Truthfully, the body of most people after successful weight loss is not the dream -

bending bow to shoot a big six-pack muscle rows and plump breasts and fat buttocks nine-headed body.

Rather, they are lollipop boys and girls with soft skin and collapsed flesh, big heads and small bodies, and seriously disproportionate head-to-body ratios, and of course, they are always faced with the dilemma of rebounding and regaining weight, as well as the double pressure of physiological and psychological pressure of eating and gaining weight.

This kind of dress thin, undress finished body is the most common "weight loss tragedy".

Not only this, but also those who have made every effort to get through the long period of muscle building after the "fat" in the brush fat, minutes to be beaten back to the original shape, the expected strong pectoral muscles and full shoulders not only nowhere to be seen, and even the abdominal muscles have not appeared.

From then on, the psychological shadow, thought fitness did not have the effect of destined to be ugly for a lifetime.

And most of this is because of the loss of a lot of muscle in the process of weight loss, or that the amount of muscle mass before weight loss itself is not much, and even less after weight loss.

Like "building muscle without gaining weight," "losing weight without losing muscle" is a wishful thinking.

While we can't lose any muscle during weight loss, we can minimize muscle loss through diet.

So, today, in the second week of 2018, Mark is going to give another talisman to those who want to "lose weight but not lose muscle". Both the carb-cutting diet and carb-back diet are scientifically regulating the body's own hormone (insulin) to achieve either fat loss or muscle gain, but this approach is a level of high-level dietary skills, especially the former may not be applicable to the general public who lacks the foundation of nutrition, but need to be planned.

So, this article focuses on providing an idea for a weight loss diet.

The advantages of the carb-cutting diet are twofold:

1. There is no need to calculate daily calorie intake;

2. Enjoy high-GI carb treats.

This advantage is overwhelming compared to low carb diets, high and low carb cycling diets, low GI diets and other diets that require "counting".

While many fitness trainers will give you the percentage of carbohydrates you should consume in a day during a fat loss period, or even a formula to calculate the number of grams, or advocate that you should consume low GI carbohydrates such as grains during a fat loss period, most of us don't have the means to apply them to our real lives. The reason for this is that they are too lazy to calculate their daily carb ratios, and they can't give up their favorite high-GI carb foods.

Because --

The right theory is not as good as being lazy and greedy.

And carb-cutting goes right to the heart of "lazy and greedy", leaving brown rice and oatmeal with their chewy low-GI flavor to go to hell.

What is carb-cutting?

In a word -

The body's hormonal rhythms are used to achieve fat loss on top of minimizing muscle loss.

The specific approach to carb cutting we can divide into four phases and bridge with the post-carb diet after a significant drop in body fat percentage.

- Phase 1-

The purpose of Phase 1 is to force your body to prioritize the use of fats over carbohydrates for energy and to stay away from all the triggers that may convert carbohydrates into fat.

This is done by staying absolutely away from all starchy foods and sweets for 10 consecutive days, and by strictly limiting your intake of carbohydrates to just under 30g per day.

- Phase 2 -

The purpose of Phase 2 is to recharge the body's carbohydrate reserves and increase the body's metabolic level.

To do this, on the 10th day of almost completely staying away from carbs, you can start at around 5pm and consume a lot of carbs in the evening before you go to bed, such as pizza, ramen noodles, scrambled eggs, ice cream, tarts, french fries blablabla, which is to say, eat all the carbs that you've been daydreaming about for the previous 10 days, and let go of it, as long as you don't overeat.

It's worth noting that going for high GI foods like egg tarts and fries at this stage is far better than the results you'll get from going for low GI foods like brown rice and oats.

And because the types of enzymes made by the body have changed over the previous 10 days due to the very low carb diet, consuming carbohydrates at this time of the year will result in little to no increase in body fat.

- Phase 3-

After enjoying a high-carb meal, we're going to continue to allow the body to switch to a fat-based mode of energy supply.

Revert back to the eating plan used during Phase 1, consuming a maximum of 30g of carbs per day. Consume a large amount of carbohydrates at 6?8 p.m. on day 7.

Phase 3 can be cycled for a few more weeks until a significant amount of body fat has been lost, or until you have dropped to a body fat percentage you are more comfortable with.

In the first three phases of the diet, you can lose a lot of fat even without adding strength training, and if in the later stages of phase three you still don't want to strength train and just want to stay in shape through your diet, then on top of phase three, you can pick two nights a week, such as Wednesday and Saturday nights, to consume a lot of carbohydrates.

But you have to realize that staying in shape through diet alone is actually a lot of hard work and low sustainability, so you can either stay in Phase 3 or add in strength training and continue to go deeper into shaping your body through a combination of training and diet.

- Phase 4 -

Bridging the carb back.

When your body fat percentage drops to a relatively low level, it's time to follow what's written on this tweet - Carb Backloading

Any things to keep in mind with this diet?

1. Many people have a big misunderstanding of the concept of "letting go" and confuse it with "eating blindly", as if you can eat a lot of high GI carbohydrates, but that doesn't mean you can "eat shit! You can eat a lot of high GI carbs, but that doesn't mean you can "eat shit", so wave, wave, wave, wave, wave, wave, wave, wave, wave, wave, wave, wave, wave.

3. In the very low carb intake period, it must be high fat and high protein or high fat and medium protein. The "low-carb, low-fat, high-protein" diet not only fails to lose weight but also causes endocrine disruption, although many wild dieters especially like this diet.

2. Carbohydrate reduction still has its shortcomings, because 10 consecutive days or 7 consecutive days of very low carbon intake cycle is too long, and only 1-2 times a week to eat high carbon is not enough, so this is different from each other.

But as always, there are hundreds of different diets, and all of them have their pros and cons, so finding the right one that works for you and is sustainable is the way to go - and that's what we call a "flexible diet".

The above is the second fitness amulet that Mark's brother has sent to you in 2018, please long press this amulet to save the picture to your phone, if you are sincere, you will get it, if you don't forget it, it will come back to you--

Fitness good friend, weight loss amulet