Aggressive, Short-Term Fat Loss Toggle

Everyone who hires me for a diet has different goals. The majority of people just need a basic, consistent program – regardless of the method (fasting, low-carb, keto, etc.).

While I certainly don’t mind helping those people, I had already adopted that skill at a young age, so my interest in nutrition was a bit more specific. Once you understand and adopt the long-term, consistent mindset of dieting, you start to experiment with more radical approaches.

I’ve tried:

• One meal a day, eating window of 5pm-pm, no calorie control just eating to satiety
• Every other day fasting
• 1-2 24 hr fasts per week
• Carb-cycling
• And the list goes on

High-Low Diet

This is a set-up that I only used for myself because it’s more aggressive and should likely only be used by experienced dieters who understand their body.

This is something you would use closer to the end of a diet, or when you’re already in reasonably good condition.

Day 1

Fast day (no lifting, low intense aerobic/walking ok)

coffee with a little half/half ok

2-3 BCAA or Leucine pulses during the day

1 meal at night, 300-400 calories, 40-50g protein.

Day 2

Fast day (no lifting, low intense aerobic/walking ok)

Coffee/BCAA or Leucine in the am

10 hours into the day, break your “fast.”

Eat protein first, a 30-40g shake here is fine.

After that, start introducing some carbohydrates – oatmeal, rice, bread, fruit, something you like, but won’t go crazy on. Spend the rest of the day eating to satiety.

Day 3

Anabolic day (you will lift on this day)

Start the day by carbing up (with your protein too). Pancakes, french toast, etc. Your body will rapidly uptake this glucose and then you will burn through most of it during your lift.

Try for 2-3 meals leading up to your workout, all with carbs.

Post-workout you have 8-10 hours to ramp up protein/calories. Aim for 200g+ of protein and some carbohydrates you enjoy. You need to consume a lot of food in this window. You are coming off of two, very low calorie days.

Day 4

Restart all over

Tip: When making food adjustments after a toggle because you either feel you didn’t lose enough fat OR you feel your workout wasn’t productive, then do it in the Day 2 or early Day 3 food intake periods, not so much in the post workout Day 3 period.