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Preloading Phase

The purpose of this step is to stoke your metabolism before starting the Core Phase. If you have been restricting calories recently, or if you've lost weight recently but are currently in a plateau or stall, most likely your metabolism has slowed. This is especially true if you've been feeling tired or low energy or fatigued.

Boosting your calorie intake for a few days will help up-regulate your system, including key hormones related to metabolism and appetite. This way, when you start the Core Phase, your system will be primed and ready to start burning fat. Otherwise, you may simply slow your metabolism even more.

NOTE: If you have been eating normally for the past 2 - 4 weeks, meaning you have not been restricting calories and have been eating more or less freely, you don't need to do this step. However, even if you don't think you need it, there are some psychological benefits. Preloading gives you a few days to enjoy yourself while at the same time making you mentally ready to start the diet. After overeating for two full days, you'll be sick of it and ready to start watching the weight fall off.

Preloading Instructions: It's pretty simple ... you are going to eat freely -- as much as you want, anything you want -- for two days.

It's best to focus on fatty foods and not high-carb foods or sugary foods. You can eat some carbs, just focus more on fats. If you've been following a low-carb diet, you DEFINITELY want to eat more carbohydrates. Eat mostly fat, but don't restrict your carb intake. (NOTE: The exception is if you have been following the keto diet and you don't want to break ketosis; obviously in that case you want to stay within your carb limit and focus only on fat.)

Note that you may gain weight during the Preloading Phase, particularly if you're consuming more carbohydrate than usual. That's perfectly normal. The good news is that this weight comes off in the first one to two days.

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