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if you want to lose weight fast without
being on a very restrictive boring diet
plan then you're really gonna like this
video because while most diet plans will
require you to constantly keep your
calories really low or to avoid carbs
almost entirely there are a couple
dieting strategies that get you to lose
weight in a short amount of time without
having to constantly starve yourself
these are known as cyclical diet plans
and they have a lot of unique advantages
over regular dieting today I want to go
over what I believe to be the five most
powerful cyclical diet plans that can
really help those of you that are
looking to kickstart your fat loss and
even those of you that have already been
dieting but still can't get rid of that
last bit of stubborn fat if you stick
with me through this video I can
guarantee that not only are you gonna
learn something new but you'll be able
to take this information and apply it
right away so you can start seeing some
very fast results let's start with the
very first one which is the most basic
form of cyclical dieting known as
calorie cycling when you start a diet
you'll normally begin by figuring out
how many calories you should be eating
to create a deficit and lose weight in
case you guys don't know a really easy
way to do this is to multiply your body
weight in pounds by twelve that should
give you a pretty good starting point to
keep this simple let's pretend that the
number of calories that I need to eat to
lose weight is 2,000 calories and let's
pretend my maintenance number to
maintain my weight is 2500 calories with
a regular calorie restriction type diet
plan I'm cutting about 500 calories per
day so after seven days I'll wind up
with a 3500 calorie deficit this is how
most people approach dieting however
there's another way I can cycle my
calories so I might start with 1700
calories on day one then the next day I
would have 2,000 calories then 2300 and
maybe 1500 calories for the next two
days then 2,000 calories and finally at
the end of the week I could have a nice
cheat day in which let's say I would eat
3,000 calories if you add all these
numbers up and divide the total by seven
you could see that by the end of the
week I would still be taking in an
average of 2,000 calories per day the
reason why you might want to do this
instead of consistently sticking to
2,000 calories every day for the whole
week is because cycling calories this
way provides many benefits
it's that may make it a better dieting
strategy for you for example some
studies show that a calorie cycling diet
might not slow your metabolism the way
that a more traditional calorie
restriction diet would especially when
done for longer periods of time this may
help you keep the weight off better
after you bring your calories back up to
maintenance levels another big benefit
is even though you will have to eat a
lot less calorie some days on other days
you'll be able to eat much more calories
allowing you to have a break or a cheat
day this really helps a lot of people
stick to the plan because they have
something to look forward to every week
and this may be why many studies show
that cyclical diets have better
adherence rates sometimes the group
cycling calories have less than half the
amount of dropouts as the continuous
calorie restriction groups now cycling
your calories is the broadest form of
cyclical dieting so it gives you a lot
of options you can go high-calorie one
day and then low-calorie the next day or
instead you can have really high
calories one week and really low
calories the next as long as your totals
balance out over time it can work as
well as a more continuous calorie
restriction diet let's move on to the
second type of cyclical diet that will
help you lose weight very fast the
cyclical ketogenic diet a regular
ketogenic diet requires you to keep your
carbs really low and most plans will
call for you to only have about five
percent of your daily calories coming
from carbs that usually amounts the less
than 30 to 50 grams of carbs per day not
only is having such a small amount of
carbs every day difficult for a lot of
people to stick to but there are also
drawbacks if you're keeping your carbs
really low for long lengths of time one
of these drawbacks are thyroid issues in
fact some studies show that the
carbohydrate content of your diet may be
one of the most important things for
your thyroid hormone metabolism if your
thyroid isn't working optimally your
weight loss will most likely stall
another drawback is in the area of
performance there's no denying that the
ketogenic diet is very effective for
weight loss but there's also no denying
that carbohydrates are very important
for improved performance levels
especially at higher intensities studies
show that people that have a moderate
amount of carbs when dieting will be
able to perform better at those higher
intensities lifting heavy weight while
you're trying to lose
bleh isn't only for your ego it also
helps you preserve more muscle mass if
you lose more muscle while cutting
you'll also slow down your metabolism
making it harder to maintain that weight
loss when you're done another drawback
is that with the regular keto diet you
may not get enough fiber which can lead
to constipation as well as other
digestive issues the cyclical ketogenic
diet will help you avoid most of these
issues and will decrease the early
symptoms of what's known as the keto flu
you would do it by following the regular
keto protocol for five to six days of
the week and then you would carb up one
to two days per week this will
temporarily knock you out of ketosis but
you'll get right back into ketosis fast
since you'll be following the kyoto
protocol around 90 percent of the time
you can also try a targeted ketogenic
diet where you have 25 to 50 grams of
carbs before your high-intensity
workouts either of these approaches will
make sticking to the keto diet easier
and could ultimately help you preserve
more muscle mass just keep in mind that
if you've been on a very strict keto
diet for a while you'll probably gain
some water weight when reintroducing
carbs
studies show that each gram of carbs is
stored in your muscles with 3 grams of
water so be aware of that but remember
the point of all this is fat loss and
it's not to lose water weight another
thing that I want to mention is that if
you're not having frequent intense
training sessions throughout the week
you won't be depleting enough carbs and
glycogen to quickly get back into
ketosis in this scenario a cyclical keto
diet may not be the right choice and
sticking to a regular keto protocol may
