On the path to slimming offers you a host of sub-blocks, rollers and simply stones on which you will learn in this text. In the process of slimming down is the most important, your daily comfort, because it is the approach to life and nutrition, starting to adhere to that, you will inevitably be changed. Be careful, kind, careful, attentive to himself on this path.
The balance of energy and calories
The first and most important thing that you need to learn and understand – it is simple and intuitive to the law of energy balance. Words it sounds so: "if you eat more calories than you spend — take weight, less to lose weight". It is not important, what products or dishes were recruited in calories. Also does not have a decisive importance and how much in eaten was of proteins, fats and carbohydrates. Each person has his or her rate of calories (depending on body size and activity) – approximation of the figure will give the calculator, calorie Calculation” under the logo Sonika. If you want to lose weight, we must eat 10% to 20% lower than this rate. That's all, the rest is secondary. Have conducted similar experiments in different years and the result was almost the same: all the participants in losing weight with a lack of calories, regardless of the food they have made. Decided, the deficit of calories. It even has a funny of the research, where the deficit of calories is not to lose weight, but it turned out that everything is in order — the subjects simply lied.
It is possible to eat at least one fast food restaurant, but with a deficit of calories and still lose weight?! Yes, it is true! Such an experience is also past (and more than once). One of the most famous: the professor from high school John Cisna in the school context and the experience of science has decided to eat 3 months exclusively in a fast-food outlet. Beyond these 3 months, John lost 17 kg and he is so impressed that he decided to extend his experience of 3 months. Similar to the experience of fast food has allowed a university student Jared Fogle of win, becoming the face of the company . He weighed 193 pounds, with a height of 185 see, But one day her life intervened, after which he began to eat with a caloric deficit. It has invented itself a diet with a deficit of: 18 cm turkey sandwich for lunch, a sandwich with veggies for dinner + a pot of cola and a packet of baked potato chips. For the first 3 months, he lost 42 kg, for the year – 111 kg, thanks to this diet, with a caloric deficit. For weight loss (but not for health) has the value of the amount you eat (in calories), and not what it is. Jared Fogle lost weight from 193 to 82 kg for the year of the diet with a caloric deficit.
Why not to die of hunger in order to lose weight
The first thing that comes to mind, after the discovery of the law of energy balance“, more deficit, more and lose weight”. In other words, if not to eat at all, or there is very little (300 to 500 kcal per day), you can lose weight quickly. Certainly, this will give an effect in the short term, but ultimately will make things worse: the return will be inevitable, since the man is just not able to long-term is to eat below the level of basic metabolism. (for the average woman of 30 years, the growth of 160 cm and a weight of 60 kg, the basal metabolic rate is around 1300 kcal per day, and in general about 2000 kcal/day). It is very useful to recall the famous Minnesota the "poor" experience of 1944: when under the supervision of the scientific group of the man voluntarily was sitting on the long-term a diet calories just below the level of their basic metabolism (in average the caloric value of the diet of the participants to the experience in the major phase was to 1570 kcal per day for six months). This is what happens with the participants and will happen with all those who have a long time to eat below the level of your own basic metabolism:
- appeared apathy, decreased interest in the debate previously hot for them topics;
- the intensification of the irritability and aggressiveness, increased anger;
- decreased average heart rate (up to the famine, average heart rate was 55 beats per minute, and after only 35, the body is spent in energy-saving mode);
- the frequency of emptying of the rectum has become extremely rare – once per week;
- the blood volume decreased by 10%, dimensions heart has decreased;
- appeared swelling of the face, area of the knees and ankles, some coarse to the skin;
- appeared dizziness, muscle aches, ringing in the ears, worsened coordination;
- libido decreased, iup disappear, the testicles have to produce fewer hormones, the sperm count decreased, they became less mobile;
- there were problems with the mental health: scientists have identified using tests of many of the participants in the hypochondria, depression, hysteria.
