Lose Fat

Hollywood’s Highly Effective Fat-Loss Diet

Give this eating approach a try to shed more weight than you thought possible.

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Hollywood’s Most Effective Fat-Loss Diet

I will let you in on a little secret:

Paleo diets can work. Low carb diets can work. Flexible diets can work. Intermittent fasting can work. High carb diets can work. Just eating food can also work. Juicing... meh, stick with one of the above.

I'm not being facetious here. The point is, most diets can work. When implemented with consistency, that is. But by that same token, they can fail miserably if you're not goal-focused and apply them slapdash in between binges.

SEE ALSO: 5 Everyday Behaviors That Make You Fat

But that's not why you're here. You're here because you want to know which one is the most effective. There is one. And it's not in that list. But more on that in a moment.

First, some house keeping: the key to fat loss is being in a calorie deficit. Simple, right? Not exactly. Men in particular are prone to unwittingly being in a calorie surplus and then wondering why they don't have shredded, six-pack abs.


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Monitor your intake. Rule one.

Now on to actually getting shredded, six-pack absIf you're looking to maximize your fat loss while holding on to as much muscle as possible (beach body, anyone?) you should try out my favorite diet system – the one I use with all my clients, be they action movie stars or men on my online training program. It's called carb cycling. And here's how it can work for you.

Carb Cycling

Carb cycling is one of those terms that gets as many articles written promoting it as it does deriding it, although they are usually from people who either don’t fully understand it or aren’t using it as intended. It’s not a new thing. But it's a misunderstood concept to the point that using it correctly is very new indeed.

The fact is, carb cycling is a method I have utilized with my clients for as long as I can remember. It's been an incredibly useful tool in effective diet planning for decades and I swear by it. Name a movie for which I've trained the leading cast and I can guarantee I've had them all carb cycling. Without it, we wouldn't have achieved half the impact during all those shirtless scenes.

In fact, if Marvel ever wrote a comic based around Wolverine's body composition, he'd definitely be a carb cycler. Hell, Hugh was.

So, how is it done? Well, the basic principle of carb cycling is simple. Over the course of a week you have days with high, medium and low carbohydrate intake. That sounds easy, and it is, but you have to coincide your higher-carb days with heavier gym sessions and low-carb days with either rest days or low intensity training. Whatever the day, you also require a high protein intake to help muscle growth.

It’s this cycling of carbs that leads to fat loss and muscle growth. As much as you’re cycling your carbs, you are also cycling your fat intake. It should be low when your carb intake is at its highest, and high on days when your carb intake is low.

All of this carb cycling gives your body a number of physical and biological benefits, namely:

  • Improved insulin sensitivity
  • Improved metabolism
  • Improved muscle gain
  • Improved fat burning

Why It Works

Despite what we so often read, carbs aren’t necessarily kryptonite to the body you want. It’s true that there are no essential carbohydrates, unlike essential fats and amino acids, but they do help to boost metabolism (and of course they tend to be delicious). If your timing is off, however, and calories are too high, carbs can easily be stored as fat. But not any longer. We’re going to use them to our advantage.

It might sound like carb cycling is purely focused on what you eat, which it is to a point, but it’s what’s happening to your body internally that gives you the edge. High-carb days are all about refueling your muscles’ glycogen levels and flooding your body with insulin. This process has anti-catabolic efforts, reducing muscle loss. Insulin inhibits muscle breakdown, which is perfect for those days when you’re doing your toughest, most intense workouts on high carb days.

On moderate (or medium) carb intake days, you are giving your muscles just enough carbs to maintain their glycogen stores, but creating a biological environment for improved insulin sensitivity, and consequently, fat loss.

For days when you’re eating food with low carbohydrate properties, this is when you’re going to be in the lowest calorie situation too. By only doing low intensity workouts, or having a complete rest day, in a way, you are fooling your body into burning fat at an accelerated rate by keeping the insulin levels low. When it comes to fat loss, this is the part of the process where it really begins to work.

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