On the way to the slimming you will come to expect a lot of underwater stones to cobbles, and the just rocks that you will learn from this text. Dense in the process and most importantly, your day to day comfort, because it is an approach to living and nutrition, starting to lead you to the inevitable change. Be careful, polite and in an orderly manner, carefully treat yourself in this way.
The energy balance and calories
The first and most important thing that needs to be explored and understood – it's simple, and understood by, the law of energy balance. In words it sounds so: "to eat more calories than are spent on — to pick up the weight, less, to shed the weight". In this case, it is not important, what are the direct products or in the course of which it was recruited on the basis of calories. Well, is not decisive, and that's how eat was protein, fat and carbohydrates. Each person has his own norm of calories depending on your body size, and activity) – an approximate number that will make the calculator Calculates the daily calorie norms for" below the logo of the Sonika. If you want to lose weight is need to eat about 10 to 20 percent less of the norm. That's all, the rest of the high school. A similar experiment was conducted by a variety of years, and the result was about the same thing: all of the members of the lost weight in a caloric deficit regardless of the foods from which they were received. Dealt with the total calorie deficit. There was one very strange study, where the lack of calories has not lost weight, but then it turned out that everything was in order — testētājas just to get to sleep.
The fact is, you can eat at least one fast-food cafe, but with a caloric deficit and still lose weight?! Yes, it is all right. The following experiment was performed (and the time). One of the most famous: the teacher of high school, John Cisna, within-school experiment in the natural sciences, so I decided to eat for a period of 3 months, only fast food. For the following 3 months, John lost a weight of 17 kg, and he so impressed him that he decided to extend its experiment to a further period of 3 months. A similar experiment with a fast food allowed for the student of the university, Jared Fogle to earn money by becoming a member of the company's face . He weighs in at 193 kg, with a height of 185 see But one day, his life is rapidly changed, by the way, he is being fed a calorie deficit. He stood up for yourself a diet with a deficit,: the 18-cm-thick sandwich of turkey for lunch, the sandwiches with the vegetables on the location of the dinner + one in the bank for a cola and a pack of baked potato chips. For the first 3 months, and he novājēja of up to 42 kg per year – about 111 kg, as a result of this diet with a calorie deficit. Dense, but not to the health of the location) is a matter of how much you eat (calories), but not in the right way. Jared Fogle is diluted with 193 and 82 kg per feeding with a calorie deficit.
Why not starve for weight loss
The first thing that comes to mind, when we look to the law of energy balance "the bigger the deficit, the more and lose weight". That is, if there is no or only very few (300 to 500 kcal per day), it can be a quick to lose weight. Of course, it will give a temporary effect, but in the end makes it only worse: the roll will be unavoidable, because you simply are not able to in the long run to eat in the lower level of the main packages in the metabolic rate. (the average statistics of a woman of 30 years, height 160 cm and weighing in at 60 kg for the basic package to be put on hold for about 1300 calories a day, with a total return of about 2000 kcal/day). Here are very useful to remember the famous Minnesota "hungry," an experiment in 1944. of the year: where under the supervision of the scientists in the group, the man voluntarily sat in on the long-term consumption of a calorie a little below the package of the metabolic rate (the average calorie content of the food in the experiment the participants of the starvation period was 1570 calories a day for six months). This is what happened to the study subjects, and will be with each other, who are willing for a long period of time to eat in the lower level of the same basic package of metabolism:
- appeared in a lethargy, decreased interest in the negotiations, and pre-hot to the subjects;
- increased irritability and aggression, from more frequent outbreaks;
- decreased in the medium heart rate (up to the famine, the average heart rate was 55 beats per minute, but at 35, the condition is switched to the power saving mode;
- the frequency of the emptying of the rectum has become extremely rare – at least once a week;
- blood volume decreased by 10%, the size of the heart diminished;
- appeared facial swelling, the area of the knee and the ankle, some of the affected skin;
- appeared dizziness, muscle pain, tinnitus, poor coordination of the
- libido decreased, and then generally disappeared, the testis began to produce less of the hormones, the sperm count is decreased, they become less mobile;
- there is a problem with the spirit of health: scientists have determined, through the testing of many participants in the hypochondria, depression, hysteria.
