Overcoming Fat Loss Plateaus Part 2
Read Part 1 HERE
Anytime you start a fat loss program the goal should be to use the minimum effective dose to get the result you want. You want to eat as many calories as possible, train as few times as possible, etc to lose the weight you want.
The reason for this is that when you do plateau you need somewhere to go. You need to be able to add something in or take something out to continue getting results.
Sure there are lots of tricks to use to get your fat loss started again but we want you to do this in the healthiest way possible. To do that we want to make small strategic changes to help you get the results you want.
We have 4 phases of breaking plateaus for fat loss.
Advanced Fat Loss Phase 1
Our Phase 1 Advanced Fat Loss Protocol is actually pretty easy but it is a great way to spark some fat loss and maybe even help you sleep better.
For Phase 1 you will remove fruits from your diet all together. If you do eat fruits the fruits that we recommend are berries. Eliminate all others to get rid of as much fructose as possible. Fructose can stall fat loss if you consume too much.
Second you will be changing the timing of your starchy carbohydrate intake. You will still be able to eat sweet potatoes, yams, spaghetti squash, pumpkin, and plantains. The only difference is that you will have one serving at your final meal of the day only. You will add in this serving on the days that you are strength training. So, for most of our clients that is 2-3 days per week.
Phase 1 is really, really simple! Remove as many fruits as possible, only eat starchy carb tubers and veggies at dinner on the nights that you strength train. This is called carb back loading and it should spark your fat loss!
Continue this until your fat loss stalls for more than 2 consecutive weeks.
Advanced Fat Loss Phase 2
For the next 2 weeks you will remove carbohydrates in the form of fruit and starches from your diet on most days of the week. This includes all fruits, sweet potatoes, spaghetti squash, and other items that are on our starchy carb list.
You will also reduce the amount of nuts or nut butters that you are eating to 3 servings PER WEEK! You can still eat your other fats and coconut oil is excluded from this elimination.
During these two weeks you will add in 2 servings of starchy carbohydrates to your dinner 1x per week after you have eliminated them for 7 days.
For example if you remove them starting Monday you can reintroduce them during 1 meal (dinner) on 1 day that week. This day should be a strength training day.
You will continue this until your fat loss stalls.
Advanced Fat Loss Phase 3
Once fat loss has stalled for more than 2 weeks in a row on Phase 2 you can discuss moving to Phase 3 with your coach.
In Phase 3 you are going to reintroduce starchy carbs to you dinner only on strength training days. You will limit them to one serving.
The only other change we are going to make is that you will now shorten your eating window to 8 hours. This means that you will be practicing the act of intermittent fasting.
Your calories will not be reduced, but the window in which you eat them will be.
So, when you start Phase 3 you will now skip eating breakfast. Yes, even if you train in the morning! You will shorten your eating window to the hours of 12pm-8pm. Now these times are set in stone. Don’t fret too much over hitting them exactly. If you only fast for 14 hours because you have to eat earlier in the day or you eat a bit later it won’t be a big deal.
The reason we are asking you to fast in the morning is now that your body is adapted to using fat for fuel you can easily skip breakfast and use your own body fat for fuel.
So your day might look like this:
Meal 1 at 1pm- 2 palms of grass fed beef, lots of broccoli and a spinach salad
Meal 2 at 5pm- 2 palms of chicken with veggies and an avocado
Meal 3 at 7pm- 2 eggs and some salsa
The goal of this is not to drastically cut calories so DO NOT eat less on this, simply shorten your eating window.
You will continue on this phase unless your life becomes more stressful or you stop losing fat for more than two weeks.
If you get extremely hungry or deal with brain fog on this phase in the mornings you can make “bulletproof “coffee to help take the edge off. This includes adding 1tbsp of grass fed butter and 1 tbsp of coconut oil to your coffee and blending it in the morning. The fats from the butter and oil will help you get through the day and won’t hinder your fat loss
Advanced Fat Loss Phase 4
If your fat loss is still stalled or you need even quicker results it is possible to add in Prograde Metabolism to your plan for 4-8 weeks to take your physique to the next level.
This is only advised if you have exhausted all other options. You must be healthy on all levels before recommending this stimulant to spark fat loss.
There is one final piece to the fat loss plateau series that will be out Friday!