I hate reading about rapid weight loss diets.
The kind that help you lose weight quickly but then you gain it back once you return back to normal life.
I refuse to do them but that doesn’t mean I haven’t tried over a dozen different diets in my lifetime.
Diets are really no fun for me because it feels like you are missing out on something. You take away some type of food that you like but you don’t get to replace it with anything great.
Because I love food so much but I didn’t like where my body was at this kind of put me in a dilemma. Do I sacrifice my love of food for trying to attain a body that I’m happy with?
For some, the obvious answer is “yes” but as I mentioned before it’s easy to go on short term diets with quick fixes. It just sucks to see the weight return.
It’s like when they say you will “lose weight” what they mean is that you’ll lose it and eventually you’ll find it again.
That all changed a couple months ago when I made a conscious effort to not only lose weight but to also keep it off and I’m happy to say that I’ve been successful.
I followed a type of lifestyle that worked well for my body. One that didn’t make me miss the foods that I love and allowed me to enjoy the life I want to live.
I’ll talk more about that later but first I want to talk about the steps that I took to drop the weight.
Rapid Weight Loss: Changes You Must Make
I hate to say that there is a one size fits all approach to losing weight but the things that I talk about here are definitely in that category due to basic human biology.
For example, some people need more magnesium in their diets while others are just fine with where they are at. I’m not going to talk about those things. I want to talk about the things that affect all of us.
Cut the Carbs
The easiest way to lose weight is by simply cutting out the bad carbs. It’s amazing how much junk we put into out bodies without realizing it.
That small can of Coke does a ridiculous amount of damage.
So why are carbs so bad for you?
Odds are your body is in a sugar-burning state. That means it depends on glucose for its energy.
You know what I’m talking about if you experience afternoon drowsiness or complain about low blood sugar levels.
You might not want to eat that donut but your body sees it is as a possible energy source so you consume it anyways.
The problem your body has with glucose is that it can only store so much of it. Your body stores glucose in your liver and muscles but once room runs out your body needs to do something with the excess gluocse.
When this happens it converts it into fat.
Because most people consume so many carbs throughout the day their bodies become pretty good at converting all of the glucose into fat.
Once you lower the amount of carbs you consume in a day, your body doesn’t have a reason to convert the glucose into fat anymore.
If you’re wondering athletes can sit down with a giant bowl of pasta and not get fat it’s because their body is constantly burning the glucose so there is never any excess.
So yes, it’s possible to eat whatever you want but you need to be prepared to work it off like a maniac. I’m not that kind of person. I love being active but I’m not trying to run a marathon every single day.
Once I lowered my carb intake to 20 grams or less daily it was amazing to see how quickly I was losing weight.
For the people saying it’s just water weight they are mostly correct. Not all of it was water weight but losing water weight is good because guess where that water was being stored?
In fat cells.
When you lower the amount of glucose your body can produce that also lowers the amount of insulin in your bloodstream which frees up your fat cells to release the water. This also means the fat cells get to roam free and be used as a fuel source (ketosis).
If you’re keeping track these are the steps I took to lose the initial weight:
- Drop carb consumption
- Lose water weight
- Body starts to burn fat
A Note About Carbs
Carbs aren’t only in sweets and awesome tasting things. They are also prevalent in fruits and vegetables so just because you gave up candy bars it doesn’t mean you should eat 5 apples a day to replace them. That can be just as damaging to your weight loss goals as the candybars.
Same applies to vegetables.
It took me a while to understand which foods were causing damage to my journey and which ones were helping me.
Drink Lots of Water
You know that your body is mostly made up of water. It’s pretty much what powers all of our organs. When our organs have enough water they each get to do the job they were designed to do.
When they don’t have enough water then other organs stop what they are doing to pitch in and help.
Water consumption is especially important for your kidneys and liver.
If you plan on losing weight you need to make water consumption a daily habit.
But how much water should you consume a day?
The general rule is that you should consume between 0.5 ounces to 1 ounce of water per pound of weight. So if you weight 130 lbs then that means you should be consuming 65 – 130 ounces of water a day.
That might seem like a lot but you get used to it. You’ll also get used to going to the bathroom.
Because I like my water with a bit of flavor I drink lemon water. I simply cut up a lemon in the morning and use it for flavor for the rest of the day.
If you’re interested in trying some awesome flavors of water check out these 11 detox water recipes.
Get Plenty of Sleep
So much happens with your body when you sleep. The less sleep you get the less time you give your body to repair and do the good things that it’s supposed to do.
A lack of sleep can also lower your willpower. If I’m running on just 6 hours of sleep I’ll easily find myself wanting to eat junk food because my brain things it will help power me through the day.
When I get plenty of sleep it’s very easy to avoid these things.
Calculate My Daily Macros
The only way you can lose weight is by putting your body into a caloric deficit. That means that you burn more calories than you consume.
Some people take this to the extreme and lower their calories to the lowest they can. Essentially they starve themselves which works well for short-term results but eventually you will need to replace those calories and so people tend to overcompensate.
It’s much smarter to consume a healthy amount of calories that is going to be lower than what your body is naturally going to burn through.
Oh, I forgot to tell you that in this 28-day stretch I didn’t lift a single weight or do a single workout.
I went about my day as usual and I was able to lose weight because I was still burning more calories than I was consuming.
This is where you might asking how I calculated my macros. Actually, first you might be asking what the heck are macros anyways?
Macros are the main macronutrients that you body needs:
Most people have carb heavy diets so the majority of their calories come from carbohydrates. Because I now life a ketogenic lifestyle the majority of my calories come from fats.
Yes, I eat more fat to burn more fat.
The ratio of my macros is 75% fats, 20% protein, and 5% carbs.
Why is it important to know this?
Plan My Meals
This was the gamechanger for me.
Every day I know exactly what I am going to eat and what I am putting into my body. I’m not longer caught offguard during lunch time scrambling for something quick to eat that might ruin my progress.
In fact, I love knowing that at 1pm I’m going to have my avocado and chicken salad or that at 7pm I get to eat my fat bomb jello.
Life really does become easier when your meals are planned out for you already and you prepare them ahead of time.
Understand Change Rarely Happens Overnight
Even though I lost 5lbs in the first 3 days I took the approach of not assuming change was going to happen immediately.
When you decide to take the journey of losing weight it’s important to understand that it is a long journey. If you want a quick journey then expect temporary results.
I wanted to create a lifestyle that I was happy to live with for the rest of my life. A lifestyle that allowed me to maintain the body I wanted and living the life I could enjoy.
I’ve found that and I couldn’t be happier.
The Ketogenic Lifestyle
You might have noticed that everything that I’ve done falls under the ketogenic diet.
Before you run screaming in terror at the word “diet” hear me out. The ketogenic diet has been around for decades and used by doctors to help diabetes and cancer patients.
It’s only within the last couple of years that the diet has hit the mainstream.
What’s great about it is that I can actually feel a change in my body. Sure, changing my appearance was great, but having more energy, fewer mood swings, and getting better sleep is even higher on the list.
I love the ketogenic diet so much that I’ve created a weight loss program revolving completely around it.
It’s called Keto Dash and if you’re interested in implementing the principle I talk about in this post then check it out.