work better now a lot of people think
that this is the same thing as carb
cycling but it's not and carb cycling is
actually the next method that you can
use to see some very fast results not
only is carb cycling great for burning
fat but it's also great for preserving
strength and muscle mass another benefit
is that it'll help you keep your
performance levels high and reloading on
carbs will assist with recovery since
you'll be replenishing your muscles
glycogen stores typically a carb cycling
diet will involve a couple high carb
days moderate carb days and low carb
days an example would be 30 grams of
carbs on your low-carb day a hundred
grams on your moderate day and 250 on
your high carb day your protein intake
will remain
system throughout the week and on your
lower carb days you could choose to
increase your fat intake to decrease
your hunger and help you along with the
diet you would want to position your
high carb days around your intense
workouts some people will benefit more
by carving off the day before an intense
workout others do better when they carve
up on the same day as their intense
workout if you workout first thing in
the morning I recommend that you try
first positioning your high carb day the
day before that workout on the other
hand if you normally workout at night
then a high carb day on the same day as
your workout may work better many people
find it much easier to stick to a carb
cycling diet because they don't feel
sluggish and tired and constantly being
allowed to reload on carbs curbs your
hunger and makes the plan much less
restrictive than most one study found
that loading up on carbs rather than fat
increase the participants resting
metabolic rate and also increased leptin
which is a hormone that's released by
your fat cells to tell your brain that
you're full and no longer need to
continue eating since cutting calories
in anyway will typically slow your
metabolism and cause your weight loss
results to Plateau we want to do
everything we can to keep that
metabolism as high as possible while
losing weight and carb cycling could
help us accomplish just that the best
part is that even though you can eat a
good amount of carbs on this type of
diet plan you could still get many of
the benefits that you would get from a
low carb diet such as improved insulin
sensitivity and faster fat loss let's
move on to the fourth easy way to
kickstart your weight loss which is
alternate day fasting the most basic
form of alternate day fasting would be
done by fasting for 24 hours and then
eating freely for the next 24 hours
since you wouldn't be taking in any
calories on your fasting day you'll have
a lot more flexibility when you get to
eat on the following day even though you
can eat more calories than usual and be
less restrictive with your meal options
it's very important to remember that you
can still overeat and slow fat loss even
if you fast it for the full 24 hours the
day before remember all of these diet
plans still require that your calories
balance out at the end of the week a
large meta-analysis that compared
alternate day fasting to a regular
continuous low-calorie diet showed that
for many
people alternate day fasting maybe
easier to stick to result in greater fat
loss and less muscle loss another study
found that protein breakdown rates drop
as you fast for longer periods of time
and this may be why there is less muscle
loss from alternate day fasting now I do
have to mention that this diet won't
work for everyone for some people not
being allowed to eat anything at all for
24 hours can prove to be very difficult
and even though studies show that
alternate day fasting doesn't have any
negative effects on eating disorder
symptoms for some people that might feel
like they're starving all day it could
potentially lead to binge eating luckily
there is a way that you can ease your
way into this diet plan by having a
small 500 calorie meal on your fasting
day research supports this idea that
having a small meal can make this diet
much more sustainable for longer lengths
of time if you still think that this
might be a little too challenging for
you you'll probably do much better with
our final method to kick-start your fat
loss you most likely heard about it a
lot lately I'm talking about
intermittent fasting intermittent
fasting is still a form of cyclical
dieting because you'll cycle between
periods of eating and periods of fasting
the most common approach is the 16-8
method with this protocol you would fast
for 16 hours and then you would limit
your feeding window to only eight hours
since you'll most likely have to skip at
least one meal intermittent fasting
allows you to have some more flexibility
with your meal options just like
alternate day fasting does however it is
a lot easier for many people to manage
because you don't have to fast for a
full 24 hours and you still get to eat
large filling meals every day large
systematic reviews have shown that
intermittent fasting is at least as
effective as other continuous calorie
restriction diet plans for both fat loss
and muscle preservation but because of
intermittent fasting is flexible nature
a lot of people prefer it over
continuous energy restriction again with
the 68 protocol it's important that you
still eat mostly healthy foods during
your eating window the plan will
backfire if you eat tons of junk food or
simply overeat and end up taking in too
many calories that's it for today guys
as always I really hope this video has
helped you out and if it has make sure
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just like you found in this video also
if you're looking for a done-for-you
approach that'll get you to lose 20
pounds or 5% of your body fat in only
six weeks as it already has for so many
of my clients that I've already
completed the program then try my 6-week
challenge and this program I go into
much more detail on each of the five
cyclical dieting plans that I talked
about today and it even includes a
customized meal plan a 42-day workout
plan and an accountability coach to help
guide you through the entire process the
best part is that the challenge is free
but there is a catch and the catch is
that you actually have to stick to the
plan if you're serious about making a
transformation in the next 42 days and
you want more than just another diet and
workout plan that'll just sit there
gathering dust because you never even
looked at it or tried it then click the
link below in the description to find
out more about how our challenge works
or you could just visit the website
directly at gravity transformation calm
I'll see you guys soon
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