Week 2 – How To Lose 10 Pounds in a Month
From weeks 2-4, we will be focusing on making those 10 pounds lost in week 1 a permanent weight loss. You will also likely lose 5-6 more pounds over the next 3 weeks of following this plan.
In this part of the diet plan, we will be specifically manipulating our exercise and diet protocols to super-charge weight loss.
Continuing with the diet plan in week 1 for long periods of time does not work. In general, your body does not like to lose fat and will adapt to any diet protocol if followed for too long. We are built for survival (i.e. fat storage) not performance (being lean and healthy).
Additionally, extended periods of no carbohydrates leads to irritability, hunger, fatigue, and poor physical performance.
However, we cannot just load up on carbohydrates all the time. Carbohydrate intake increases insulin levels and insulin prevents fat loss.
Fortunately, there is a there is a way around this: carb-cycling.
Restoring Lost Glycogen
What we will be doing on this week is replenishing some
of our lost glycogen stores. Restoring glycogen serves a few purposes:
- Helps fuel workouts and repair muscle.
- Eliminates “brain fog” and fatigue typical of long-term low-carb dieting.
- Restoring glycogen can boost leptin levels. Leptin is a hormone responsible for telling the brain whether we are full or not. When leptin levels fall (falling leptin levels is typical of both calorie and carbohydrate restriction), you tend to get very hungry.
- Serves as a psychological break from dieting.
We will start in week two by slowing reintroducing carbohydrates to the diet. As the weeks go by, we will increase carbohydrate intake more and more. There is a specific reason for this and a certain way to which we do this.
Methods for Restoring Lost Glycogen
As mentioned several times earlier, eating carbohydrates spikes insulin, and insulin puts the body in “storage mode”. Fat is not readily available for use as energy when insulin levels are elevated.
As a result, it is important to limit the amount of time we eat carbohydrates to leave open a window for optimal levels of fat burning.
We can do this by dedicating certain days (or even better, certain meals on specific days) to carbohydrate intake. I will be recommending eating a very large, low-fat but high-carb meal.
This works very well because the body has a certain hierarchy when it comes to allotting carbohydrate intake.
The liver’s glycogen is restored first, as the liver regulates blood sugar levels and supplies the brain with glucose.
After the liver is full of glycogen, carbohydrate intake is then used to restore muscle glycogen.
If all glycogen stores are full, carbohydrates are converted into fat.
As a result, all that we have to do is eat carbohydrates when glycogen stores are empty, and the body will be eager to shuttle it to the liver and muscle tissue. This will make us feel better and let us exercise with more intensity, protects us from muscle tissue loss, all without risk of fat gain.
The Week 2 Diet Schedule
I am aware that different types of people will be reading this guide. Some of you will just want to diet and minimize exercise, whereas others like to train hard in the gym with weights, and others consider themselves to be runners.
As a result, there are two plans: one for those who just want to lose 10 pounds in a month and those who want to work out, protect their muscle, improve their running capacity, or otherwise have more lofty goals aside from pure weight loss.
For those who want to minimize exercise:
Day 1: Same Diet As Week 1
Day 2: Moderate-Carb Day; see below for details
Day 3: Weight Training; Same Diet As Week 1
Day 4: Same Diet As Week 1
Day 5: Same Diet As Week 1
Day 6: Moderate-Carb Day; see below for details
Day 7: Weight Training; Same Diet as Week 1
For the most part, we will still follow the diet plan from week 1, and you will try to do as many early-morning walks as you can throughout the week. If you are not making your own exercise plan, perform the same simple full-body training plan you did during week 1.
On the two moderate carb days, the prescription is simple. You will eat the same diet as week 1 except:
- Females add in .5 grams of carbs extra for each pound of bodyweight. For example, a 120-pound female will eat 110g of carb on moderate carb days (50 from the original diet + 120 pounds * .5g of carbs per pound bodyweight).
- Males add in .75 grams of carbs extra for each pound of bodyeight. For example, a 200-pound male will eat 200 grams of carbs on moderate carb days (50 from the original diet + 200 pounds * .5g of carbs per pound bodyweight).
For Those That Lift Weights or Run
Day 1: Moderate-Carb Day; see below for details
Day 2: Workout; Same Diet as Week 1
Day 3: Same Diet As Week 1
Day 4: Moderate-Carb Day; see below for details
Day 5: Workout; Same Diet as Week 1
Day 6: Moderate-Carb Day; see below for details
Day 7: Workout; Same Diet as Week 1
If you hit the gym more seriously than the average person, you will want to work out 3 times per week and increase your carbohydrate intake a bit higher. Here is what I recommend:
- Females: add in .75g-1g carbs per pound bodyweight to your exact diet from week one. Women who train hard (i.e. run fast, lift weights) will want to use 1g, everyone else use .75g.
