The “sculptures” diet is a diet based on reduced calorific value, which allows you to gradually burn fat tissue and reveal the shape of your muscles. What should a reduction diet look like in order to get rid of fat and not slow down metabolism in an optimal way?
Diet to reduce body fat – where to start?
The first stage of the “sculpture” diet is first of all determining the daily caloric demand. Apart from making calculations from the formula, it is worth keeping a nutrition diary for a few days. Write down everything you eat or drink and calculate how many calories you consume per day. Now you can compare it with the result obtained from the formula and check if you are eating according to the standards. Remember that every organism functions a little differently, and the amount of energy that will be right differs not only depending on age, sex, weight, height and level of physical activity, but also on the pace of metabolism, health status and individual individual characteristics.A comparison of the average daily calorie intake with CPM (Total Metabolism) will help you avoid the mistakes of consuming too little or too much calories during the day.
Diet for sculpture, and caloric deficit
It is estimated that the healthy diet rate for fat reduction, guaranteeing constant results without the “yo-yo” effect and providing the body with a sufficient amount of micronutrients and vitamins, is from 0.5 to 1 kg per week. To burn a kilogram of fat a week, create a deficit of 7,000 calories. Dividing this value by 7 days a week, we will receive a deficit of 1000 calories a day. We can subtract this value from the daily caloric demand, but pay attention that the amount of calories received is not lower than our basic metabolic rate. In practice, therefore, it comes out that the caloric deficit should be at a level of 10 to 25% of the total energy from the diet, where the minimum deficit should be about 200 – 250 calories.
It should be remembered that if we impose an excessively restrictive caloric deficit, the body may react negatively and slow down metabolism significantly by switching to the energy saving mode. The goal of a reducing diet should be to gradually burn fat while maintaining or improving the rate of metabolism – that is, eating the maximum amount of calories, allowing for reduction of body fat.
An example diet for reducing body fat
The presented reduction diet will be calculated for a 28-year-old man with a body weight of 90 kg and a height of 178 cm, training 2x a week with power training combined with aerobic, lasting 75 minutes. The man works in the office, he moves the car – therefore we assume the activity coefficient as 1.4.
Calculating PPM from the Harris – Benedict formula, we get the value of 2005 kcal. So much does his body need to keep all physiological functions at an optimal level. To receive the CPM, we have to take into account additional physical activity, whose coefficient was defined as 1.4.
CPM = 2005 kcal * 1.4 = 2807 kcal
Keeping this calorific value will keep the body’s weight at a constant level. Thus, in this case, the maximum caloric deficit we can create is 802 kcal (2807 kcal – 2005 kcal). A larger deficit will seriously impair the functioning of the body. The total caloric demand in the diet for a sculpture for this man will be from 2005 kcal to 2607 kcal. At this stage, it is worth considering a food diary. If it results from the fact that the daily caloric intake of this man up to this moment was more than 2807 calories and not behind, a minimal reduction should be created. If, on the contrary, it provides the body with less energy than it needs, it probably has a slower metabolism and will need a larger deficit.
Diet for reducing body fat – what and how to eat?
The reduction diet should be based on the basic principles of healthy eating, including the increased supply of protein, which increases the rate of metabolism. His increased participation in the diet will also protect the body from “burning” the muscles, which can happen on a diet for a sculpture with a large calorie deficit. The proposed division of macronutrients is 20% proteins, 30% fats and 50% carbohydrates. The amount of protein can be increased up to 30% of the total energy of the diet at the expense of carbohydrates, but remember not to exceed the value of 2g of protein per 1 kg of body weight.
Sources of nutrients in the reduction diet
Protein – supplied from both animal sources (eggs, fish, meat, dairy products with a fat content from 1.5 to 10%) and vegetable (soy, legumes, nuts, whole grains).
Carbohydrates – supplied from complex sources, such as whole grain cereals, cereal, rice, rye products, legumes, starchy vegetables with a low glycemic index (eg sweet potatoes) and fruits, with a limitation of two servings per day (portion = 150 g) due to for high sugar content.
Fats – delivered from plant sources of avocados, seeds, seeds, nuts, coconut, olive oil and fatty fish. Fry the dishes with a minimum amount of saturated fat clarified butter, good quality lard, coconut oil.
In addition, remember to exclude or strongly reduce alcohol, sugary drinks, highly processed foods and simple sugars, as well as adequate hydration, which will facilitate the removal of harmful metabolic products.