If you are a long time to eat in a calorie deficit, below your main packs in the metabolic rate, by the time you may take are the same as the symptoms of the experimental participants. Almost always the consequence has come to a halt once the of starvation, are as follows: determine the greater of the weight from the treatments, typically at the expense of the body become more active to do in the spare only the calories in the food will continue to increase. But, here's the, the muscle tissues during the starvation upside down pretty quickly. This is called the effect of the yo-yo: as a result of each and every phase of the fasting period in the body becoming less and less of the muscular tissue, and is becoming more and more of the fat. In this way, it can result in yourself in the the metabolic at an angle to get out of that are going to have a long, and painful. At the time of hungry diets, weight loss happens largely due to loss of lymphoid tissue, and muscle tissue, not fat, that does not give up, and go to the last one. Weight loss fasting at the time, of course, there is the obvious, but this loss will be temporary, and almost certainly will return for more damage, and weight. Hungry the diet is nearly always ends the same way: the food collapse. First of all, because it is not possible to rapidly and forever will sit on 500 to 700 (and even in the 1200-1500) calories a day, in the second place, it will also contribute to increasing the background nutrient losses in the depression. Therefore, the recommendation by scientists, and by experts: to lose weight, it is important to as far as possible over the deficit of not more than 20% of your daily calorie requirements. "Such a strategy in the end of may, to give a stable result.
A diet reduced in of carbs. Water retention
A huge quantity of people's diets it is a common symptom reduce the consumption of carbohydrates. This is a very important detail, because in addition to the caloric balance of the recorders including the preservation or fat burning, the body weight may be subject to change at the expense of the sense of the water. This means that the carbs are stopped in the body of water. Not fat, but just water. A medium-sized man is in the emergency energy in the amount of approximately 0.5 kg of carbs (it has the substance called glycogen, which is situated in the liver, the muscles, the blood circulation and are vital to nutrition, and immunity). But an important piece of every 1 g of carbohydrate retains 3 g of water.
Therefore, when the glycogen stocks in the water (for example, do not eat carbohydrates, then the body can very quickly-literally 1 or 2 days to lose 1 or 2 kg, a reduction of carbohydrates, and therefore, even a larger "plume" of water, the carbohydrates in the stocks in the link. (For more details of how this works is described in the text of the ia And McDonald: Generally, 3500 calories = 0.5 kg). This loss won't be a relationship to the burning of subcutaneous fat, but it will be visible on the instrument. When you begin consuming carbohydrates (eat spaghetti, rice, buckwheat, bread) — the fluid that returns to his own body. And it's fine. The WHO recommends that to get 50-55% of the calories directly from the food – it was great. However, the fast effect, which gives the first few days of any diet, with reduced calories, to maintain the myth of their wonderful performance. But it is interesting to look at, only a step further, let's look at the cons:
- By limiting carbohydrate loss not fat kārtiņa, but the decreased activity of the energy reserves (glycogen), and pass the associated water. Your body is becoming more beautiful and on a pro rata basis, just getting a 1 to 2 kg less in the liquid.
- This is a temporary phenomenon – until the first good portion of carbohydrates. Are you ready for more never in life not to have carbs (just give up on bread, pasta, rice, buckwheat, just a sweet)?
- This is limited by the phenomenon of glycogen in the body is only up to 0.5 kg, so more like a 1 or 2 kg to the methodology of the "flow" doesn't come. It is a digital in most cases, the "slimming", and the ending.
- It can worsen your mood, brain activity, carbohydrates – the main fuel of the brain), the cause of irritability, deterioration of immunity.
And, this is undoubtedly a benefits of carbohydrate restriction:
- Carbs are delicious, and they're easy to pārcilāt norm of calories. By restricting the carbohydrates allows you to look closely at your food, and in general, facilitates the control of the come of calories.
It does not make sense to restrict all carbohydrates (with the exception of the fact that it is less simple sugar, the better to restrict the calories in their context. There is no special meaning, and for it to "pour" the water.
An overview of the diet, and how do they work
"The kremlin diet"
Character: this is what the article were the compilers: carbs are your enemy " right of carbs to fat. Do not eat carbohydrates and you will lose weight. The diet is limited to a protein, and a little * for greasy products, meat, fish, eggs, vegetables, fruit. Then, in the first stages of the diet are allowed to a little to add to the carbs. As for the acting, in fact: because Of the exhaustion of glycogen stock in the first few days of the diet will be for weight loss due to the draining of the water. Over-water losses on the kremlin diet is possible, and the weight of living the weight (muscle and fat), with a kcal deficit. In every 7-8 thousand calories = plus/minus 1 kg and, depending on the overeat of the norm of the 7-8 thousand calories, or, on the contrary, eat at the same deficit). What to do: eat carbohydrates and not have to worry, not about you. Consume 10% to 20% less of your calorie-norm + nodarbojieties of the fiznagruzki, in order to avoid the loss of muscle tissue.
