafood + butter
Small Romaine lettuce salad with Extra Virgin Olive Oil dressing (sugar free)
or Avocado
Tea, Plain w/lemon
Snack (optional)
Cheese stick, full fat
Summer Sausage
Dinner
Grass Fed Pot Roast, prepared with onion as garnish
Brussels Sprouts or Broccoli, sautéed w/ butter
Keto Whipped Cream(1/4 cup heavy cream, 1 tbsp MCT oil, 1 tsp allulose, whipped with a hand blender)
Day 7 - Phase-Shift, high carbohydrate, moderate protein, low fat
Breakfast
Scrambled Eggs, 1 whole + 2-4 egg whites
Oatmeal, Gluten-Free, 1-2 servings
prepared in water
add maple syrup or honey
Fruit or berries (strawberries or blueberries)
Black Coffee w/sugar
Lunch
Baked Chicken, remove skin
Baked Sweet Potato or Fresh fruit of choice
Snack
Protein Shake: Whey Protein (1 serving) w/honey and creatine, mix in 8-12 oz of water
Dinner
Seafood (shrimp, fish, lobster)
Rice or Baked potato w/Butter
Fresh Fruit (pineapple)
Water
After Dinner Dessert
Plain Yogurt, low fat,
add honey or maple syrup and frozen organic blueberries or cocoa powder