A well-thought-out reduction
Many people heading for reduction often use different types of ‘miracle diet’. This type of diet is most often written by people who are not familiar with the topic at all.
Why do people use such diets?
Well, in the first 3 days on a reduction diet, the weight loss is 70% water. After a short time you can quickly notice changes in the muscle circuits and significantly lose weight. Many people with insignificant theoretical knowledge fall into this trap by deciding for a further fasting contributing to the catabolism of the muscles and not feeding the body through a large cut of kcal. Any nutrition tips and sample menus should come from professional newspapers, the subject of which is based on nutrition.
However, when we return to rational nutrition, the body defends a larger pool of kcal in adipose tissue. This is due to not adequate reduction and the effect of such weight gain is called the yo-yo effect. A man is a complicated machine if suddenly we subtract from the diet too large kcal pool, any energy excess will be put off to protect against another such a jump.
The calorie deficit of the reduction diet should be between 200-900 kcal and it depends on the organism and its structure. The best and I think a very effective way is to subtract 200kcal and observe changes in weight. We check the weight every 1-2 weeks. With proper weight loss in one week, we should lose 0.5-1kg of fat per week. If we fly too much, it means that we need to add some kcal to avoid yo-yo effect and muscle loss. If after 2 weeks we do not notice loss of weight, it means that we have to subtract another 200kcal and observe the body’s response.
There are many types of diets and many organisms that use them. Everyone will react differently to each diet, so the fact that someone on a given diet has dropped 10kg does not mean that you will also achieve such success on it. You have to experiment and get to know your body to know how it reacts to individual changes.
It very often happens that people who are overweight and obese decide to lose weight. Persons should first limit the amount of food rations eaten by them, and above all eliminate excess of saturated fats, use of simple carbohydrates and those with a high GI (Glycemic Index) during the day. These include highly processed coals such as white rice, corn flakes, etc., white bread, table sugar …
The best way for such people will be gradual elimination of this type of food from the menu. You can plan it so that one week we completely eliminate fast food, the second we limit the sweetening of drinks with sugar, and so on we eliminate our unhealthy weaknesses. Treat white bread and other processed high carbohydrates, replacing them with groats, brown rice, potatoes, oat flakes.
The higher the processing of a carbohydrate product the higher its IG. Glycemic index is an indicator of how fast the blood glucose level increases after consumption of a given product in relation to crystalline glucose of which IG is 100. Simple carbohydrates and those with a higher IG are recommended for consumption only after physical exercise to supplement muscle and liver glycogen when the rate of absorption is very important. But also after the training that it is necessary to supplement this source of energy does not mean that we can eat delicious sweets. Of course, it is better to eat such a wafer in a meal after training than during the day.
So we give up junk food, sweets, dump table sugar and minimize white bread, and we give wholemeal bread wholewheat.
Under no circumstances should we rely on the vegetables / fruits themselves – which is usually the basis of the so-called ‘miracle diet’.
In every diet should be vegetables and healthy fat (exception meals before / after strength training). They will make it possible to supplement the deficiency of vitamins and minerals on the reduction diet, while providing not so much calories. The exception is here maize, white beans, soy and lentils and their sprouts – they provide a lot of energy so we should include them in the diet.
On reduction, in a special way we should take care of increased protein supply in the diet in order to minimize muscle catabolism while accelerating catabolism of the adipose tissue by thermogenesis.
In the case of the exercising person, whose energy demand for nutrients is even twice as high, the amount of protein should be 2.2-3 g / kg body weight. Focusing on protein of animal origin.
We reduce carbohydrates depending on how much kcal provides fat and protein.
The source of fat in any diet, whether mass or reduction should be non-refined vegetable oils, namely Olive oil Extra Virgin, linseed oil, grape oil and fish fat which is a source of essential fatty acids (essential fatty acids) – omega3, which usually is missing in every diet. EFAs are found in fatty fish and in dan – fat obtained from fish liver and whales.
Other types of fats of animal origin are saturated fats, which you do not need to worry about. The source of saturated fats are also coconut and palm oils (as the only vegetable). The rest of the oil contains significant amounts of PUFA (polyunsaturated fatty acids).
In each product, the amount of fatty acids are different. Proportion between these acids is 1/1/1 nnkt / watt / saturated.
Some people have large amounts of fat. can manifest themselves in various ailments, such as diarrhea.
The speed of metabolism, which during the negative balance of calories slows down, is of great importance here. Therefore, it should be ensured that they are constantly at high speed.
The amount of meals in each diet and also here should be 5-6 with breaks between 2 to 3 hours.
And to illustrate everything nicely
Energy delivered> Energy collected – We grow
Energy delivered <Energy collected – We lose weight
You can read also: Fat burners – support in reductionPosted on: February 26, 2019