A few weeks ago I mentioned to somebody that I'm dieting because I haven't seen my abs clearly in over a year. I hate to ruin your day but I've found this idea of "spot reducing" to be an absolute myth. The reality is after about age 30 you start experiencing a continual decline in testosterone and growth hormone. Granted, you CAN positively affect this with proper weight training and diet but it's never going to be like when you were 18 unless you go the hormone replacement route. On this type of restricted carbohydrate diet you can see some pretty rapid changes in your body fat percentage.
One thing I would recommend when following this diet is every 5 days or so have a carbohydrate meal consisting of a sweet potato, rice, and oatmeal. Obviously, this is just a brief overview and I don't have the time or space here to go into all the details.
I think you'll find that by eating this way you'll be able to avoid most of the muscle mass losses that seem to accompany traditional calorie restricted diets. This list of low carb foods is divided into several groups, including meats, vegetables, fruits, oils, dairy products, whole grain foods, beverages, and dressings. There is a wide selection of foods and ingredients for preparing healthy, nutritious recipes. Fats and oils –cod liver, olive, lard, butter and coconut oil are your best low carb options to be consumed once in a while for a complete balanced diet.


Nuts and seeds – sunflower seeds, walnuts and almonds will give you the strength to sustain the low carb lifestyle and be healthy. Dressing – mustard, mayonnaise, tartar Sauce, Blue Cheese, French and Italian salad dressing, sour cream, vinegar, barbecue sauce, and soy sauce are great examples for low carb dressing. You can have these intact whole grains – such as barley and brown rice – as part of a slightly low carb diet. The starch found in whole, intact grains is broken down more gradually into glucose, making it less likely to cause the sharp spikes in blood sugar levels than that found in refined grains – such as white rice – or grains ground into flour – including whole wheat flour. Fruits can also be tricky because lots of fruits tend to have lots of carbohydrates in them, primarily the simple sugars glucose and fructose.
In fact, some of the more popular low-carb diets differ in their opinion of fruit, depending on whether they rely upon glycemic index or glycemic load – South Beach, Zone – or the total carbohydrate content – Atkins.
However, if you stick to the fruits listed above, you’ll get an extra boost of vitamin C, antioxidants and phytonutrients while remaining relatively low carb. There are foods available with no carbohydrate content that regulate your blood sugar levels and help keep them stable. Adding these zero carb foods to your diet can help manage your weight and control your blood sugar levels. Water, black coffee (without the creamer)  and most diet sodas are good examples. Water, however, is the best no-carb drink option. Studies show that consuming diet drinks containing artificial sweeteners, such as sucralose, saccharin or aspartame, may increase your risk for weight gain, metabolic syndrome, heart disease and type 2 diabetes.


Basically your only source of carbs should be leafy green vegetables, spinach, tomatoes, etc. Low carb diets are becoming very popular and with this popularity comes the conundrum of what foods you can eat and which foods to avoid.
This list is also helpful in that you can use it to modify classic recipes and make your own low carbohydrate versions. Strawberries, blueberries, pears, oranges and apple are fruits that will give you an extra boost of vitamin C without the carbohydrates. You may ask why bread is on the list, but remember that certain carbs are acceptable on a low carb diet. The type of bread that you can eat on a low carb diet should be 100% whole grain with lots of fiber because this has a reduced carbohydrate content and fewer calories. This is important as eating carbohydrates causes blood sugar levels to rise, which could lead to weight gain and obesity if excess amounts are consumed.
Sugars, sweets and other foods that have artificial or added sugar and flavorings should be avoided, as well as pastas and breads (unless they are 100% whole grain). 6-8% body fat for men.Since at that level the caloric intake can get quite low if you aim to get the full deficit from the diet.So are you gonna eat 1600-1800 kcal or add more steady state cardio or HIIT?



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