One of the first questions you may have about the supplements I take is “Why do you need them for fat loss?”. While not everyone who has been on a diet for a few years and lost weight will require a supplement, there are a number of nutrients that have been shown to be beneficial for weight loss.
Fitness trackers, such as Fitbits and Garmin, track steps, distance and calories for your convenience. But have you ever wondered why they’re so popular and what the purpose of the devices really is?
Fat loss is an essential part of a healthy lifestyle. It is an end result of developing a healthy eating plan and exercising regularly. But, not everyone can easily lose weight. That is why supplements are needed. SUPPLEMENTS help your body to lose fat faster and easier. They also help to maintain your health and help you feel better. They are not needed to lose weight. Supplements are only recommended to help with weight loss.One of the questions I often get from people who want to lose fat is whether or not they should have meal days. I wondered the same thing when I started the diet. And now, after going through several phases of fat loss, here’s what I’ve learned about food days: Do you have to do food days? Meal days can help you stick to a calorie deficit more easily, because they give you the opportunity to take a psychological break by eating few calories. Regular meal days can also help reverse some of the metabolic adaptations that occur with prolonged calorie deprivation. I learned that eating during a contraction is very good for well-being and better long-term results. In this article I will explain what meal days are, why I recommend using meal days, and finally how to organize meal days. Let’s go!
What are feeding days?
Offloading days are scheduled days when you take a break from your diet/calorie deficit by increasing your calorie intake, often at the expense of carbs. The aim of this meal is to replenish energy reserves, provide a psychological break and thus improve well-being, performance and results. As for fattening days, there is a lot of science fiction research around this topic. But there is research that confirms the positive effects. Let’s dig into this subject and look at the real benefits of release days:
Feeder daily allowances
Have you ever heard of the expression diet fatigue? Dietary fatigue refers to both mental and physical fatigue caused by a calorie deficit. When we consistently eat fewer calories than we burn during the day (which is necessary to lose fat), we also impair our ability to recover, and most of our body systems adapt to taking in fewer calories. These adjustments lead to a reduction in physical and mental energy, which can then have a significant impact on our well-being and results. Diet fatigue is the biggest enemy of fat loss. When you get too tired, your body and mind start working against you, requiring you to use willpower to keep seeing results. And as much as we’d like to think we control the will, unfortunately sooner or later we give in to our natural impulses and give up the diet. Don’t get me wrong: If you are dieting to lose fat, sooner or later you will feel tired and there is no way to escape it. That’s because you’re denying yourself one of the most important aspects of fat loss recovery: calories. But there are ways to effectively reduce accumulated fatigue, and rest days can help.
How trash days can help reduce fatigue
There are two types of fatigue that we can experience:
- Psychological fatigue
- Physiological fatigue
The first, psychological fatigue, is the mental fatigue we feel when we eat fewer calories. It can include a decrease in mental energy, mood swings, low mood, not following a diet, etc. Second, physiological fatigue is the physical wear and tear we experience as we consume fewer calories. It can include things like low physical energy, low energy, aches and pains, etc.
Days of exhaustion and mental fatigue
As for mental fatigue, research has shown that even a day of supportive eating can significantly improve mental well-being and restore many of the negative psychological adjustments caused by dieting. This phenomenon was discovered when a group of researchers sent a computer survey to a group of subjects with the following question: -What do you like best: A diet of 1500 calories a day for 7 days or 1300 calories for 6 days with 1 day of 2700 calories on the last day of the week? Both options result in the same weekly calorie intake (same fat loss per week), this is more important than the daily calorie intake by the way, here is a visualization: Almost all subjects chose the second option, simply because they found 1500 and 1300 calories equally poor. But this day when they could indulge in tastier food seemed like a very pleasant break and compromise. Another psychological benefit found in studies related to food consumption, especially carbohydrates, is increased levels of the neurotransmitter serotonin in the brain. Serotonin is a substance that makes you feel good, and increasing it over one day can drastically improve your mental state over the next few days.
Working days and physiological fatigue
So one meal a week should be conducive to the psychological enjoyment of weight loss and help reduce mental fatigue. However, one day does not seem to be as beneficial for physiological adaptations such as slowing metabolism, glycogen replenishment, hormonal status, etc. I mean physical fatigue. But this is where it gets interesting: It has been shown that eating longer meals for 2 or 3 consecutive days can reverse some of the physiological adaptations caused by slimming. A study by Dirlewanger et al. showed that a three-day maintenance diet reversed the metabolic slowdown by increasing the TDEE (total energy expenditure per day). This effect seemed to start on the second day of the three-day diet. Moreover, another study by Olson et al. found that the hormonal imbalance caused by persistent caloric deficiencies can be reversed by eating for at least two consecutive days. In men, this is usually the worst ratio of testosterone to cortisol. If you train at least 2 consecutive days a week, the ratio will be better, resulting in better performance and making you feel better while gaining more muscle mass. So when you combine your meals, you get positive psychological and physiological benefits that make your fat loss phase easier.
