On the 5 & 1 Plan, the amount of protein you eat is comparable to that found in a typical American meal plan. However, the amount of carbohydrates is less. On the 5 & 1 Plan, an individual can expect to take in less than 100 grams of total carbs per day (generally in the range of 80-100 grams total). This lower level of carbohydrates, coupled with the reduced calorie level of the 5 & 1 Plan, allows your body to enter a fat-burning state. The video below is your best source for getting into a GREAT fat burn!
You’ll be feeling less hungry, more energized, and will be losing weight at a steady rate. If you are following the 5&1 plan 100%, you should be rounding the corner into fat burn (mild ketosis) after about 3-5 days. This is because your body only stores enough glycogen to provide fuel for 3 days. Once the glycogen is GONE, after 3-5 days, you will find yourself in fat burn. There are some instances that it takes a bit longer so work closely with your coach to stay on track!
Alcohol is metabolized as FAT. If you have an alcoholic drink, you may still stay in ketosis, but your body will use the alcohol as fuel instead of your body fat. Result? SLOWER weight loss.
Ketosis refers to a metabolic state where your body is burning fat instead of its preferred fuel of carbohydrates.
Yes & no. The 5&1 plan puts your body into a MILD ketogenic, or “fat-burning” state. Plans that invoke a SERIOUS ketosis, such as the Atkins or Keto, require your carbs be limited to less than 20g per day. On the 5&1 plan, we are eating between 80 and 100g of carbs daily - JUST enough to keep your brain functioning well and JUST enough to put you into mild ketosis.
If you have a high carb meal at some point while you are on the 5&1 plan, your weight will go UP. Every extra gram of carbs will be stored with an extra 3 grams of water. For example, if you eat 1 lb of chocolate, your weight goes up by 4 lbs (at least!) 1 lb carbs + 3 lbs water.
If you eat a really high fat meal - going over on nuts or cheese or something else (yes, even if it's zero carbs) - you WILL stay in ketosis, BUT your body will metabolize the FREE fat from the nuts because it is more easily accessed than your stored body fat. Again, this means slowed weight loss, or potentially weight gain.
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