If you have time to eat with a caloric deficit below the level of basic metabolism, with the time, you can have the same symptoms as the participants in the experiment. Almost always the consequences of artj after the hunger, are the following: a set even more weight than before the famine, and most often at the expense of adipose tissue – body begins to more actively to make reservations, as the only caloric intake high. And here is the muscle tissues during the hunger strike in the reverse incinerated pretty quickly. This is called the yo-yo effect: the result of each step of the famine in the body less muscle tissue and more fat. Therefore, you can drive in the corner, selected key from which would be long and painful. For the hungry plans slimming product in large part due to the loss of lymphoid tissue and the muscle fiber, not fat, who did not give up and fate in the last round. The loss of weight during fasting, will certainly be there, but this loss will be temporary and will almost certainly return again a lot of damage, and weight. The starvation diet ends almost always the same: with regards to the arrt. First of all, because it is impossible dramatically and forever sit on 500-700 (and even 1200-1500) kcal per day, secondly, it will promote the develops because of the loss of nutrients and depression. As a result, the recommendation from scientists and experts: to lose weight gradually, if possible, on the deficit of not more than 20% of your rate of calories. It is this strategy can give a stable result.
A diet restriction of carbohydrates. The water retention
In a large number of diets popular it is a common symptom of the reduction of carbohydrate consumption. It is a very important detail, because in addition to the balance of calories, dictate particular save, or the burning of the fat, the weight of the body may vary with the retention of water. So here it is: carbohydrates, delay in the body of water. Not fat and water. In the medium-sized man, it is the operational margin of the energy in the form of approximately 0.5 kg of carbohydrate (this substance is called glycogen, is found in the liver, the muscles, the blood circulation and it is important for the survival and immunity). But an important detail: every 1 g of carbohydrate delayed a further 3 g of water.
Therefore, if the reserves of glycogen drain (for example, not eating carbs), the body is able to very quickly, literally within a period of 1-2 days to lose 1 to 2 kg due to the reduction of stocks of carbohydrates and therefore, even more of the “plum” of the water, that it carbohydrates stocks bind. (Details on how this works, we have described in the text of Lyle Mcdonald: the Rule of 3500 kcal = 0.5 kg). This loss will not have relations to the burning of subcutaneous fat, but will be visible on the scale. As soon as you start eating carbohydrates (eat spaghetti, rice, buckwheat, bread) — liquid back to your body. And it is normal. The WHO recommends that they receive 50% to 55% of calories is from carbohydrates – that's great. Moreover, the effect quick, which give in the early days of a regime of calorie restriction, supports the myth of their miraculous medal efficiency. But let's take a look just a little further and we list the disadvantages:
- By restricting carbohydrates is not lose the fat layer intermediate, and will run out of operational stocks of energy (glycogen) and is related to them water. Your body is nice and proportional, simply by it is 1 to 2 kg less liquid.
- This is a temporary phenomenon until the first good portion of carbohydrates. Are you ready for more not eating carbs (completely give up bread, pasta, rice, buckwheat, sweet)?
- It is a little bit the phenomenon of glycogen in the body up to only 0.5 kg, this means more than 1-2 pounds this method “merge” will not work. This is why, on this figure, in the vast majority of cases “slimming” and ends.
- This can lead to problems of mood, the activity of the brain (carbohydrates – the main fuel of the brain), causing irritability, the deterioration of the immunity.
And here's what indisputable benefits limits carbohydrates:
- Carbohydrates are delicious and they are easily exceed the rate of calories. The restriction of carbohydrates allows you to carefully watch her diet and, in general, facilitate the control of calories.
Conclusion: no sense to limit the carbs (unless it is helpful to eat fewer simple sugars), it is preferable to limit the calories, in their framework. It has very little meaning and to “merge” the water.
The review of the plans and exactly how they work
“The kremlin diet”
The essence, Here's what write to the editors: the carbohydrate is your enemy, it is from carbohydrates to grow. Do not eat carbohydrates and you will lose weight. A diet that is only protein and a little fat products: meat, fish, eggs, vegetables, fruit. Then, after the first phases of the regime, is allowed to do little by little add carbs. How actually works: because Of the depletion of glycogen stores, in the first days of the diet produces weight loss through water discharge. On the top of the water loss on the kremlin diet is possible and the loss of wet weight (muscle and fat) when the deficit kcal. All of the 7-8 million kcal = more/less than 1 kg (according to one of too much to eat a standard on these 7-8 million kcal, or vice-versa — fed at the same deficit). What to do: eat carbs and don't worry about nothing. Consume 10 to 20% less of their calories + do the fiznagruzki, in order not to lose muscle.
