“Hybrid Dieting” – Cherry Picking the Best Diet Strategies

July 19, 2012 at 1:12 pm | Posted in Diet, Fitness, tips, Weight Loss | Leave a comment
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I don’t have a label for the type of diet I like to follow. I eat Paleo meals occasionally, use Intermittent Fasting about once per week, eat Gluten Free at times, etc. If I had to come up for a term for it, I’d call it “Hybrid Dieting”. It is a loose way of eating, where I take principles from several solid diets…when it makes sense. I’ll outline some solid principles in this post for those who want to lose weight without necessarily following a rigid diet year-round.

Sauce Pan
The” Calories In/Calories Out” Strategy

I shouldn’t even call this a strategy. The idea of burning more calories than you take in, should be the #1 goal when it comes to losing body fat. Sounds obvious, right? You would think so…but I can almost guarantee you that there will be several people commenting who will dispute this strategy. There are several groups who believe that it doesn’t matter how many calories you eat…as long as you keep your insulin levels stable. These are typically the low carb groups that go by many different names.Note: There are several low carb groups who do encourage creating a deficit as well as eating low carb.

How I implement this strategy: I like to focus on a weekly calorie deficit. I figure out how many calories I can eat per week and come in at that number. I’ll eat somewhat strictly Sunday-Thursday…which gives me the ability to eat loosely on Friday night and all day Saturday.

The “Low Carb” Strategy

I believe the low carb strategy works extremely well in conjunction with creating a calorie deficit (the strategy above). So when people eat low carb (Paleo, Primal, Atkins, Slow Carb, etc)…in a calorie deficit…they will lose body fat rapidly. The main strength of eating low carb is that it keeps your insulin levelsstable. Your body won’t burn fat when insulin levels are high. Low carb dieting keeps your body in fat burning mode by preventing insulin spikes.

How I implement this strategy: I love carbs, so I would be bummed if I had to eat low carb all the time. What I like to do is eat zero to low carbs throughout the day. This keeps my energy levels stable when I’m working. I like to eat most of my carbs at dinner, since this is the time I like to slow down and relax. So I’m burning fat all day…and temporarily halting the fat burning process at night.

A more effective strategy: My strategy isn’t “ideal” from a fat loss perspective, but I make it work because I wanted to structure my day like that. A better approach is to eat the majority of your carbs in the meal that follows your workout…and eat lower carb for all of your other meals. I train in the morning and I like my biggest meal to be dinner, so this won’t work for me. A better approach from a fat loss perspective would be to train after work, right before dinner (something I’m unwilling to do).

The “Intermittent Fasting” Strategy

There are several amazing benefits of intermittent fasting. Brad Pilon made a really compelling video showing how fasting has similar effects on the body as exercise: Intermittent Fasting Has Similar Effects on the Body as Intense Exercise. The nice thing about intermittent fasting is that it accomplishes both of the goals of the two methods above simultaneously. It helps create a calorie deficit and keeps insulin levels stable.

How I implement this strategy: I simply like to use intermittent fasting as a way to get my calories down a bit throughout the week. I don’t do it every week anymore, but I’ll fast until dinner on Mondays and the occasional Wednesday or Thursday. This just gives me the ability to eat loosely on Fri, Sat, and Sun…without gaining a bunch of weight.

Some Different Takes on Intermittent Fasting:

The “Small Meals Every Few Hours” Strategy

This strategy does not work for me, because I like to feast…but I think this is a strategy that can work for well for some people. I put up a poll on my Facebook Page seeing if men and women preferred to eat small meals more frequently or larger meals less frequently. A large portion of men liked large, less frequent meals…and women were about 50/50. Some people are wired to eat every few hours.

How to implement this strategy: As long as the portions are small this works well. You can create a calorie deficit and have stable insulin levels…which leads to weight loss. I’ve seen just as many people get lean eating this way as I have seen using intermittent fasting to get lean.

Some suggest women do better following this strategy: My personal experience has been that a good portion of women do best when they eat a little more frequently than men. I never knew the reason for this, until recently. Mark Sisson does a great job of explaining the concept in this post:Women and Intermittent Fasting.

 

Read the rest of this article at FitnessBlackBook

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