May 6, 2017, Posted by Josh Wight in Health & Fitness, Life, Simplicity
Let me start by saying this is not a post about how to eat healthy. It’s not a promotion for a particular diet plan that will work for everyone. It’s simply documentation of what I’m doing, how it’s working for ME, and where you can learn more about the plan. Other diets or nutritional strategies will work for you. I’ve had success with multiple different methods, myself. Maybe, just maybe, what I’m doing now will give you some ideas or help you break through that plateau of yours!
Over the years, I’ve tried different diet plans, but have always had very similar criteria:
- Sustainable: I don’t like flash/fad diets. Any diet plan I choose needs to be a long-term solution for health. I don’t just want something to follow for 6 weeks and then have to switch to something else when it’s “done.”
- Build Muscle: I love lifting and making Gainz, so I need to be able to build muscle efficiently on the plan. Eg. Vegetarian and vegan diets are very healthy and sustainable in the long run, but are incredible inefficient when it comes to building muscle and keeping muscle (a problem as we age), due to their lack of complete proteins and protein in general.
- Burn fat: Fat loss is one of my primary goals, but this one is a bit simpler. As long as caloric intake stays beneath energy output, I haven’t found any one diet to be any more effective than another in this area.
- Flexible: I need to be able to follow the diet at home, when traveling, when eating out, when vacationing, etc. Specialty items that require rare foods get nixed immediately for this reason.
So, here’s what fits the above criteria FOR ME: Anabolic Fasting. The best way to find out more about anabolic fasting is to Cory Gregory’s (the creator) website, but you can get a basic understanding on your own by watching this podcast interview he did with the Barbell Shrugged Podcast team.
Let me lay out the basics for you:
- The name comes from a combination of the “Anabolic Diet” and “Intermittent Fasting“
- In short, the Anabolic Diet was a High Fat, Moderate Protein, Low Carb diet (virtually Ketonic), but with weekend carbohydrate loads (weekends were Low fat, Moderate protein, High Carb) to prepare dieters for their next week of training and rev up their metabolism.
- Intermittent Fasting can mean a number of things, but the most common approach to intermittent fasting is a 16/8 schedule, meaning you fast for 16 hours (7-8 of this happens during sleep) and eat in an 8-hour window.
- Cory Gregory* combined the 2, with a few twists, and you have Anabolic Fasting
- 16/8 fasting & eating windows (Burn Fat)
- High fat, moderate protein, low/no carb during the week, except for veggies (Burn Fat & Build Muscle)
- Blunted carb spike every night – usually some fruit, with nuts or peanut butter to keep the insulin spike from the fruit low. Helps tremendously in being energized for training and getting through the fasted portion without hunger the next day. (Sustainable & Build Muscle)
- Weekend carb spikes/cheats. The number of these depends on whether you are on the program for fat loss, maintenance, or muscle building (Fat Loss & Muscle Building)
- No macro tracking! and the 2 meals eaten just need to have HUGE portions of veggies (if you think of portions in terms of a dinner plate, think HALF the plate), a meat source (fatty is ok/preferred), and a fat source like nuts or avocado. (Sustainable & Flexible)
I can truly eat like this anywhere. For most people, the 2 meals a day means that they actually only have to worry about having 1 meal away from home. For me, someone who travels a ton, this just means that I need to find lunch and dinner joints that serve meat and vegetables. How hard is that? If they don’t have avocado or some good fatty dressing for a salad, I eat some nuts. The Simple Man always likes a simple plan!
Check it out for yourself, or respond in the comments with some diet/nutrition tips that have helped you reach your goals. Doesn’t matter what they are, but it’s quite possible that someone else has the same goal and your comment will be just what they need to achieve!
*I don’t intend this to be a marketing piece for his website, but I can say that the $9 a month I pay to be a member is the best $9 I spend on health and fitness every month – diet advice and planning, custom diet changes, training plans, 1on1 coaching, training and motivational videos, etc.
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