More Useful Stuff
- +Cut The BS: Nutritionists Reveal The Biggest Weight Loss Porkies They’ve Ever Heard
- +How You Can Hack The Bread Aisle To Find The Healthiest Loaf
- +8 High-Protein Breakfasts That Aren’t All about Eggs
- +Hunger Hack: Here's How To Tell If You're Hungry or Just Bored
- +Nutritionists Want You To Eat More Of These 10 Fatty Foods
Reduce body fat and risk of diseases
Recreational cyclist approaching 40, seeking to keep up with the peloton and avoid the obesity that runs in his family
Drop 5kg and crush cravings for chips. “Eating low-carb is a proven way to reduce your body fat and consequently your risk of diseases,” says Jeff Volek, an associate professor of kinesiology at the University of Connecticut.
(1) Start with a two-week induction, slashing your daily carb intake to 20 grams. (2) Plan every meal and snack: eat more eggs, chicken, beef, and fish, and six cups of vegetables a day. (3) After two weeks, you can raise your carb count by 5g a week – by introducing beans, nuts and berries, some dairy, and alcohol – until you stop losing weight.
“The first two weeks sucked: I was moody, hungry, and weak. Switching my filler from rice, pasta or potatoes to shredded greens was fairly painless, but finding suitable snacks was tougher. I learned to keep celery and cheese sticks on hand, and stashed a tub of low-carb protein powder in my office. I dropped from 194 (body fat 11%) to 189 (body fat 9%), but here’s the greater and the happier truth: I can now say no to chips.”