Reducing diet, or diet based on maintaining a negative caloric balance, is aimed at losing weight.
At the beginning I would like to point out that this article is not for obese people, but for people whose goal is to burn body fat for better body sculpture and visualization of muscles.
The basis for laying the diet is to calculate the caloric demand, and this is calculated in a simple way namely
We multiply our weight by 24 times. The result is our basic caloric demand.
Then the correction is made depending on our physical activity.
We multiply the basic caloric demand by
We get the result in calories.
For a person weighing 80kg, conducting intensive exercises (1.3) will look like this
80 * 24 * 1.3 = 2496 ~ 2500kcal
The next step is to cut calories from the basic demand, in our case 2500kcal.
It is important to cut carbohydrates properly, which should be between 200-500 kcal.
Such a discrepancy depends on the human predisposition and it will not be the same for everyone. You can generally take beginners 200kcal, medium-advanced 300-400kcal, advanced 500kcal.
I suggest you do it
Check the weight every week, preferably in the morning on an empty stomach
1) Believe yourself before cutting calories from your diet
2) Subtract, for example, 200 calories and after a week check the balance and depending on the weight drops, we change the caloricity of the diet
Let’s get to know your body with time. The more you watch him, the more you know him.
Once we have calculated the caloric demand, we can proceed to the laying of the diet.
At the very beginning I would like to make you aware that you should eat no less than 4 meals a day. Why so? This is because, while we eat 3 meals a day, the body adapts to the low frequency of energy and stores it. Unused energy is deposited in the form of adipose tissue. It is best if we eat meals every three hours (with the limits of tolerance, of course), which accelerates the metabolism.
The reduction diet should contain the right amount of nutrients in every meal.
1g = 4 calories
2-2,5g / kg body weight
1g = 9 calories
Ok. 20-30% of caloric demand
1g = 4 calories
The rest of the demand
2.5-3g / kg body weight
On the example of 80kg – 2500kcal, after cutting calories 2200kcal
2 * 80 = 160g of protein per day
2g / kg * 80kg * 4kcal = 160 * 4 = 800kcal of protein per day
2200 * 25% = 550kcal of fats a day
550kcal9kcal = 60g of fat a day
2200-800kcal of protein-550kcal with fat = 850kcal of carbohydrates per day
850kcal4 = 215g of carbohydrates per day (2.6g / kg)
Exceptions are two meals
1) post-workout meal
2) the last meal of the day.
Nutritional values of products can be found on the label of (almost) each product and in caloric tables, among others online.
Perseverance, patience and conscientiousness should accompany you in the same way as your goal and motivation. Remember also that you should focus on the diet not only during the reduction, which will allow us to maintain hard-earned, but also satisfying and motivating effects.
For better results, appropriate supplementation is indicated. Remember that the athlete’s body needs much more minerals, nutrients and vitamins than the average person. Through proper supplementation we will be able to protect muscles against possible catabolism and improve the natural processes of the body, which may be disturbed by deficiencies of some components, which supply during the period of increased physical activity should be much greater.
You can read also: Diet and exercise as one of the main ways to lose body fat