Duration: approximately 2 months. The fact that the body gradually gets used to the same loads. And time gets used, and training effectiveness is reduced. Therefore, one-week program (one week), it makes sense to do 2 months (3 – high). Fortnight – 3-4 months. Three-week – 4 or even 5 months. Hello. Regular visitors of my website already know that all my complexes for weight loss have difficulty above the average. And it is clear. Effective lose weight may not be easy. After all, to start the process of weight reduction, workout should be high intensity. And untrained women difficult to withstand such intensity. It turns out that the girl came to the gym to lose weight, but the first time effective workout for weight loss it is not available. And this is due to the fact that her body just wasn’t ready for such training. Now, this complex is aimed at weight loss and the complexity it accessible even for complete beginners. Of course, this is not the most efficient system, but for beginners – just what the doctor ordered.
If you life is not sweet without something from this list (or herring under a fur coat with mayonnaise) – you can afford it without compromising weight loss. Moreover, the scientist and fitness expert Alan Aragon recommends 10% of your diet to give harmful (for example, fast food and sweets), but favorite products are, so it’s psychologically easier to adhere to the new rules of power and the probability of failure will decrease. After all, you remember – we discussed the diet for life. Therefore, our recommendation is to remember your favorite products, which belong to a conventionally “healthy” and make up your diet of them. Let this be the diet of your dreams – as you will be comfortable, enjoyable and delicious to eat. Reward yourself with this diet (and enter it into your calorie intake)! The main thing is to eat within your calorie intake. For your convenience, we can offer you a huge amount of ideas ready rations counted calories (from 1300 to 3500 kcal/ day) in Chapter 5.5. You can mix from different diets only foods and products that you like. Here is an example of a study in which more than 800 participants was approximately at the same caloric deficit, but with different proportions of proteins, fats and carbohydrates.
After 6 months, participants in all groups lost an average 6 kg of weight regardless of the proportion of consumed nutrients because the lack of calories they were about the same. In their conclusion, the scientists stated that the decline in calorie leads to weight loss regardless of what is given advantage in the diet: protein, fat or carbohydrates. While proteins and fats, and carbohydrates – are important for different aspects of our life. Is necessary both that, and another, and a third. Remember moderation and variety! 50-55% of calorie intake be from carbohydrates, focusing primarily on “slow” (any cereals, pasta) and simple sugars to eat up to 50 grams per day (up to 10% of total calories). Not more than 30% of calories to give the fat. But remember, we’re talking about calories and since 1 gram of fat is 9.3 kcal and 1 g protein/carbohydrate by 4.1 kcal in grams of fats should to eat a lot less. For reference: 30% of 2000 calories is 65 grams.
At the same time saturated fats are advised to limit to 10% and TRANS fats to 1% (up to 2 g per day). 15-20% of the caloric content of the diet to give to the squirrels. To obtain a sufficient amount of protein is important: it allows you to keep more muscle mass on a calorie deficit, supports the immune system and other important functions. As you know, the perfect proportion of nutrients for weight loss does not exist. However, it is mainly related to carbohydrate and fat in relation to protein scientists questions arise and this is confirmed in studies of proteins important to eat when losing weight! Researchers from Purdue University conducted a randomized study in which men were fed with the same caloric deficit – minus 750 kcal per day. The subjects were divided into 2 groups: one ate 0.8 grams of protein per 1 kg of body weight, the second – 1.4 g of protein. More research in How the distribution of PFC affects the weight loss. Proteins retain muscle on a calorie deficit. Experts recommend eating about 2 grams of protein per 1 kg of body weight per day when losing weight to preserve lean mass (and lose weight more fat than muscle). Eat 2 times as many grams of protein in a day than you weigh in kg!
Proteins saturate better. On a rich protein diet with a calorie deficit you will experience less hunger at the same caloric content. On the digestion of proteins to spend more calories. As we wrote in the Chapter “what the body spends energy” – for the digestion of proteins can take up to 30% of the calories that they contain. So if you increase the proportion of protein in the diet, the calorie consumption will increase only slightly due to this factor. If the short – time and the number of meals is not critical for weight loss. And night and day, morning and evening, the body is able to absorb the calories, proteins, fats and carbohydrates. The time and number of meals is a matter of your personal convenience, do what is comfortable to you personally, not invent new (not confirmed by science!) restrictions. You can eat at night. Scientists have not identified the relationship between food intake, sleep and negative changes in the secretion of gastrin, of neurotensin, peptide YY, and pancreatic hormones, polypeptide, amylase, and protease. Ie, these processes are not dependent on sleep stages or sleep as such, in principle, tied to the meal and her digestion/ absorption.