Why diets do not work?
Diets do not work in the long term is what most studies show. You lose weight, but it takes its pounds in the long run, with a little bonus. To understand that we must build muscle diet is difficult to accept.
People typically turn to drastic diets or miracle methods found in magazines, whose sole purpose is to sell “Lose 10kg in 2 weeks before the summer holidays and effortlessly.”
Many people are on a diet several times during the year, and are victims of “yo-yo”. Indeed, the body adapts and reduces its metabolic rate when it is facing a famine that drags. He is then forced to adapt and use less energy.
Basal metabolism or “basal” depends on several factors such as age, sex, muscle mass and fat but for some, it also depends on genetics. We are therefore not equal to the plate and some can eat a lot without taking others do not, this is how …
The energy intake of calories this type of diet is generally low, but protein intake is problematic especially when significant decline. The body will then draw directly into the muscles, which are reserves of amino acids and energy to compensate. Less muscle is lower metabolism so calories burned by the body.
These deprivations can not last forever, they eventually crack and resume a normal diet before and then let go of the worst food. They regrossissent then even more than before, even eating light because the decreased metabolism, and the body made reservations when another famine! These plans also deprive of vitamins and minerals, with negative consequences for health (including calcium).
In addition, the social life is affected because dieters are constantly tired long or aggressive, and is the spouse or child support.
For there to fat loss, it is necessary that the energy costs are higher in calories, so the solution is to dry to reduce caloric intake by feeding and increase energy expenditure with physical activity. We will discuss the power part, and ways to increase energy expenditure.
Lose weight: fat, not muscle!
This is a realistic and not excessive. Want to lose more is quite possible, but the weight loss will probably muscle mass.
As previously explained, lose muscle lowers metabolism, ie the consumption of calories your body, and loss of ability to lose fat because they are burned in muscles (mitochondria).
After a while you will notice that the weight loss is no longer necessary and you will have to reduce your intake even more to lose.
Regime, possibly followed by a dry, is something difficult to live for the practitioner muscle that provided so much effort to get to earn a few pounds of muscle. The goal is to minimize the loss of muscle and lose maximum fat. For ten pounds overweight, it will take on a diet for two months and a half, varies among individuals.
Some will lose a lot and quickly at the beginning of the regime. For example, if you are obese with a large excess fat and in addition you are retaining water, you lose more than a pound a week for your body, the more fat loss, lose the stored water in excess.
Others will be more difficult and it will be up to you to adapt to your diet over time.
The 8 most important points for the diet!
Do not decrease your caloric rate abruptly!
This is the best way to lose weight, yes, but mostly muscle mass. Rather, it is advisable to gradually reduce food intake.
Percentages for each nutrient, if you want to lose weight and reduce the loss of muscle mass, go to 30% of calories from protein, 20% fat and 50% carbohydrates. Use for the calculation table in this part of the site or the diet online calculator calories.
Eat quality protein sources!
If you are new to bodybuilding and you do not know anything about nutrition, see section dietaryprotein to be sensitized on the importance of protein when on a diet with bodybuilding.
To your diet or your hair, eat quality protein at each meal and vary your sources to maximize absorption. For example, you can complete animal protein with plant proteins from legumes or starchy. Maintain a high protein intake but not excessive. We suggest 1.5 g / kg of body weight of protein to a diet with sports, and 2 to 2.5 g / kg for those who are weight training and who wish to sharpen. In practice, an athlete weighing 70 kg take 2 x 70 = 140g of protein spread over 4 or 5 meals and snacks.
Prefer complex carbohydrates rather than simple!
Gradually reduce the carbs, but do not remove the long-term strength and keep fishing for your daily activities and sports training.
Simple sugars can be eaten a little breakfast in the morning and after sitting for faster recovery and replenish glycogen. It consumes little by rappport complex sugars, and it will adjust intake according to the intensity of the session.
At the discretion of the plan and the results on your body, it will adjust this parameter ie increase carbs “slow”, low glycemic index , if there are too many weight loss or decrease if we do loses enough.
It is better to reduce the intake of carbohydrates in the evening to avoid the store as adipose tissue (body fat). The evening meal is rich in protein and low in carbohydrates.
Eat low-fat, but enough for you!
Chasing fat to not swallow a gram is harmful to health. We must eat enough to avoid deficiency.Prefer oils rich in essential fatty acids and does not get below 10% of caloric intake.
Opt for foods that have a good satiety index!
They are those who cram, fill up and stall. Eg cereals, fiber, vegetables, legumes, fruits, oatmeal, for example, and many others.
They do not make you fat, and fiber are not absorbed by the body. You should not be hungry during your diet otherwise you throw out the worst. For this, we eat often, but not necessarily more quantity and calories.
Take 4-6 small meals per day rather than three hearty!
Many nutritionists recommend eating this way. The advantages are many: increased metabolism (digestion), better absorption and utilization of nutrients and calories, improved production of hormones (endocrine system), increased protein synthesis, quicker recovery, stable rate of energy.You have to eat more often and spread the calories.
Some supplements can help you!
Said thermogenic supplements, increase heat production by the body. These include caffeine or guarana, stimulants and fat burners. Those herbal cassis as the orthosiphon, artichoke, dandelion have some interesting properties. Others are lipotropic such as choline, inositol, guarana, chitosanor Citrus Aurantium. They may be more at a weight loss diet, but bet especially good nutrition.
Reload periodically carbs!
Reload carbohydrate stimulates muscle anabolism. Charging carbohydrate is a technique used by bodybuilders to not be flat, and avoids the low calorie diet too lowers energy levels and hormones.This allows muscles to recharge glycogen and keep the strength and volume. Consider also that strength training is catabolic, ie it destroys the muscle. To limit this catabolism consume carbohydrates after the workout. This principle of cyclic feeding at the base of zigzag regimediscussed on this site.
In some systems, is the principle meal wildcards can recharge and have fun from time to time to take psychologically and socially.
How to check the results?
There are several ways to assess and monitor the evolution of your body during your diet.
You can use a compass to measure manually at various points of the body fat under the skin.
There are also scales impedance. They give an initial response, even if these values are to be taken lightly, because not always reliable. They nevertheless allow to assess changes in muscle mass and fat.
The best way to check your appearance, in addition to weighing, are the measure of waist and your reflection in the mirror. Seek the advice of another person, a relative, to assess your physical changes because when you see every day, it’s hard to assess changes.
Following assessment and results, it will adjust your diet, ie increase caloric intake (low GI carbohydrates) if you lose too much weight and muscle size, or decrease if you do not lose or not enough.