Modified carb drop eating plans designed by Dr. Willey offer a unique approach to fat loss. We have seen most dramatic, life changing successes with this style of eating. When applied correctly and when incorporating food timing as a key part of your dieting, the modified carb drop eating plan can become an individual’s normal lifestyle and promote weight loss and physique maintenance better than most other diets.
There are more weight loss success stories behind this style of eating than perhaps all other dieting plans combined
This eating style applies is a series of mini keto runs (high protein and healthy fats with limited insulin stimulating carbohydrates) for no more than 2-5 days… followed by a high carb day (anywhere between 35-65% of total calories coming from carbohydrate. A person can consider they are following an ‘Atkins style eating plan’ for 2-3 days, followed by a day of a much higher carbohydrate intake.
This cycle is repeated a couple times per week as shown below:
A major benefit to the MCD eating plan is that high and low carb days can be planned around work meetings, family outings, dates with significant others, and work outs. One might consider doing a more aggressive work out following a high carb day, much like a distance runner that ‘carb loads’ the day prior to a race. The day after a carb load, one might exercise their weakest body part if doing resistance training, or do their most intense cardio work out on this day.
Benefits of a modified carb drop include the ability to support muscle mass and maintain or even improve fat loss. This eating style allows for a very normal lifestyle, making dieting very easy. You can accommodate some ‘pleasure eating’ and under the right circumstances, even indulge, as long as you get back to the basics of the MCD immediately following a high carb day.
Other elements to a successful modified carb drop eating plan include:
- A good meal plan: You need to plan out the low carb and high cab days around your schecule, and prepare meals and exercise accordingly.
- On your low carb days, you want to keep proteins at approximately 30% of your intake and elevate fats to as much as 60% of total calories. This is not a mistake! Keeping fats elevated on low carb days is essential for a successful outcome!
- You might plan on feeling a mild dip in energy when completing your low carb days, followed by a surge of energy on the high carb days. Understanding this cycle helps you mentally prepare.