TOPIC: What Type Of Diet Will Help You Lose Fat The Fastest?
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1st Place - Nelson Z
I would do (and have done) what I call "Hardcore" Atkins diet. Basically this (my) diet tosses almost all the carbs out the window, meaning eating 0 to 5 carbs a day. I advise to drink at least one gallon of water throughout the day.
It is important to mention that none of the supplements you take should have any kind of carbs (i.e., starch, glucose). The diet is affected by the smallest amount of a simple sugar, so ketchup, relish, A-1 sauce, or sweet dressings are out of the question.
It is my opinion that artificially sweetened drinks or sweeteners also affect the diet. When this diet is strictly followed weight loss and change in appearance is rapid, almost unbelievable.
- Two to four hamburger patties (depending on how hungry you are) with no more than two slices of American cheese (not the prepackaged variety but rather from the deli counter, I like Land O' Lakes) you can also have mustard with these if you would like.
One to two cans of tuna (depending on how hungry you are) drained or undrained with one small to medium dill or kosher dill pickle.
One to two chicken breasts grilled (depending on how hungry you are) with one cup (two cups if you have not had any other carbs at all in the day) of romaine lettuce with any no carb dressing on it (i.e., white vinegar olive oil and spices, caesar [Kens]).
It is important to note that you should not eat after 7:00 p.m. For maximum losses you can have no carbs with any two of the meals and two cups of lettuce with one meal.
This diet does have some side effects and how much they are felt depends on the person:
- Feeling tired.
- Having to work with less weight in the gym.
- Having to do fewer reps in the gym.
I personally do not feel tired on the diet at all, usually your body adjusts in 3 to 7 days. If you work out while on this diet muscle loss will be at a minimum however it is very hard to gain muscle or go up in lifting weight while on this diet.
The minimum amount of time to do this diet is two weeks.
Two important things to do:
- Always read labels!
- Buy a book that has all common food values.
It is possible to further the effects of this diet by counting and cutting calories and fat. Doing that, though, has a marked increase in loss of energy and muscle mass. Do not do this unless you have reached a plateau in your weight loss for more than 7 days.
2nd Place - chewwy
With the ever increasing availability and cheapness of fatty foods, combined with the integration of machines into society to do what would otherwise be manual jobs, it is no surprise that the world, particularly the Western Nations, are becoming increasingly obese, and that fat loss is now a multi-billion dollar industry.
Fat-loss, with minimal loss of muscle, is of critical importance to a bodybuilder, since after a bulking cycle, where the athlete will have gained muscle, and as a result an amount of fat also, the fat will be required to be lost, to get the bodybuilder in peak physical shape, with as much definition as possible, for competition day. It is also the aim of the bodybuilder to retain muscle; else the bulking cycle would have been a waste of time.
As one should be aware, the loss of weight is due to an intake of calories less than those expended. This can be brought about be eating less calories, and exercising to burn more calories.
In this article I will focus on the diet part of fat-loss, though I will firstly state that cardio, particularly High Intensity Interval Training, is advised, since it increases the metabolism, and burns fat effectively. The following points on diet should point you in the right direction as to lose fat and retain muscle.
I have decided to refrain from mentioning too specifically any specific diet, since some people tend to respond differently to certain diets compared to others. These points should be of use to anyone intending to lose fat:
Eat Sufficient Protein:
- Since protein is required to build and repair muscles, it is no surprise that you must eat enough protein to retain muscle. Foods high in protein are also proved to be more filling than those high in carbohydrates and fat, causing you to consume less calories overall.
Some foods high in protein, while low in fat are: tuna, white meat, etc. Remember to ensure your body gets protein when it needs it most - after a workout and before bed.
Avoid Foods High In Saturated Fat:
The big one. Obviously, if you want to lose fat, you'll want to consume as little fat as possible. So stay away from it. Look up the nutritional details of foods you are not sure about before eating them, and always opt for the low-fat option whenever possible.
Admittedly, a little fat is required for the body to function correctly, but this is easily attainable from the small amounts of fat you'll be sure to eat throughout the day.
