On the road to weight loss, a lot of you can expect underwater rocks, cobbles and stones that you can learn this text. In the process of losing weight is the most important – the daily comfort, because this approach to life and nutrition, began to catch up, that will change inevitably. Be gentle, friendly, neat, attentive to himself in this way.
Energy and balance calories
The first and most important asian study and understand – is a simple and energy intuitive lain in the balance. Words it sounds so: "eat more calories than you expend, you gain weight, less to lose weight". Will not matter what products or food were recruited calories. Also it really does not matter, how much you should eat proteins, fats and carbohydrates. Every person has its own intake of calories (depending on the size of the facility and the training) – assessment given by the "Count calories" - under the logo of Sosnica. If you want to lose weight eat 10-20% less of the norm. It is all, the rest is secondary. Similar experiments were carried out in different years and the result was the same: all participants lost weight during the calorie deficit regardless of the foods, where he came from. Decided to a total calorie deficit. There was even one odd study, where there is a calorie deficit for losing weight, but then it turned out that everything is in order — the subjects in vain lie.
It is possible to eat even a vain one fast food restaurant, but still a caloric deficit and lose weight?! Yes, that's right! Such an experiment is also conducted (and time). One of the most famous: high school teacher John Cisna school experiments natural science I decided to eat 3 months only fast food. During these 3 months, John lost 17 kg, and it is so impressed, that he even decided to continue the experiment for 3 months. A similar experiment fast food let University student Jared Fogle deserves to be the face of the company . He pushed the growth-193 kg 185 cm, But his one day his life changed when he began to eat a deficit of calories. He invented a diet deficit: 18-inch turkey for lunch, a sandwich with vegetables for dinner + a can of coke oven potatoes and a packet of chips. For the first 3 months she lost 42 kg, in – 111 kg, thanks to this diet deficit of calories. Weight loss (not health) matter how much you eat (calories), not what it is. Jared Fogle lost weight 193 82 kg per year supply deficit of calories.
Why no hunger, weight loss
Asia's first that comes to mind when considering the law of energy balance "the bigger the deficit, the greater the weight loss". On top of That, if you can't eat at all, there are or very little (300-500 kcal per day), it is possible to lose weight quickly. Of course, it gives short-term effect, but ultimately makes it worse: the return is inevitable, people simply because can't eat for a long time below the level of the basic metabolism. (the average woman, 30 years old, height 160 cm and weight 60 kg – the basic metabolic rate of around 1300 kcal per day and total about 2000 kcal/day). It is very useful when to remember the famous Minnesota "starvation" experiment 1944: kun under the supervision of a team of scientists, male voluntary tools long diet calorie in vain for them under a base metabolic rate (the average caloric intake of the participants was hungry step 1,570 kcal per day for six months). That's what happened to topics and will happen to all who dare to long time to eat below their basal metabolic rate:
- appear apathy, decreased interest in the discussions and previously hot Hello topics;
- increased irritability and aggressiveness, often outbursts of anger;
- decreased average heart rate (up to fasting the average heart rate was 55 beats per minute and after a vain 35, the body enters a power saving mode);
- the frequency of emptying of the rectum has become very rare – once a week;
- blood lad volume fell by 10%, the size of the heart diminished;
- appeared on the face, and knee, ankle, some rough skin;
- appeared dizziness, muscle pain, tinnitus, impaired coordination;
- decreased libido, and then disappeared completely, his testicles begin to produce less hormones, sperm count decreased, they become less mobile;
- had problems with mental health: scientists have identified with the help of tests, many participants in the hypochondria, depression, hysteria.
If long time to eat a deficit in calories below your basic metabolic rate, the time can be the same symptoms as the participants in the experiment. Almost always result after following are the famine: a set of even more weight than fasting, usually due to fat, the body began to actively stock up, as soon as caloric intake rises. But during the muscular tissue of the hunger strike, on the contrary return fairly quickly. This effect is called the yo-yo: as a result of every step of fasting the body is less and more meat and less fat. Thus, you get yourself into a metabolic corner, which would be long and painful. When hunger diet weight loss to pay mainly due to lymphoid tissue loss and muscle fiber, not fat, that does not give up and last less. Weight loss during fasting, of course, is obvious, but this is a temporary loss and will almost certainly return to even more harm and weight. Starvation diet almost always ends the same way: the food stall. Firstly, because it is impossible to dramatically sit and forever 500-700 (and even 1200-1500) calories a day and secondly, it contributes to develop the background of the loss of nutrients depression. Therefore, the advice of scientists and experts: if you want to lose weight, it is important to, the sum of the possible gradually, the deficit does not exceed 20% of the caloric intake. Such a strategy can give a stable result.
Diet with carbohydrate restriction. Water retention
A huge number of popular diets the most common symptoms are one – to reduce the consumption of carbohydrates. This is a very important detail, because in addition to the calorie balance quantities, including storage or fat burning, weight can change, because it retains water. So: carbs hold water in the body. Fat is Not, but to no avail water. An average sized person there is an operational energy reserve in the form of approximately 0.5 kg of carbohydrate (a substance called glycogen is found in liver, muscle, and blood of the son of flow, it is important that the and nutritional immunity). But the most important detail: every 1 gram of carbohydrates 3 grams of water.