How often should you have a food day?
alt=banana pancake fitness width=746 height=400 data-ez= data-ezsrc=http://server.digimetriq.com/wp-content/uploads/2021/05/1621970054_640_Step-By-Step-Guide.jpg /> The frequency of diet days depends primarily on two things: your psychological commitment and your current body fat level.
Refusal days and psychological obligation
What I mean by psychological commitment is the degree to which you can stick to a low-calorie diet without interruption. If you think it’s okay to eat at a calorie deficit for a few weeks before you start craving new foods, that’s fine, snack whenever you feel like it. But on the other hand, if you can barely make it through five days of calorie deprivation before you go crazy, then maybe one or two days of planned meals a week is reasonable.
Days of fattening and body fat percentage
The second thing that can help determine how many meals you should eat is your current body fat percentage. From experience we know that the optimal rate of weight loss should not be based on body weight, but on body fat percentage. These are the areas:
|body fat %.||Fat loss/week|
|30%> 20-30% 15-20% 12-15% 9-12% 7-9% <7%||~1.1 kg (2.4 lbs) ~0.9 kg (2 lbs) 0.45-0.7 kg (1-1.5 lbs) 0.45-0.6 kg (1-1.3 lbs) 0,35-0,45 kg (0,75-1 lb) 0.2-0.35 kg (0.45-0.75 lbs) ~0.2 kg (0.45 lb)|
As you can see, the leaner you are, the slower you will lose fat. This is obvious, because the less fat there is in the body, the more our body tries to conserve the remaining fat. If we tried to lose fat faster than our respective body fat percentage, we would begin to lose muscle mass, we would feel bad, and it would have negative effects on our health. You may be wondering what this has to do with layoff days. Overlapping diets (2-3 days in a row per week) would help to reverse some of the negative metabolic adaptations caused by dieting, and would significantly improve psychological adherence to a diet to lose fat. Using planned meal days, rather than simply limiting calories each day, is a very important strategy for achieving optimal results and wellness during the fat loss phase. I wrote more about this strategy in this post. But in a nutshell, here’s how it works: Step 1 – Determine the number of meals per week based on the amount of fat in your body. Here is the number of repetitions I find most effective for me and my clients: Step 2 – Recalculate your caloric deficit, taking into account low and maintenance days. Let’s take an example and say you start with 80 kg, 18% body fat and a daily calorie intake of 2200 per day, which in this example should result in a loss of 0.6 kg per week. As you can see from the list, I recommend starting with one meal per week since you have 15-20% body fat. To calculate the amount of calories you need to consume for 6 low-calorie days and 1 daily meal, you first need to convert your daily calorie intake to a weekly calorie amount. 2200 x 7 = 15400 calories per week Then subtract 1 day of service (riff) from this weekly total. 15400 – 2800 = 12600 calories Finally, divide these remaining calories by the remaining 6 days: 12600 / 6 = 2100 calories So to lose another 0.6 kg per week, this time with one meal day per week, in this example you would need to eat 2100 calories for six low-calorie days and 2800 calories for one meal day. Step 3 – As you get slimmer, reduce your calorie deficit by simply taking an extra day to eat according to your new body fat percentage. So, after, say, 3 to 5 weeks, you will reach 15% body fat. It’s time to slow down the pace of fat loss to avoid losing muscle mass and/or other problems associated with starvation fat loss at a lower body fat percentage. Instead of reducing the caloric deficit by eating less every day, be smart now and aim for positive effects on your metabolism, glycogen replenishment, hormonal balance and psychological connection. This is done by adding an extra day of maintenance diet to an existing food day. You see, in this way you have just reduced your calorie deficit and your fat loss, while undoing some of the negative physiological adjustments caused by the deficit. And besides, you have two whole days in a row to enjoy the food even more! Isn’t that great? All you have to do is repeat this process every time you reach a new body fat percentage. This is the power of nutrition. In fact, I think this is the most powerful strategy when it comes to losing weight effectively while having fun. By doing this, you will slowly reduce your caloric deficit over time through regular maintenance breaks, and this is definitely the key to making fat loss easier and more enjoyable. But most importantly, keep building up your diet until you reach a point where you’re almost maintaining your calorie intake every day and still getting leaner. As you approach the 10% body fat mark, maintain your calorie count 3-4 days a week. The other 3-4 days of deficit will pass so quickly and will seem very easy because you know the 3-4 day break will come very soon.
