By Shaun Hadsall
CPT and Creator of 4 Cycle Fat-Loss
As a fitness professional, I'd say that well over 90% of the questions I always get from most people is, "How to get rid of this stubborn lower abdomen fat"...or the lower "pooch belly" syndrome.
But unfortunately, almost all conventional "diet" plans that claim to accomplish this goal use foods that "turn off" our fat-burning genes, which forces your body to burn sugars and carbs, INSTEAD of fat.
Not only that - people who try these trendy low carb diets claim rapid weight loss don't have ANY knowledge of whether they're losing water and muscle, or burning fat.
Here's a powerful example. For EVERY gram of active carbohydrates you consume on a daily basis, your body will hold nearly 3 grams of water.
Read that last sentence once again quickly so it "sinks" in.
So if you just cut carbs, the scale might trick you into thinking that you're losing a bunch of weight -- and you are. BUT - it's water weight, NOT fat. Sorry. You're just dropping a bunch of water.
Now you can see how and why almost every person who tries to deplete carbs ends up messing up their metabolism and forcing rebound weight gain.
But what if you could make most of that water loss mean fat loss instead?
Well, you CAN.
You just have to make sure that you deplete carbs with the RIGHT foods, at the RIGHT times, for the RIGHT durations.
And that's where my new 4 Cycle Fat-Loss provides the perfect solution.
This is a carb cycling system that breaks down the "science" of burning lower abdomen and belly fat into a simple one week nutrition technique called, The 7 Day Carb Depletion Diet.
Here are 3 methods I uses to deplete carbs and create a short term MASSIVE calorie deficit and achieve extreme fat loss WITHOUT damaging your metabolism or suppressing the hormones that burn fat.
1. Try to consume zero starches or fruits for 3 or 4 days in a row during the week.
This will help accelerate glycogen depletion and get your metabolism ready for the weekend fun. This should equate to a total of 25 to 50 impact carbs for the day. Consume protein in every meal to help increase satiety and keep your body in an anabolic high-energy fat-burning environment.
You'll program your body to burn a ton more belly fat by using this approach a just a few days of the week.
2. Increase your fats and double your servings of green cruciferous veggies on deplete days.
When you lower carbs you'll automatically need energy from other sources. Friendly fats and cruciferous veggies should be your go to macronutrients to help provide this needed energy.
Some good examples to use are extra fish or krill oil, olive oil, coconut oil, grass fed butter and small amounts of raw nuts for fats -- spinach, kale, broccoli, cauliflower, asparagus and cabbage are great choices for extra veggies.
This will help provide all the fiber, vitamins, and minerals necessary to maximize fat-loss during the carb deplete. It will also help you with appetite control.
Additionally, the veggies I listed above contain a unique compounds that help control bad estrogen inside the body, which will indirectly lead to more fat loss.
3. Double your daily water intake on deplete days and the day after a food binge.
I know this technique isn't appealing or "sexy", but it works.
And most folks simply underestimate how effective proper hydration can be for UNDOING the damage of over-eating, getting rid of post weekend carb bloat and facilitating other metabolic processes that burn fat.
Remember, if you cheated this past weekend you'll be holding almost an extra 3 grams of water for every gram of carb you consumed. So if you had a few slices of pizza, some bread and a bowl of ice cream we're talking an extra 700 to 1000 grams of water sitting under your belly skin.
So here are a few fast fluid facts to help you understand how water can help you look and feel leaner.
First, the more water you "give" your body, the less it will hold onto. So if you feel like you're holding water or bloated - drink MORE water.
It will help you look and feel leaner.
A good rule of thumb is to consume 60 - 70% of your total body weight in ounces of water on your carb deplete days. So if you weigh 150 pounds then you should be shooting for 100 to 120 ounces of water minimum.
Now you can clearly see why a short-term, science based low carb approach can work - big time. But make sure you don't abuse the carb deplete day strategies above or they'll backfire - just like exercise and cheating more is NOT better.
That's why Shaun created the 7 Day Carb Depletion Diet. To make sure you're depleting carbs for rapid fat-loss the RIGHT way. So when you'll literally feel your lower belly fat start shrinking in as little as 3 or 4 days.
And best of all, you'll "prime" your body to accelerate your fat-loss even FURTHER with the Macro-Patterning™ Cycle on the second week by purposely eating MORE carbs.
So you'll visually see your belly get flatter in only 7 days when you combine this sequence with his 7 Day Carb Depletion Diet (Cycle 1 of the 4 Cycle Solution).
All in only ONE short week.