How to lose body fat, and lot's of it - healthily
The blog is finally ready to roll in earnest!
Previously I mentioned that I started Dax Moy’s Elimination Diet. The idea that you eliminate certain food from your diet for a set time period and then reintroduce them one by one has been around for hundreds if not thousands of years, however the methodology that Dax has formed attracted me to his interpretation.
So what is the Elimination Diet? Well, simply put, ED is a style of eating rather than a stereotypical diet. You can eat as much as you like of whatever you like aside from a few categories of foods.
Depending on the results of a questionnaire undertaken before you start, you omit certain groups of foods from your diet in a staggered order, or all at once. Most people stagger and it looks a little something like this:
- Days 1-3 no caffeine or alcohol.
- Days 4-6 no processed foods including wheat and sugar (including the list above).
- Days 7-9 no dairy foods except unsalted organic butter and live yogurt (including the lists above).
It's then a further 30 days without any of these foods.
After the 30 days you are advised to try and minimise the intake of the foods you have omitted, reintroduce them one at a time and listen to your body’s reaction to those foods.
After eating some wheat in just 3 pieces of wholegrain bread post ED I felt as if I was ill. After having a red bull on a night out I couldn’t sleep til 6am. I can’t stress how much I was affected eating these foods after just 30 days of omitting them!
Diets don’t work - I will write about this soon in detail, however as the ED doesn't try and get people to stop eating certain foods forever which is just unrealistic, it serves its purpose well. If followed you will lose weight - fat to be more specific. You will also find out what effect highly reactive foods (which most people consider healthy) have on you, such as milk.
My pre-ED results were as follows:
- Weight - 74kg
- Height - 183cm
- BMI - 22.2
- Body fat % - 13.8%
- Muscle Mass % – 43.2%
- BMR - 1711 kcal/day
- Visceral fat - 4
After completing the ED I remeasured myself and my post-ED results were as follows:
- Weight - 72 kg
- Height - 183 cm
- BMI - 21.5
- Body fat % - 10.7%
- Muscle mass % - 43.9%
- BMR - 1696 kcal/day
- Visceral fat - 3
So over the 30 days I lost 2kg. Generally speaking the optimum rate of weight loss is 0.5kg or 1.1lbs a week. Any more than this and you will lose your lean muscle tissue - I shall explain more about this later. My BMI went down. My body fat % decreased by 3.1% or in other words I lost approximately 15% of my total body fat in 30 days, and I wasn’t exactly big to begin with either! My muscle mass went up by 1.5% which is great. My BMR (basal metabolic rate) went down slightly which was to be expected and finally my deep visceral fat went down which was good to hear.
Overall then a success.
I feel as though it’s important to mention two things here. Firstly, my diet wasn't exactly bad to begin with and yet ED still had quite a profound impact! Secondly, however, I feel obliged to say that following this diet protocol (I don't think of ED as a ‘diet’ in the usual sense), is not easy and requires a lot of planning and self discipline.
I use the Elimination Diet protocol with almost all my weight loss clients. If someone is training for something specific I won't necessarily suggest they go on this but most do. I recommend you all give it a go. Click here
I hope you all enjoyed reading this blog as much as I enjoyed writing it!
Next post I'll tell you all about why traditional 'diets' don't work, and how you can get into better shape without having to worry about dieting.