For example, the average 130-pound female will eat ~150g of carbs on moderate carb days (50g carbs from original diet plan + .75 * 130).
- Males: add in 1g-1.5g carbs per pound bodyweight to your exact diet from week one. Men who train hard (i.e. run fast, lift weights seriously) will want to use 1.5g of carbs; everyone else will use 1 gram.
For example, the average 200-pound male will eat 250g of carbs on moderate carb days (50g carbs from original diet + 1g * 200).
If you are a runner and were unable to cope with the lack of running in week 1, you can rejoice as well. While it is not my favorite activity for improving body composition, you can run on the mornings AFTER you eat a carbohydrate meal.
The carbohydrate meal will restore muscle glycogen so you can run without a high risk of catabolizing muscle tissue.
Those that want to perform weight training (my preferred vehicle for body composition change) will find the workout following their high-carb day will be much improved and your strength levels will be much higher.
Contrary to popular belief, you do not want to be loading up on carbs after your workout when your primary goal is fat loss but rather before the workout, at least in this phase. A lot of people have the mistaken idea that right after weight training your muscles are more likely to soak up glycogen.
While this is true, remember that we are in a depleted state for most of this diet. When you are in a depleted state, your muscles will always soak up extra carbohydrate first – weight training is not required. By eating carbs the day before a tough workout, you will go into the workout with your muscles full of glycogen. This will improve your strength and the quality of your workout significantly.
As always, you can go for a walk as often as you like on any day to improve fat loss. If you walk daily you may even lose more than 10 pounds in a month.
Note: The difference between the two genders is simply due to the fact that men possess more muscle than women, and muscle tissue holds glycogen.
The Carbohydrate Meal – How to Lose 10 Pounds Fast
For the actual moderate carb days themselves, what you will want to do is eat most of those extra carbohydrates as a starch (i.e. rice, bread, oats, grains, etc) and do so at night.
With the same meal, you will want to have a solid protein source and most importantly, minimize fat intake during that meal. You will have to get your fat in earlier in the day. Your protein intake will remain the same
As a result, your meal plan for the day will include a low-carb but moderate fat breakfast and lunch (eggs, nuts, oils, meats, and plenty of vegetables). You might eat eggs and spinach for breakfast and a grilled-chicken caesar salad for lunch.
Your nighttime meal will just be carbs and protein. A sample meal might include grilled chicken breast and steamed broccoli over rice with a little bit of teriyaki sauce and a few pieces of fruit on the side.
I encourage you to create something that tastes good and prepare this meal yourself. Something like the meal above will give you a little bit of sweetness and help you keep your sanity without wrecking your diet or health.
If you have trouble getting in all those carbs at one meal, eat in the early PM and then a second portion later in the evening. Eating at night will not “make you fat” when you are completely depleted.
Common Questions – How to Lose 10 Pounds Week 2
What do I do on work-out days?
For this part of the program, you can do whatever you like. If you like to lift weights; perform whatever split you want. Just make sure each muscle group gets hit at least 1 time throughout the week. You should be feeling pretty good the day after your carbohydrate days.
If you prefer to run (which I do not recommend but I will not try and stop you), do so on the mornings after your moderate carbohydrate days. If you are some sort of marathon runner, try to limit your run to an hour in length, at least for now.
If you do not like to do much of anything, follow the 2-carb-days-a-week plan and just do some full-body weight training on each of the two days, just like we did in week 1.
Just remember that if you want to eat follow the higher carb plan and lose 10 pounds fast, you need to train hard. If you just play around in the gym or go for a casual jog, stick to the 2-days of carbs and the lower added carbs.
Everyone that is serious about successfully learning how to lose 10 pounds in a month (or even more than that) should make an effort to walk every morning.
So I am just adding the carbohydrates to my week 1 plan?
Yes. You will eat exactly what you ate in week one, except on the moderate carb days you will add in extra carbohydrates. You do not take anything out (just yet anyway).
Won’t that add extra calories to the plan?
Yes, but if you want to diet for longer than a week this is necessary to prevent your metabolism and workout quality from completely tanking.
While you will not be in a significant caloric deficit on the days when you add the carbs in, you will be revving up your metabolism and giving yourself the psychological break needed to maintain a longer-term diet.
How To Lose 10 Pounds Week 2 Conclusion
You now have the exact Week 2 plan for losing 10 pounds in a month. In week 3, we will tweak the plan a little further in order to maintain this rapid level of fat loss.
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