So if glycogen stores Deplete (like not eating carbs), your body will be able very quickly, literally within 1-2 days lose 1-2 kg, as calculated in the reserves of carbohydrates, and therefore, more "plum" water, that this is related to carbohydrate reserves. (More about how this works, we have described in the text Lyle McDonald: Rule 3500 kcal = 0.5 kg). Loss This is in relation to fat reduction, but shown on the scale below. Once again, you can begin to consume carbohydrates (eat spaghetti, rice, buckwheat, bread) — the liquid back to the body. And that's fine. Who recommends 50-55% of calories from carbohydrates is good. However, the fast effect, which is given released in the first days of the diet calorie restricted, supports the myth of the miraculous in their efficacy. But in vain let's take a step and further list the cons:
- Limiting carbohydrates is lost, not fat, and depleted its operational reserves of energy (glycogen) in their stabilisation and association agreement with the water. The body and the more will the relative beautiful fabric, it is pointless to get 1-2 kg less liquid.
- This is a temporary festival of the year – until the first good part of the carbohydrates. Have you ever ready for more eat carbohydrates (to completely give up bread, pasta, rice, buckwheat, will become unnecessary)?
- This is a limited festival during the glycogen in the body in vain to 0.5 kg, which means add 1-2 kg of the method "merge" is not working. Therefore, this figure, in most cases, the "weight loss" ends.
- It can impair mood, brain activity (carbs – the most important of the unfinished legal matters taxation of the brain), can cause irritability, affect the immune system.
But what is a definite plus restriction of carbohydrates:
- Carbohydrates are the delicious level and they have to figure out calorie consumption. By restricting the carbohydrates allows you to carefully examine your diet and it is normally easier to monitor incoming calories.
Conclusion: no not all carbohydrates make sense to limit (with the exception of what is useful to eat less simple sugars), it is better to restrict the calories in their framework. It does not make sense to "drain" water.
Overview of the diet and how they work
"The Kremlin diet"
Essence: that's what writing compilers: a carbohydrate is the enemy, it is the carbohydrates into fat. Do not eat carbohydrates with a man and lose weight. Diet is permitted in vain little protein fatty foods and meat, fish, eggs, vegetables and fruits. Then, when the first steps in diet, get a little bit more carbohydrates. How it: and because of the depletion of glycogen stores, released the first day of the diet for men comes to weight loss due to water drainage. On top of the loss of water on the Kremlin diet it is possible loss and the body weight (muscle and fat) a deficit of kcal. Every 7-8 thousand kcal = plus/minus 1 kg (depending on the too much the norm these 7-8 thousand calories or vice versa — to eat at the same deficit). What to do: eat carbs and not have to worry about anything. Consume 10-20% less calories + fiznagruzki no, not lose muscle tissue.
Kefir diet
The Bottom line: a little meat, vegetables, a lot of yogurt. Kefir can drink whenever he want and how he want to. How actually: (and all previous), a water loss of 1-2 kg in the first few days, due to the reduction of carbohydrates (meat, vegetables and yogurt has very little). 1 kg of muscle Loss and fat every 7-8 thousand kcal deficit (or a set of 1 kg of fat, if you get meat and consume yogurt too much personal norms kcal). What to do: eat meat (or other foods), drink kefir (or moisture) and does not need to worry about anything. Consume 10-20% less calories + fiznagruzki no, not lose muscle tissue.
How to lose weight: a practical
Now when you are deeply versed in scientific theory and weight loss psychological pitfalls, gave me several practical chapters of journey of weight loss (limiting caloric intake). Experts write that for nothing 10% of those who lose weight keep a manage print for a long time. Another source writes that as much as 95% thinner to return lost within 1-5 years. We hope that if you read all that is written before this Chapter, greatly you can increase your chances to get into the successful 5%.
How do you know you calorie consumption. The subtleties and nuances
In 1990, the formula is designed for Mifflin-San jeor, considered one of which is the simple and most accurate to calculate energy needs. This formula considers the bill. In this example, the remainder on the calculation of calories: the easiest way to calculate total daily energy expenditure is to multiply the weight 30-35 kcal. People and higher the more active it is, the more you need to focus on the ceiling. Women need to pay more attention to the lower limit. For example, the estimated calorie consumption for females: 60 kg * 32 (moderately trained) = 1920 calories.
How to start a weight loss and how to stop not.
Read this Chapter, the man has already made an important first step. Come back to this text whenever there is a difficulty in looking for and answers. Remember the most important thing why a man should if to start losing weight and we had in this case, the functional. Here are the main principles that will help you achieve long-term success:
- Understand that the changes that you are going to implement in my life forever. How you look is not in vain genetics, but also a result of your life style, how you eat and what, what thornhill. If habits changes are temporary, the results weight loss will also be temporary.
- Proceed as slowly as possible, as small as possible steps. Don't force yourself once and change your life as a whole – because, most likely, it will not work. The enthusiasm of will power for a long time and go does not work. Type 1 new habit per month. To start with, for example, in order to observe how you eat: in vain to get used to calorie count and to understand approximately how many calories you've eaten for the day. Then gradually introduce new ways: for example, buy yourself a couple of pounds and vegetables fruits every couple of days (or at least a couple times a week). Do not operate abruptly, let this space gradually, the comfort of and it is forever, hurry up so does not make sense.
- Be very careful, and her sensitive. Don't forget to encourage yourself, reward your new healthy lifestyle, allow yourself to relief (treat yourself to your favorite foods, even if they do not look "healthy"), remember that even 10-20% of the diet is recommended to make traditionally "bad" foods, and usually do a diet that you really love. Because these food rules, you are now forever they can be as possible as comfortable.
- Exercise. This ensures that you can much better and to lose weight most of the fat reserves, not muscle. It will choose something to their liking. Even regular walking is beneficial to teach, it is enough to dwell on it.
- Put a healthy lifestyle a high priority. Trying to raise the importance of training in your schedule as high priority. In the end, this will positively affect work and family.
- Get pleasure from the process. This is the most important part of the process. We believe that to lose weight great experience to better this for the most part positive emotions.
Thank you for reading, and a man wants! Successful! Take care of yourself!