How to set up your refinancing days
There are good guidelines on how to structure your meals and what to eat on meal days. Here they are:
1. How to structure your meals on meal days
In most cases, the best way to structure meals on meal days is exactly the same as on days with a caloric deficit. So if you eat four meals at a time on deficit days, try to do the same on meal days. The only thing that should be different is the amount of food consumed. The reason is that we want your eating habits to stay pretty much the same. A regular feeding schedule has been shown to be optimal for digestion and health.
2. What to eat on meal days
We want to change what you eat on the days you eat, and especially how much you eat. Of course, the most important thing about nutrition days is that you increase the calorie content of your diet to at least your maintenance level of calories. This can be achieved by increasing the amount of protein, carbohydrates, fats or a combination of all three. However, I would recommend, and this is supported by research, that you increase your carbohydrate intake in your daily meals. Higher carbohydrate consumption has been shown to reduce the hunger hormone leptin, which increases on consecutive days when calories are low. By increasing your leptin levels, you will be less hungry in the coming days, making it easier to lose fat. Plus, eating carbs on meal days helps replenish your glycogen stores, which improves your performance in the gym (effectively preserving muscle mass) and makes you feel better on the days you’re short. Higher carbohydrate consumption has also been shown to stimulate serotonin, a neurotransmitter in the brain that promotes feelings of well-being and satiety. So to get the best results on your food days, I recommend eating on those days:
- Ensure a normal protein intake
- Double or triple your normal carbohydrate intake.
- Reduce your normal fat intake, unless you are already following a low-fat approach, in which case keep your fat intake low.
Why you should eat less fat at meals First, fat is very energy intensive, which means that if you eat a lot of fat, you won’t eat much more food, which in a way defeats the purpose of the meal, which is to be able to eat more food. Secondly, the fat is immediately converted into energy or fat. So if you eat at maintenance levels, most of the fat you ingest on meal day (if you choose high-calorie foods) will be deposited in your body as fat. You don’t want that when you’re on a diet. Studies have shown that the body burns calories better and focuses energy on metabolic processes when you eat carbs instead of fat.
That’s really all there is to say about food days. So diet days are only a small piece of the puzzle when it comes to achieving a quality body. The fact that you need to have a well-organized caloric deficit, eat the right amount of macronutrients, especially protein, and make sure you are following a well-organized exercise program is far more important than whether or not you are consuming food. If you feel lost in a sea of information, I recommend a step-by-step course that shows you what you need to do to achieve your goal of a lean and muscular physique. I did this after doing strength training for about a year, and looking back, I really wish I had bought the course earlier because I got my best results when I followed the step-by-step program. The fat loss course I use and recommend is the Radu Shredsmart program. You can read more about why I recommend this program by reading my review here.How can you lose weight? You can either count calories, cut calories, or get some kind of diet pill. Well, there’s a third option that no one talks about, but is very effective: carbs. Carbs are effective for weight loss, and you can use them as part of a weight loss program without sacrificing any of the benefits of a healthy diet. The good news is that there aren’t many carbs that are truly bad for your health—even the refined kinds.. Read more about which is better weight loss or fat loss and let us know what you think.
Frequently Asked Questions
Why is it important to reduce body fat?
It’s no secret that the optimal weight for health comes from a balance between what you eat and how much you exercise. But while exercise gives our bodies a break from feeding, it doesn’t give us a chance to burn off stored fat. So in order to lose fat, you have to eat less and exercise more. While losing body fat may seem like a fairly simple task, it is actually a complex one. The body has a complex and important role in promoting overall health and regulating metabolism. And while it is easy to dismiss fat as being an unwanted byproduct of a healthy diet, it is important for us to understand how it can be harmful, as well as beneficial.
Does weight loss get easier?
Weight loss is a difficult and sometimes a painful process. You are changing your body and it is uncomfortable at the time but you have to endure, you may feel weak and you might get sick at times. The real challenges are light weight loss problems which will make weight loss extremely difficult. On the other hand, when you are losing weight, you need to lose weight in a slow and steady pace. If you’ve been dieting for a while, I’m sure you’ve noticed that it doesn’t have to be as hard as it used to be. For many people, the idea of not depriving yourself and eating healthfully is a foreign concept, and it can seem impossible when you are out of shape. Dieting often comes with a stigma of feeling deprived, and this makes it tempting to take in more calories than you should. Here are some tips to help ease you into your new diet and be healthier overall.
Why is losing weight so easy?
People are always looking for easier ways to lose weight, and they should be. Unfortunately, many people lack the knowledge to actually do it. They make excuses, think they are too busy, or simply cannot break away from their current habits. Losing weight is easy for some and very difficult for others. The thing is, everyone can lose weight, but it’s not always easy. So, why is it so easy for some and so hard for others? The answer is simple: genetics.
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