There are many diets that can help you achieve waist reduction. Not all diets, however, are equal. For example, low-carb diets usually work fast, but they are very hard to stick to because the body craves carbohydrates as its primary source of fuel. More extreme diets can be helpful for achieving a quick waist reduction, but remember to stay focused on health and long-term weight management. Consult your doctor before beginning any diet or exercise program.
Low-Carbohydrate
A low-carbohydrate diet is one of the fastest ways to lose weight, according to "The Abs Diet" by David Zinczenko. Eliminating carbs from your diet forces the body to use fatty-acid stores for energy. This is not, however, the best long-term solution, because carbohydrates are essential macronutrients, and provide many important vitamins and minerals. On this diet ,you would take in no more than 30 to 50 g of carbohydrates per day, about the equivalent of one to two cups of oatmeal. Eat plenty of lean proteins and healthy unsaturated fats. A multivitamin and fiber supplement also make a good addition to this short-term diet.
Cyclic Ketogenic Diet
A variation of the low-carb diet, the cyclic ketogenic version allows you more carbohydrates on a weekly basis. This can help break dieting plateaus and keep you sane when you start to desperately crave sugar and breads. Follow the 30 to 50 g carb intake for five consecutive days, then eat 100 to 300 g of carbs for one or two days. Avoid binging and making yourself sick, because that will certainly not help your long-term weight-management goals. Have one cheat meal during the high-carb days, when you eat whatever you want. For the other meals, choose fresh fruits, whole grains, and other slow-digesting, low-glycemic carbohydrates.
Carbohydrate-Timing
Another strategy for managing carbohydrates is carb-stacking, or carb-timing. "Xtreme Lean" authors Jonathan Lawson and Steve Holman call it "carb-stacking" because they choose to take in all of their daily carbs either before or after workouts. This ensures that the carbs will be used for energy or muscle recovery, rather than fat storage. If you do not work out on any given day, you may choose to take in fewer carbs, or consume them all in the early part of the day, opting for lean proteins, vegetables, and healthy fats at night. Your total daily carbohydrate intake will be much higher than a low-carb diet, but still low enough to keep your body burning fat. Try starting with one gram of carbohydrates per pound of your body weight, and cut it gradually each week as needed.
Macronutrient Ratio
In "The Fat Burning Bible," Mackie Shilstone recommends a 40-30-30 macronutrient ratio as the best for fat burning. This approach is more of a lifestyle strategy, which is great for long-term weight-management success. At each of five to six small meals and/or snacks, you would take in 40 percent carbohydrates, 30 percent proteins, and 30 percent fats. The catch is that you cannot eat just any proteins, carbs, or fats. Choose lean proteins like chicken, fish, or turkey. For carbohydrates, stick to oatmeal, brown rice, sweet potatoes, vegetables, and fresh fruits. Limit your intake of saturated fats, but include plenty of healthy mono- and poly-unsaturated fats like olive oil, omega-3, nuts and seeds, and avocados.
References
- "The Abs Diet"; David Zinczenko; 2004
- "Muscle & Performance" magazine; 5 Ways to Supercharge Your Fat-Fighting Efforts; Eric Velazquez; July 2010
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Combat the Fat"; Jeff Anderson; 2008
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