Charles Poliquin Fat Loss Diet

[Hebe Zuelke]

CharlesPoliquin is a world leader in Strength and Conditioning. He has trained many gold medal-winning athletes and he is a pioneer in physique enhancement. The stronger your immune system, the easier it is to gain muscle and lose fat. The more insulin you produce, the faster you age. The best predictor of lifespan is muscle mass and strength.

Omega 3 Fatty Acids from pharmaceutical grade fish oils are the most valuable supplement you can take. The subject should take 15g/day for two weeks if deficient, then reduce the dosage to 5g/day indefinitely after that. Fish oils will help burn fat and prevent fat gain. They improve serotonin levels (mood), make it easier to move nutrients in and out of cell walls, reduce joint inflammation, decrease the amount of sugar your body will absorb, improves blood pressure and decrease insulin output when taken with a meal.

If you are carrying excess body fat you should not consume carbs post-workout. The best post-workout drink for a 200lb overweight man is Whey Isolate 60g + Glutamine 20-80g + Glycine 20g. This will replenish glycogen while preventing fat gain. Licorice Root Cream can be rubbed on the abdominal as it will aid in burning fat from the stomach.

Adaptogens such as Red Korean Ginseng can help you recuperate from stress and tough workouts. Rhodiola Rosea is a very powerful adaptogen; take it when you need energy. It is a Cortisol Modulator, meaning that if your cortisol is too low it will help you raise it and if too high, it will help you lower it. Take only 1 tab per day, as it is very potent. Stevia is a natural sweetener and a great adrenal recovery aid. Cold Fx is also a surprisingly good product. It is good for adrenaline glands, fat loss, decreasing insulin output, and regenerates the pancreas.

As for estrogen, DIM is a strong anti-estrogen that specifically targets the bad estrogens caused by phytoestrogens in our environment. R-ALA is anabolic and promotes fat burning, only the R for is good, the S form of ALA is counterproductive. It is an anti-oxidant that also promotes glucose transport into muscle cells. As well it increases the metabolic rate and decreases insulin output.

Acetyl-L-Carnitine is a healthy stimulant; it also improves memory and is anti-aging for the brain. It too increases insulin sensitivity. Charles recommends that one uses a good multi-vitamin when attempting to lose fat as fat loss releases toxins that are stored in your fat and your body will need all the vitamins and minerals it can get to fight these toxins.

The optimal training plan for fat loss is 3-4 German Body Comp strength sessions per week combined with 1-3 high-intensity interval sessions per week. Hill/stair sprints done at speed are the easiest options.

A long-term low carbohydrate diet is the solution for fat people even after they have lost the fat. To begin the diet, eat only meat, fish, eggs, cheese and vegetables (50g of carbs per day or less). Follow this diet for 14 days then have a cheat day, eat whatever you want for the entire day. Return to the ultra low carb diet and have a cheat meal (one sitting) every 4th or 5th day.

A no or low gluten diet is a good thing, it interferes with reaction time. Stick with this diet 80% of the time and you will do fine and not stressed out by it. Eat more vegetables. Do not eat Peanut Butter, even the natural kind; it contains a mould that has phytoestrogens in it. Fructose syrup is the most fattening food we know of and it ages you; it is found in the majority of sweet processed foods. Avoid it at all costs. Have your cheat meal late in the day instead of early when you are likely to keep eating badly the rest of the day. The best cheat meals have some nutritional value Fatty foods have a reputation for causing bad health but it is Carbs that raise cholesterol and bad blood lipids.

Specifically I have found in my coaching that whenever someone with blond hair and blue eyes walks in, they need to avoid carbs like the devil. In fact, nearly all Caucasians will do well on a low carbohydrate diet. But people have all sorts of misconceptions and confusions when it comes to what to eat INSTEAD of loading up on carbs.

If I am lucky some people will eat an egg in the morning, but thats only 7grams of protein and 70 calories, this will not be enough for many to run on. The problem also is that this egg is usually eaten with so many carbohydrates, like a bagel, cereal, oatmeal, that it spikes insulin and negates any potential fat loss for the rest of the day.

A much better alternative for breakfast for lets say a 130lbs female would be: 2-3 eggs cooked in butter, spinach, and half an avocado. This is roughly 280-350 calories, and essentially contains zero carbohydrates. This keeps your insulin sensitivity high, and prevents you from spiking your blood sugar first thing in the morning. Which means you burn fat instead and get a great hormonal boost for the rest of the day. For many this will mean clearer thinking, less brain fog, and less cravings for sugars and stimulants throughout the day.