Keep A Log Of Your Meals:
Keeping a log of what you consume, complete with nutritional data, means you can efficiently keep track of what you are eating, and make sure you conform to your diet plans. Use a free online journal like www.fitday.com. Fitday will also allow you to work out how many calories you are burning per day, so you can set yourself a target number of calories to consume (if you want to lose fat, below the amount you burn).
FYI: Bodybuilding.com is working out a deal with www.bodygain.com to work together and bring you an free online journal. Check back soon for more info.
Water fills you up, keeps your body hydrated, and boosts your metabolism. All in all, it is essential for efficient fat loss. It is also the major component in muscle, and so is required to keep your muscles looking 'full', as well as promoting additional muscle growth.
Watch What Sort Of Carbohydrates You Consume:
Try and stay away from simple sugars - these are basically empty calories which supply little nutritional goodness, while are able to be easily converted into fat while in the body.
Try and eat carbs with a low glycemic index, to keep blood sugar levels under control. Remember to get enough energy inside you though when you hit the gym, or you might feel tired and sluggish, and end up not working out to maximum effectiveness.
Look Into Supplements:
If you have a hard time losing weight, it may be worth looking into supplements like Hydroxycut. In order to keep this article short, and since there is plenty of documentation into it already, I'd rather not go into it here. Another useful supplement in fat-loss is caffeine. It causes the body to produce a substance called ephedrine, which causes the body's fat stores to be burnt in preference to glycogen stores in the liver.
Since the amount of caffeine in a cup of coffee is negligible compared to the amount required in this process, it may be wiser to invest in some caffeine pills, rather than heading down to Starbucks.
Watch When You Eat:
It is a general rule not to consume anything after 6pm while cutting, except a protein shake, since in the next few yours you are likely to be sleeping, and so not requiring much energy.
Hence, the food taken in at this time is likely to be just stored in the body. Also try and eat 6 or so small meals throughout the day, instead of three big ones, since this supplies your body with a constant stream of nutrients to put to use, instead of flooding it with fat and carbs at certain times, then starving it at others.
In addition, try and get a good breakfast inside you, with slow-burning carbs which can be used throughout the day. Most bodybuilders eat oats for breakfast, for this reason. If you don't like the taste, you can look up some great recipes on Bodybuilding.com, which will be sure to make them more palatable!
In conclusion, if you follow these simple rules stated above, you'll be able to lose weight accordingly. Though I have not stated an exact eating plan, it should be simple for you to use your own initiative, and put together a diet based on the food's nutritional content, what you have access to, and what you enjoy.
I'd recommend you stay away from any miracle diets - if they seem too good to be true, they are. Also I personally don't like diets which cut out specific groups of foods, I believe the key point to remember is to keep a balanced diet. Remember to always keep focused on your goals, keep positive, and stick with it. You can do it!
3rd Place - mr_pakistan
Just because of Bodybuilding.com, I never want to know about Atkins diet or South beach diet. Here on Bodybuilding.com, I get all the info about training and nutrition, so why should I follow some popular diet?
I have designed my own diet and did this diet for about 10 weeks which helped me lose high amounts of fat and saved my muscle.
My Sample Diet:
- 8 egg whites
- 2 servings of oatmeal or grits (with fruit, honey, etc.)
- 1 protein drink
- 2 skinless chicken breasts
- 2 plain baked potatoes
- 1 serving of broccoli
- 2 pieces of baked fish or chicken
- 1 large serving of pasta (plain or with a low-fat sauce)
- 1 large salad (with a low-fat dressing - I use lemon juice)
- 1 protein drink
- 2 skinless chicken breasts or red meat
- 1 large bowl of rice
- 1 banana
- 2 servings baked turkey breast
- 2 yams or sweet potatoes
- 1 protein drink
- 8 egg whites
- 1 skinless chicken breast
- 1 baked potato
Nutrition is everything. People should be skilled in nutrition. I suggest you read John Stone's transformation here see how John lost fat and learn how he did it.
According to me "Nutrition Is More Than Training".