Kefīru diet
The essence: a little bit of meat, fruit and vegetables, a lot of kefīra. Kefir which you can drink when you want and how much you want to. As for the acting, in fact: just like all the previous ones) the moisture loss – 1 to 2 kg in the first few days, reducing carbs (meat, vegetables, and yogurt has very little). The weight of 1 kg in muscle and fat in every 7-8 thousand calories a deficit (or a set of 1 kg of fat when the come to the meat-and-kefīru that you consume more than your personal norm (kcal). What needs to be done: eat meat (or any food), drink, kefīru (or any moisture), and have nothing to worry about, not for you. Consume 10% to 20% less of your calorie-norm + nodarbojieties of the fiznagruzki, in order to avoid the loss of muscle tissue.
How to lose weight the practice
From now on, when you're deeply familiar with the scientifically-based theory on the weight loss and the psychological undercurrent of the stones, we will give you some useful practical sections on the way, dense (restriction of calorie consumption. The experts explained that only 10% of those who lose weight manage to keep the results for a long period of time. One source suggests that it is more than 95% of the thinner returns to the lost time, between 1 and 5 years. We are looking forward to that, if you carefully read everything that was written in the preceding provisions of this chapter, you will have a bad thing to increase my chances of get into the successful 5%.
How do you know your norm of calories. The nuances of the
In the late 1990s. the year was developed formula of Mifflin-San Giora, who is considered to be one of the easiest and accurate manner, in order to calculate the energy requirements. "The formula considered in the calculator. Here is an example of calculation of a calorie norm: more than a simple way to calculate your public accommodation costs of the power – multiply the body weight by 30 to 35 calories. As more and more of a man, the more you need to focus on the upper bound. Women need to pay more attention to the lower border of the. For example, an approximate daily calorie consumption for women, 60 kg) * 32 (moderate training) = 1920 calories.
To start with notievēšanu, and how to stop.
Read on to the end of this chapter, you have already made an important first step. You come to this text each and every time you are experiencing problems with and then look for the answers. We will remind, the most important thing, what is it worth to start to lose weight, and how we would have done the same in this case. Here are the key principles that will help you to achieve long-term success:
- Be aware that the upgrades that you are going to implement in your life, this is a once and for all. This is how you look – it's not just the genetics but also a result of your life style, how and what you eat, what you are. If a change in behaviour would be temporary, and then the results of the dense-will be temporary.
- These may be a slower pace for the maximum in small steps. Do not push yourself to change your life once and for all, so that it is likely that it will not be possible. A bare enthusiasm and the will to ride a long doesn't come. Please enter no more than 1 new habit per month. To start, for example, to look at how you're eating it: just get used to it to count the calories and figure out how many calories approximately do you eat in a day. After the gradual introduction of new habits, for example, buy yourself a couple of kilos of fruit and vegetables every couple of days (or at least a couple of times a week. Do not act quickly, the entering into of this regime in a gradual and most convenient as it is on all the time, so hurry do not make sense.
- Be very careful, and smalkjūtīgi for yourself. Don't forget to promote yourself in the award of a new, helpful habits allow yourself to relief (treat yourself with your favorite foods, even if they don't seem to have a "healthy life"), remember that 10% to 20% of the diet, even recommended to create a relatively "harmful" products, and, in general, make your diet of what you really like. However, the provisions of the power you have now for all time that they would be the most convenient.
- Nodarbojieties of physical activity. This will ensure that you will be in a much better you will feel and the will to lose weight most of the fat in the stock, but not in the muscle. In addition, to choose for themselves the activity at the heart of the love of it. Even a regular walking – the most useful measure is enough to stay on it.
- Have your HLS as a high priority. Try to raise the importance of your workout schedule, to a very high level of priority. In the end, it would have a positive impact on work and family.
- Have fun with the process. This is an important part of the process. We believe that it is better to tievēt there is an easy, pleasant experience and this way, mostly positive emotions.
Thank you very much for the read and for your wishes! Everything works! Protect yourself!