Nobody wants to follow a diet for losing weight. That’s why we developed a nutrition scheme that does not look like a classic diet in the standard sense of the term. We will create a calorie deficit, but at the same time we will not deal with counting and other boring things. Lose weight can be much easier, but first learn the basic theoretical material to know why we do it that way, and not commercials.
Basics of losing weight
To lose weight you need a shortage of calories during the day. Regularly for a long time. That is, you need to spend more energy than you get from eating. The simplest method of losing weight is a 25% reduction in calorie content, and the appearance of a corresponding 25% deficit, which makes us lose weight.
Method 25% – the most common in bodybuilding and sports subculture. Let’s take a look at what will be the deficit and the approximate fat loss per week for our two diets:
- a man weighing 81 kg with moderate activity during the day
- a woman weighing 59 kg with moderate activity during the day
This is any modern standard diet, where most often, according to statistics, fat loss is 454-681 grams per week. Of course, the drawback of this approach is the need to create a large deficit to achieve this level of fat burning.
Ideal weight loss combines a nutritional restriction and the addition of physical activity, in order to achieve a complete deficit of 20-25%. Create a deficit of 250-300 kcal activity and 250-300 kcal nutritional restriction is quite feasible and does not require either a huge amount of exercises, or significant restrictions in nutrition. Needless to say, this deficit can be achieved only by nutrition, but it is impossible only by training, since volume training increases the person’s appetite.
What is a good standard 25% diet?
The approach is good for athletes and everyone working on productivity, since the diet has little effect on the gym and mental activity. Fat burns here rather quickly, so that the diet usually ends sooner. People larger, in order to lose a lot of weight, probably will not be delighted with a diet lasting a year, at least, everything will happen much faster than on a small deficit.
Concerning metabolism, a moderate deficit does not have a big impact on it. However, with such a rate of fat burning and the impact of calorie restriction on hormones such as leptin, etc. you can not get around the fact that the body will to some extent fight with a moderate deficit, but at the same time it will happen on any diet it does not matter what you do. It’s about laziness, less calories, and so on.
How to follow a diet?
Choose a diet for 6 weeks. Every day can be different, but it should be familiar to you. Simply put: analyze what you eat for a week. Weigh or write down all the food eaten by the day. Now cut the entire diet by 20-25%. From each portion of food you need to take ¼. You can do it even without kitchen scales, that is, by eye.
Thus, we trim caloric content of your usual diet. However, due to the fact that we do everything by sight, the probability of error is very high. In addition, a hungry person can deliberately make a mistake in subtracting 1/4, which often becomes 1/5 and even 1/6. To smooth such errors, you need to add physical activity, in order to increase the consumption of calories.
We recommend that you add 1-2 workouts, whether cardio or power. Duration from 50 to 80 minutes. This will be more than enough.
Selection of foods and dishes
Do not try to invent a bicycle or completely change yourself. On the contrary – eat absolutely usual food for you. The diet should be the same as before, but only with one “reservation” – minus 25%. To better follow this rule, write down your weekly diet by days and then repeat it from time to time.
Remember: the choice of products does not play a key role, because losing weight is not a refusal of sweets or fast food – it is a balance of calories and a deficit. Nevertheless, we recommend that you give up harmful food, as it is caloric and does not give a feeling of satiety for a long time, as a result of which a person eats more and more often, and in such circumstances it is more difficult to lose weight.