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The concept of the Reverse Taper Diets is still one of my favorite ideas.

Without getting too technical, the concept was that you should be in your largest calorie deficit (eating the least amount of food) at the beginning of your diet, when you have the most fat to lose and thus the most fat available to be used as a fuel. Then, as you slowly lose fat you also slowly up your calories, ideally ending at a spot where you are eating maintenance level calories when you are at your leanest.

The benefit of dieting in this manner is two fold: Firstly, you have much less risk of rebound weight gain. At the end of the diet, you would be eating exactly the amount you need to eat to maintain your new ideal body. Secondly, you would always have available energy so you could workout and so your energy levels didn’t diminish the further into the diet you lasted (lots of people complain about not having enough energy to workout by the end weeks of a traditional diet).

The only problem that seems to come up with this  approach is that people don’t like to fiddle with their calories, and they also have a very hard time increasing their calories if they’re seeing really good  fat loss progress with the lower Calorie amounts. Some people just like to get into a groove of eating and stay there.

That’s why I thought of using periods of fasting as a way to recreate the reverse taper.

Basically, pick a daily calorie amount that is satisfying but responsible (maintenance) then use periods of fasting as a way to alter the deficit.

What I have always done in the past was taper my fasting frequency based on my waist circumference.

Reverse Taper based on Fasting Frequency

  • If my waist was over 33 inches I would fast 2 times per week for 24 hours.
  • If my waist was between 32-33 inches I would do one 24 hour fast Once every 4-5 days.
  • If my waist was under 32 inches I would fast for 24 hours once per week.

(Basically Eat Stop Eat as it’s written in Eat Stop Eat)

This works great for me, but unfortunately most people don’t like that amount of change… basically, they like having some routine to their fasting – People don’t want to fast once or twice per week, they pick always fasting once per week, or always fasting twice per week. And the vast majority of people skip right over the once per week and always associate Eat Stop Eat with doing two 24 hour fasts every week.

So here’s my solution… based on Eat Stop Eat style 2x per week fasting…

(I’m trying this now and really enjoying it)

Reverse Taper Based on Fasting Duration

    • If my waist was over 33 inches I would fast for 24 hours 2 times per week.
    • If my waist was between 32-33 inches I would fast twice per week, once for 24 hours and once for 20 hours.

If my waist was under 32 I would fast twice for 20 hours 2 times per week.

Lowering your total weekly fasting by 4 hours doesn’t seem like much, but it can make a big difference in how you feel while dieting.

The benefit of this approach is that your daily eating routines never really need to change.. and since many of us are creatures of habit, this makes dieting easier. The food doesn’t change, just the lengths of the fasts.

This is one of the benefits of being flexible with your fasts. A 20 hour fast can feel very different than a 24 hour fast, especially in the final stages of leaning out.

To try this out, you’re going to need to know your ideal waist (I trust waist measurements more than weight measurements).

I know when I’m photo shoot lean, my waist is under 32 inches. I have suggestions for you, but if you already know what your best waist is you can use that number.

Ideal Waist Suggestions

Ideal waist circumference of a fairly well muscled man (measured at the belly button in the morning) would be about 44.7% of your height

Ideal waist circumference for a fairly well muscle woman (Measured NOT at the belly button but at the narrowest point just below your rib cage) would be about 38.2% of your height.

These may seem a little low, but keep in mind that from my experience reverse tapering is only really needed during the final 10-15 pounds of fat loss.

If this is you, and your struggling to stick with your diet during the final last push, consider a reverse taper IF approach.

Your friend

BP

PS – Hendrix fans will get how the picture relates to “reverse” icon wink Reverse Taper Intermittent Fasting

 

 

 

 

 

Flat Belly Forever

by Brad Pilon

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I’d like to introduce you to Flat Belly Forever.

It’s a new book, research conducted by me, that attempts to answer to the question:

 Why can two people in a controlled research study eat very close to the same amount of food, do very close to the same amount of exercise yet lose radically different amounts of weight?

For a long time my answer to this question was simply ‘They’re either lying about how much they eat, or how much they exercise”.

