DIETARY OBSERVATIONS – FAMINE PHASE
The common denominator to success in this phase is calories. In published studies, nitrogen balance was decreased dramatically simply by virtue of being in a negative caloric balance. By restricting protein, we decrease it even further. Here are some tips on how to make it work:
1.) Eat no more than 8 times your bodyweight in calories. For a 200lb athlete, that’s just 1,600 calories a day. Yes you will be hungry, but that’s the point. Lowering calories is the most important factor.
2.) Consume 30 grams or less of protein per day. This is not a misprint! Shoot for no more than 30 grams of protein per day.
3.) Experiment with a juice or vegetable fast. If you’re pinched for time or just lazy, pick up a bottle of low sodium V-8 and consume throughout the day. Fasting holds great promise not only in activating anti-catabolic machinery but in cleansing body toxins. Those of you who live on a farm know that when an animal gets sick it stops eating. It does so for a reason: to purge toxins and heal.
4.) Very low carbohydrate diets. While well known for fat loss, this particular strategy also generates plenty of ketones, which helps people deal with the hunger. For some, it makes the difference in getting through these 5 days.
5.) Diet suggestions include The Warrior Diet (warriordiet.com). In a nutshell, this radical strategy calls for fasting during the day, a small pre-workout meal of 200- 300 calories from fruit, the depletion workout recommended and then eating the balance of your calories for the day during your post workout meal. Yes, it’s difficult, but it does seem to do the job (and do it nicely) given our objective. Ease into it by fasting until noon day one, and add an hour or so each day.
6.) Following is a list of “catabolic” foods that are ideal to consume:
Black/Blueberries, Limes, Pineapple, Cantaloupe, Grapefruit, Oranges, Plums, Strawberries, Lemons, Raspberries, Pears-Bartlett, Watermelon
Artichokes, Celery, Parsley leaves, Sweet Potato, Asparagus, Cucumbers, Peppers, Tomato, Broccoli, Eggplant, Radishes, Zucchini, Brussels Sprouts, Leeks – cooked, Spinach, Carrots, Lettuce