It is well known that to lose weight, reduce the number of calories consumed. And it would seem easy, after all it would be enough not to push the fat hamburger, pizza or delicious pork knuckle, if it were not for the fact that we are passionate bodybuilders who rarely use these “great benefits” and would like to lose some unnecessary kilograms without losing so heavily built muscles. So let’s take a closer look at how the diet should look like during the reduction of body fat.
To determine how many calories a day our body needs to live, use a simple formula
WEIGHT x 24 – this is your basic metabolism (PPM)
To the result obtained you should also add the activity coefficient, i.e.
PPM * 1.4 – 1.5 – very active person (he practices everyday, hard physically),
PPM * 1.3 – 1.4 – active person (he practices everyday, works physically, but light work),
PPM * 1.1 – 1.2 – moderately active person (exercises 3 times a week, works mentally), PPM * 1 – a person who is not very active (does not train, works mentally).
Then we multiply the above result by 0.2, because our body needs some energy so that it can satisfy our life processes, ie digest, breathe, etc.
But this is not the end. You should also pay attention to the speed of your metabolism and add and sometimes take some calories! Your age and gender are also important, as a young 16-year-old boy has certainly a greater need for ingredients than a 40-year-old woman. However, this is an individual matter for everyone and there is no universal formula here. That is why it is so important to get to know your own body well.
Once we know how much energy our body needs, try to arrange an effective diet for us. The average weight loss during fat reduction should be 0.5-1 kg per week. It is estimated that with a greater weight loss our muscles also lose. It is therefore necessary to ensure a negative caloric balance (about 500 Kcal less than PPM), while providing quite a large amount of protein (up to 50% of our calories), while 20% of calories consumed should come from fat and the rest is carbohydrates.
We start from a low calorific level and as time passes, we can increase this ceiling, because long-term negative caloric balance will slow down our metabolism, so it is worth setting one day a week (eg Sunday), in which we will increase the amount of calories by increasing the amount of carbohydrates .
The next step will be to increase the number of meals. It has been proven that frequent consumption of smaller portions of food, effectively accelerates our metabolism, than less frequent but larger portions. Therefore, in our diet we should include 5-6 meals at intervals of 2.5-3 hours. Consuming 5-6 meals a day will accelerate your metabolism and increase the body’s absorption of nutrients. Remember, however, not to make changes right away, but gradually, because it disturbs your metabolism.
When it comes to carbohydrates, let’s choose those that digest the slowest, that is vegetables, beans and cereals (bread, cereals, cereal, pasta). Except here will be only the period immediately after training, in which we must provide quick-carbohydrate carbohydrates, preferably in the form of nutrient . The rest should be properly planned during the day, omitting the last meal in which carbohydrates should not be found.
Fat in the diet is also needed as it affects the hormonal balance. The sources of fat that are best to choose are nuts, olive oil, fatty fish, and avocado.
The best sources of protein will be egg whites, chicken breast, tuna. You can also use protein supplements. The optimal daily dose of protein is 2.5-3 grams per kilogram of body weight.
Another important thing is taking the right supplements during the reduction diet. Certainly the most important of them will be caffeine. It has a stimulating and thermogenic effect. Not only is it inexpensive, it is also found in many preparations available on the market, although it seems best to drink the coffee itself. Caffeine should be used in doses of about 200 mg / portion. It is best to take it about 30 minutes before aerobic training and in the morning.
The next clue will be increased fluid intake (preferably mineral water). The amount of water should be increased to approx. 4 liters a day.
After several weeks of using the diet, the results should be visible. If we are happy with them and everything goes our way, do not change our diet or training. If something goes wrong, as we would like, we should consider what mistakes we make.
If our muscles become too flat, we can add some calories to the diet. You should do it slowly, increasing the daily demand by, for example, 100 Kcal. If they start to fill, but again the fat returns, the number of aerobes should be increased, while the number of calories should remain the same.
If, however, the effect is reversed, i.e. we do not lose weight, or lose, but only slightly, we should still reduce the number of calories, but try to maintain a high metabolic rate by increasing strength exercises (introducing different training principles) and aerobic exercise.
In conclusion, drastic methods should not be used in the diet. Do not go to extremes associated with reducing the number of calories or spending 5 hours in the gym. You should listen to the needs of your own body and work hard for it and we will be rewarded with it for it.
You can read also: Gainers in reduction diet