An equator type, someone from Ecuador lets say, may thrive on eating more carbohydrates and do poorly on a higher fat diet. They may need a much higher percentage of their daily calories from carbs. Genetically they may have more enzymes that help them break down carbs.

So I want to make that very clear, everyone is different. Some genetic populations will require more carbohydrates and less fats, while others will need a higher fat diet to thrive and function. Do not take anything I say as a given for yourself or everyone, but as a general guideline. And as a general rule of thumb, most of us, Caucasians in particular, are killing our fat-loss and muscle gains with carbs.

If you feel significantly better mentally eating the first option you may require more carbohydrates, chances are you have lower body fat, more muscle and are of a genetic variance that can handle this.

Keep in mind that option 1 is carb dominant and is STILL much healthier than how most people eat. For many trying to lose weight their morning is a sugary cereal, bar, bagel, toast etc. These processed grains and carbohydrates are crap foods no matter what macronutrient ratio you need for optimal health.

As you can see this is primarily carbs, crappy carbs, and more crappy carbs. Minimal protein, processed dairy, and little healthy fat. This is how you eat if you want to spike your blood sugar, feel sluggish, and get fat.

The fact of the matter is that you will never lose weight by starving yourself, or spiking your blood sugar on a regular basis. A good blood test to get is Hemoglobin A1C that gives you a 3 month snapshot of your blood sugar management.

If this number is bordering high or in a high range it is a major sign that your diet needs some fine-tuning. Not taking care of your blood sugar is not only terrible for weight loss and muscle growth, but can also lead to you eventually becoming diabetic. Diabetics are generally highly inflamed and will often suffer from many other health complications as well.

AGAIN, let me stress that your needs for carbohydrates can change. If you begin lifting heavily and putting on more muscle you may need to tweak the ratio and include more HEALTHY carbs, such as sweet potatoes, vegetables, quinoa, rice, etc. This does not give you an excuse to binge-eat pasta and drink wine regularly just because you like it. And it does not mean that you do still not need to get enough protein and fat, it just means you may need to add some more carbs in. Also there is the rare case that a Caucasian needs more carbohydrates, or a different genetic type will do very poorly on a higher fat diet. We are all different, and this article is just meant to serve as a general rule of thumb or guideline, not a commandment that is set in stone. Fruit will not kill you, some rice will not kill you either, it is just not optimal to RELY on these foods in the absence of proteins and fats for MOST people.

The one thing that I CAN guarantee though, is that if you eat processed carbohydrates, such as white sugar, and grains like white flour, you will be sick, inflamed, and fat. This is a scientific fact that is well documented. So you need to decide how important your health is to you and work to eliminate these foods, because in my experience I have never seen someone succeed with their health and fitness goals without at the very least eliminating these foods that trigger inflammation and disease.

These past eight weeks highlight the most time I've ever spent reading research. Unsurprisingly I have learned a great deal and even less of a surprise...I found how little I know. That's OK with me, I'm happy to open doors that sometimes just lead to more doors. We all have a certain amount of thresholds we're willing to cross before we decide "that's plenty". Still not satisfied with how much I know about protein, how it's metabolized, what tissues need it most and what effects consuming various amounts has on our physiology.

It's quite common to think training equals muscle damage equals needing protein for our muscles equals getting bigger muscles. That's reductive but it's what I have believed for a long time. The problem is, muscle tissue accounts for less than half of the lean tissue on our body so it isn't the main draw on the protein we eat. All of our organs (skin, heart, brain, liver, kidneys, gut) are highly metabolically active and turn over protein at higher rates than muscle. In fact, if you compare the amount of calories burned per kilogram of weight, muscle tissue comes out lower than all other organs. If you compare the percentage of amino acid (protein) utilization by organ, muscle comes last again.

Professor Don Layman has mentioned that we typically turn over about 300g of protein per day. Naturally this isn't all from our diet as most people don't consume nearly this much (I'm close though) as the amino acids we use for repairing and building tissue come from the protein we eat plus the protein in our organs. This all enters the intracellular matrix and bloodstream to form what's called the "amino acid pool". Think of this as a circulating amount of amino acids being fed from diet and broken down organ protein, which all organs (muscle included) then pull from for repair and growth.

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