I am going to present something that works for me, and I believe will work well for overweight men.
This approach will work well if you are:
1) A big night eaters.
2) A heavy junk eater. Not a lot of natural foods.
3) Graze during the day, but don't eat a big breakfast, nor feel like you need one.
4) Feel sluggish and tired often during the day.
Here are the rules for "BTB's Caveman Fasting" approach. (Name only for reference)
Intermittent fasting. First and foremost I recommend a variation of intermittent fasting. Before 5 pm you eat 500 calories or less. This consists of low glycemic fruits, protein foods and foods with natural fats. Suggestions include:
--Strawberries and blueberries
--Jerky and string cheese
--Pure Whey Isolate
This sounds counterintuitive, but you will actually feel more awake during the day eating in this manner. You will also be able to build strength if using a sensible workout plan.
Nightly Paleo feeding. During the night you are allowed anywhere between 1300 to 2000 calories to be eaten any time from 5 pm to bedtime. How much you eat depends on metabolism, age, etc. You may need to make adjustments.
This Paleo feeding avoids grains (including corn), progressed sugars, progressed flour, corn syrup, legumes (peas, peanuts), and fake foods like margarine.
You do NOT want to avoid fatty natural foods. The combination of a low carb and low fat diet is not a wise one. So make sure you are eating plenty of fat.
--Butter, cheese, sour cream and some whole milk
--Red meat, seafood, poultry, game meats, organ meat, skin (chicken, pork, etc.)
--Almonds, walnuts, seeds, etc.
--Fruits and veggies (spinach hides well in nearly everything)
--Eggs, bacon, sausage and similar loveliness
This seems like a challenging eating style but it is VERY satisfying if done right. Imagine a dinner of steak and eggs with cheesy cauliflower mash, and a side of tomato slices with fresh mozzarella. Or beef stroganoff with zucchini "noodles" instead of pasta, and a spinach side salad with red wine vinegar, olive oil, black olives, diced onion, cherry tomatoes and pepperoni.
For every meal you eat now, there are pasty "Paleo" variations that are extremely satisfying.
This combination of intermittent fasting and regulated Paleo will work wonders for weight loss, and it transitions perfectly into a lifestyle when the weight loss is done. When you reach your goal weight you simply eat using Paleo each night until satiety.
A great side bonus is that this approach is also healthy.
"Let bravery be thy choice, but not bravado."
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Last edited by BendtheBar; 02-23-2012 at 12:14 AM.