However, there was another thing that was nagging at me – people’s insistence that eating fruit and vegetables and ‘healthy food’ would result in better weight loss that eating the exact same amount of calories from ‘unhealthy food’.

What bothered me about this idea was how engrained the concept was in people from all walks of life, from different countries and of different ages… It seems that across the world we had an innate belief that eating healthy was better. WHY?

It turns out the two are connected. There was an alternative solution – that perhaps people are NOT lying and perhaps there is a benefit to ‘healthy eating’ when it comes to weight loss…

I believe it has to do with our Microbiota – the trillions of ‘bugs’ that live inside our guts.

Now, before you go all crazy on me, NO I have not abandoned the calorie is a calorie philosophy – if you eat less than you burn you will lose weight – guaranteed.

And improving the health of your gut bacteria is not instantly going to cause weight loss…

But it does help explain why some people do better on a certain diet than other people do, and why two people on the same diet may see very different amounts of weight loss.

In other words, while improving the health of your gut bacteria will not instantly cause weight loss, there is a very real possibility that it will cause BETTER weight loss. And, it also may be able to make you more resistant to gaining weight.

Now you may be thinking ‘Bacteria? …. YUCK!and you wouldn’t be alone since this is exactly what I thought a couple of years ago when I first started researching the connection between our bacteria and our health.

But it’s time we got over our collective fear of bacteria – just as they can make you sick, they can also make you healthy.

It’s worth learning about icon wink Flat Belly Forever

Flat Belly Forever is a review of the research connecting your gut bacteria, antibiotics, and healthy eating to weight loss , AND it’s  also a 12 week corrective diet based on the concept of improving your gut bacteria richness (I explain what this means in the book). It’s not a fasting program (If you want fasting info, you know where to go), and it’s not a life long style of eating. The research was conducted by yours truly, and the diet program based on this research was written by my colleague John Barban.

The research is both extremely fascinating and a little scary – it will definitely change the way you think about eating, nutrition and weight loss.

You’re going to lose weight, and my guess is you’re going to feel a lot better too.

You can get your copy here –> FLAT BELLY FOREVER

BP

The Dangers of Metabolic Adaptation

January 16, 2014
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The concept of metabolic adaption is scary to me. Not because it’s right or wrong, but because it’s often prescribed to dieters without any examination.

People are told that if they have been dieting for a long period of … Read More

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Building Muscle Slowly

January 9, 2014

This post was created simply because I was feeling sorry for myself this morning.

I wasn’t making any gains. Lifting weights was stupid. All I was doing was maintaining – complete waste of my time.

(Yes, I was being a … Read More

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The truth about Calorie Deficits

January 7, 2014
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By the strictest of definitions a calorie deficit means ‘any amount of calories that falls short of the amount of calories needed to fuel the energy needs of your body’. Or, put another way: A calorie deficit is … Read More

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More Protein, More Muscle…

December 29, 2013
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With some recent editions to the already impressive amount of studies on protein and muscle building I thought it was time to reiterate my views on the big P and muscle building.  

In the later part of 2013 we saw … Read More

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Your ONE Thing for Exceptional Fat loss…

December 20, 2013
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This last year I made it a goal to get out more…

Apparently, in the fitness industry I’ve developed a reputation of being rather inaccessible, and now that my kids are a little older (they’re 6 and 4 now) travel … Read More

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The skinny on saturated fats

November 10, 2013

I’ve noticed a lot of information popping up about saturated fat, including its role in modulating Testosterone levels in men. Of course, the minute you say that saturated fats may increase testosterone most people say ‘and give you a heart … Read More

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Calorie Counting

November 6, 2013
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Calorie counting is a weight loss tool. And it is a very valuable tool. There are many people who have successfully lost weight by doing nothing other than learning how to count calories and adjusting their diets accordingly.  However, in … Read More

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There is no substitute for hard work

October 3, 2013
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I’ve met a fair number of successful, self-made people in my life. They all work in different industries, and came from different backgrounds and walks of life. The one thing they all have in common? They all work hard. And … Read More

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