Kefir diet
The essence: a little bit of meat, vegetables, a lot of kefir. Kefir can drink when you want and how many you want. How actually works: (and all previous) moisture loss – 1 to 2 kg in the early days, through the reduction of carbohydrates (in meat, vegetables and yogurt, it is very little). A loss of 1 kg muscle, and fat for all of the 7-8 million kcal deficit (or a set of 1 kg of fat if you get to the meat and the kefir consume most of your personal standards kcal). What to do: eat meat (or any other food), drink kefir (or any other moisture) and do not worry about nothing. Consume 10 to 20% less of their calories + do the fiznagruzki, in order not to lose muscle.
How to lose weight: the practice
Now, when you are deeply familiar with the scientific council to the theory of thinness and psychological submarines of stones, we will give some practical advice chapters on your way to slimming (restriction of caloric intake). The experts write that only 10% of those who loose weight can't keep the result of a long period of time. Another source of writing that almost 95% of the diluent return lost in 1-5 years. We hope that if you have read carefully everything that has been written in this chapter, then you increase your chance to get into the successful 5%.
How to know your rate of calories. The subtleties and nuances
In the 1990s, has been developed by the formula Mifflin-San Giora, who is considered one of the simplest and most accurate for the calculation of the energy needs. It is through this formula, estimates the calculator. Here is an example of the calculation of the rate of calories: a simpler way to calculate their general living costs of the energy – multiplying the weight of the body on 30-35 kcal. The largest and most active, man, no need to focus on the upper limit. Women need to focus more on the bottom border. For example, the example of the consumption of calories for women: 60 kg * 32 (moderate exercise) = 1920 kcal.
How to start to lose weight and how do not throw away.
Having read up to this chapter, you have already made an important first step. Come back to this text each time you are experiencing difficulties and seek answers. We recall the most important thing that you should begin to lose weight and how can we mobilise themselves in this case. Here are the most important principles that will help you achieve long-term success:
- Be aware that the innovations that you will introduce in his life, it is forever. What you seem to be is not only genetic, but the result is to your lifestyle, what you eat, what you are doing. If a change in habits will be temporary, and the results slimming will also be temporary.
- Proceed slowly as possible, the maximum of small steps. Do not force yourself to change his life once and in its entirety, because, probably, it will not work. Based on the enthusiasm and the willingness to go a long time will not work. Do not enter more than 1 a new habit in the month. Start, for example, to observe that you eat: just getting used to it counting calories and understanding how many calories you've eaten for the day. And then – the gradual introduction of new habits: for example, buy a pair of kilos of fruit and vegetables every two days (or at least a few times per week). Don't act dramatically, enter in this mode progressively and more comfortable – it is for ever, so hurry-you has no meaning.
- Be very careful and sensitive to itself. Don't forget to encourage you rewards for new habits, let it stay (make you your favorite foods, even if they do not appear to be “in good health”), don't forget that 10% to 20% of the ration the same it is recommended to make the release conditional “harmful” products and, more generally, create your diet that you really like. In effect, these rules power with you forever – that they are the most comfortable.
- Do the physical exercise. This ensures that you will be much better feel and lose weight for most of the stocks of fat, and not muscle. In doing so, choose something of the soul. Even walking by an ordinary – quite a useful exercise, it is necessary to stop on it.
- Put your healthy living a high priority. Trying to raise the importance of training in his calendar up to the highest priority. Finally, it is to have a positive impact on work and family.
- Get the joy of process. This is the most important part of the process. We believe that losing weight is better easy, enjoyable and experience on this path, for the most pleasant emotions.
Thank you to all of you who have read and for your commitment! Will succeed! Take care of you!