quick fat loss diet

[bizzle]

Hi, i am trying to ose as much fat as possible in a week. For a short term plan could i lose it the fastedt if i went high protein( about 200-300 grams) ,no carb, no fat. Like say, one whey protein shake every hour? Then id just take a multivitamin. Do you think this might work the best?

[jules77]

Theoretically, you could lose between 5 - 15 llbs in a week. But a lot of that weight could be water. Once you go off your diet, you are likely to gain much of that weight back. Unless you do strength training, you will be losing muscle as well as fat, as a quarter of the body's weight consists of muscle. At most, you can probably lose four pounds of actual fat in a week. Not that I am condoning a short term 'crash' diet!

[abranei]

Bizzle I know you have been looking about increasing your muscle mass from you last question.

If you eat too little your body will go into Ketosis. This means your body has too little carbs to metabolise fat correctly leading to Kentones in your system. This causes your muscle to be broken down or energy.

You can try the crash diet but you run the risk of losing more muscle than fat and end up looking worse. Since I dont know your current Body Fat % Its impossible to say what 2lbs of fat loss will make to your bodys definition.

Go to the chemist and ask for Ketostix. These will tell you if you are in Ketosis or not. The idea is to reduce eating and just be outside Ketosis. The rest is down to excersice.

The way to lose fat is to be in a slight calorie deficit use the stix to find out your Ketosis point and stay just above it. Burn the fat by excersising at 70% of your aerobic capacity (Known as Fat burning zone). Here's the catch you can only lose 2/4lbs of fat per week before you lose muscle mass so you will need to burn 7000 calories (3500 calories per 1lb of body fat). If you train 4 times a week you need to burn 800-1400 calories a session depending on your diet.

1400 calories is no easy feat as the average session 350calories so you will need positive mental attitude and hit the training as hard as you can.

Eating to little will eventually put your body into hibernation mode and burning fat is almost impossible.

I'm currently on my 12 weeks fat loss program and losing 2lbs per week by eating my carbs and protein @15% below my daily needs. I train 4 times a week and burn 800 calories a session (No walk in the park). Couple this with my diet I use up approx 7000 calories in the form of fat which is the 2lbs of fat limit before you lose that precious muscle. I explain this to you so that next time you know fat loss is a long term process. How long depends

[abranei]

One other point is that is almost impossible to build muscle and lose fat unless you are chemically aided.

You must decide on your primary goal "build muscle" or "lose fat"

[abranei]

I said "Reduce eating" what I meant was reduce carbs. Ensure you are consumes as least 2g of protein per pound of Lean body mass

[bizzle]

Thanks. My primary goal is definitely to burn fat and not build mass. Right now i am 6'1/2" and am 178 lbs at about 8% bf. I am pretty lean already since i have been training for a marathon and watching what i eat. I just want to do what it takes to drop bodyfat as fast as i can since it will also aid my running to be lighter

[bizzle]

also, would it be a crash diet if i did eat around 1500-2000 calories, but it would all be in the form of protein? I wouldnt go into hibernation mode then would i?

[abranei]

8% is very lean and to drop lower than 6% is not a good idea for the long term health.

Professional body builders for contest come in around 3-4% and after competition rise to 8-12%. Some even higher when in bulking stage.

If you looking to drop weight quick then CKD or Ketosis method will work. See the link below as this will help you work out what you food requirements are and how much food to eat.

http://www.timinvermont.com/fitness/hardcore.h tm

Be aware that this diet should only be used short term say 4 weeks. Muscle mass will be lost so its important to carb up as described in the link above.

Personally I dont used this unless I really have too. Sometimes times runs out and you need to quick answer.

[bizzle]

Thakns a lot. And yeah about 5-6% bf is my goal