Many people go about losing weight the wrong way. Some people try to starve themselves with super low calorie diets, while others will go on some low carb or low fat diet. These diets can leave you in a bad state of health, with a damaged metabolism. A healthy diet would be one that has the proper blend of protein, fats and carbohydrates for the individual.
There are three main ways your body loses weight. 1. Water or dehydration 2. Lean weight loss which is muscle loss and 3. Fat loss. The water and muscle is something you don’t want to loss. The more muscle you lose the lower your BMR (basal metabolic rate) will be. Your BMR is how many calories your body uses a day at rest. On my last post I showed you how to calculate your BMR and how to add in your activity level. That’s the first thing you will need to know.
Once you know your daily calorie intake, you now can split your calories up into proper proportions of macronutrients. Macronutrients meaning proteins, carbs and fats. A good place to start would be a 1-2-3 ratio. One part fats, two parts protein and three parts carbs. That equals six parts. So take your daily calorie intake (DCI) and divide it by six. For example let’s say our DCI is 3000 calories a day. 3000/6=500. So each part will be 500 calories. So that would mean 500 calories from fats, 1000 calories from protein and 1500 calories from carbs. There are 9 calories in one gram of fat, 4 calories in one gram of protein and 4 calories in one gram of carbohydrates. (1g fat = 9 cal) (1g protein = 4 cal) (1g carbs = 4 cal). So if we do the math it would be 500/9=55.5g of fat a day, 250g of protein and 375g of carbs a day. This is just a good starting place. If you are doing a lot of high intense training you could go with a 1-2-4 ratio. As you go you can find the ratio that works best for your body, but I wouldn’t suggest ever going below 0.8 grams of protein per pound of body weight. Every cell in our body’s are constantly being recycled. Our new cells come from the protein we consume each day.
Now how do we use this information to lose weight? The answer is by zig zaging your calories to build muscle while you lose fat! Remember the more muscle you have the more calories your body will use each day! For 4 or 5 days each week reduce you caloric intake by two calories per pound of lean body weight. These days should be your light training days or rest days. On the remaining 2 to 3 days increase your caloric intake by 2 calories per pound of lean body weight. These should be your heavy or intense training days.
Healthy fat loss is done at a slow rate. This is one of the most effective ways to lose weight and increase muscle mass.