1.) Follow a very-low-carbohydrate, high-protein, moderate-fat diet. The most important point is to
keep carbohydrate intake very low. Also, make sure you
take in adequate amounts of protein with every meal. You hardly need to limit fat intake during a very-low-carbohydrate diet. Choose only low-glycemic, high-fiber carbohydrate sources (vegetables, legumes, etc.). However, immediately after resistance exercise you can take in a small amount high-glycemic carbohydrates with a fair amount of high quality protein (e.g.,
CFM whey isolate). Good protein sources include fish (
healthy fats!), eggs, lean meats, and carbohydrate-free
protein powders such as
NytroWhey, which is all
CFM whey isolate protein.
2.) Critical supplements are
multivitamin-mineral complexs (e.g.,
Super MegaMax), pure
creatine powder or a carbohydrate-free creatine transport formula, and a well-designed
fat loss-enhancing supplement (e.g., Tetrazene ES-50). Also suggested are
BCAA's to stimulate protein synthesis, and to help maintain high protein intake without carbs, use the
NytroWhey. 3.)Remember to drink a lot of water and other calorie-free fluids. Also, make sure you take in adequate amounts of potassium and sodium.If you decide to give this program a try, you may need to modify your
resistance-training program. For example, it's a good idea to focus on heavier weights for fewer reps (three to eight), because the energy is primarily derived from phosphocreatine stores.
Phosphocreatine serves as the cell's energy reservoir to provide rapid phosphate-bond energy to resynthesize ATP, a high-energy molecule serving as the ubiquitous energy currency of cells. This is a more rapid pathway than ATP regeneration in glycogen breakdown (glycogenolysis). Thus, phosphocreatine becomes important in maximum efforts lasting up to 10 seconds. Ingesting
creatine monohydrate (
German creatine) at the dosage of 20 to 30 grams per day for two weeks increases intramuscular concentrations of free creatine and phosphocreatine by up to 30 percent. Consequently, creatine is a very useful supplement in the very-low-carbohydrate diet. This program is not for endurance athletes. Consult with your physician before starting this program if you have any medical condition or if you are taking any medication. Do not follow this program if you are pregnant or nursing.
Lifelong Health and Weight Control Although a very-low-carbohydrate diet is a very effective short-term approach to fat loss, a moderate-carbohydrate diet is probably the most effective diet for lifelong health and weight control. Just make sure you stick with "good carbs", i.e., vegetables, fruits, legumes, oatmeal and other unprocessed whole grains. Moderate-carbohydrate diets are also better for those who wish to maximize gains in muscle mass. But when it comes to short-term fat loss, while maintaining and even gaining muscle, your best dietary approach is the proven and powerful very-low-carbohydrate diet. Questions or comments? Visit the
ProSource Fitness Forum.
Anssi Manninen, M.H.S., is a well-published research scientist in the sports nutrition field. He holds an M.H.S. in sports medicine from the University of Kuopio Medical School. His current position is Senior Science Editor at Advanced Research Press, a publisher of Muscular Development, FitnessRx for Men, and FitnessRx for Women. Anssi is also an Associate Editor for Nutrition & Metabolism www.nutritionandmetabolism.com, a leading scientific journal in the area of nutritional biochemistry.