One fear that haunts every newbie looking to lose fat and get in shape is, ‘how will I enjoy my beloved junk food’. And this fear is completely justified. If you want to lose 10 kgs of fat and improve your body composition, it will take you a minimum of 3-4 months to achieve that feat. And not eating your favorite foods for such an extended period of time is quite hard, unless you have an extraordinary level of commitment and dedication, which most people don’t. Here is where people generally mess up- they try to diet too hard, like pro-bodybuilders and after 2 weeks they burnout and binge on junk food. Before I offer you a solution, let’s take a look at how you can actually lose fat.
The Truth: Every Diet Works, Given You’re in a Caloric Deficit Diet & Able To Sustain It!
In 1964, a group from the Institute for Medical Research in Oakland, California, studied the effect of different macronutrient compositions on weight loss in 8 obese patients. They were fed with a caloric deficit diet and every three or four weeks, the investigators modified the diet to vary its content of protein (from 14 %to 36% of calories), fat (from 12% to 83%of calories), and carbohydrates (3% to 64% of calories). But the calories were always kept below the patient’s maintenance levels. All the obese patients lost fat at a constant rate, irrespective of the nutrient composition of the diet; whether fat or carbohydrate intake was high or low – what mattered was the total calorie deficit.
All right then, you decide to cut out excess sugar, cola, and samosas from your diet. Add some grilled chicken, nuts and fruits all while creating a 300 caloric deficit diet and march on your journey to lose fat. Let’s assume your maintenance calories are around 2300/2400 Kcal, so, to create a daily deficit of 200-300, you’d need to consume no more than 2000 Kcals a day. This will put you at a weekly deficit of 2100 Kcals.
Ideal World Situation
You read some motivational quotes and decide to consume 2,000 Kcal every day, diligently. Can you see the gap between the red and blue line? It is your weekly caloric deficit, make sure to maintain it! Unfortunately, we do not live in an ideal world. And inevitably we all will be tempted to eat those savory foods.
Real World Situation
You survive Monday to Saturday on your 2,000 Kcal diet. But then comes the mighty Sunday, and you go out for a movie with your friends. You pig out on pizza slices, some fries, a medium shake, a beer pint and of course, popcorn. Your caloric intake shoots up to 3500 Kcal and the weekly deficit becomes negligible. Remember what I talked about in the points above? Maintain your calorie deficit! Now, your weight loss stalls, and you blame your trainer, your metabolism, god, and carbohydrates. The reason you gained unwanted weight is because of an increased average caloric intake. That’s it!
Smart World Solution
First of all, if you are not stepping on stage, stop eating like a bodybuilder, period. Stop eating boiled tasteless food and don’t try to calculate calories in your vegetables & the sodium in your food.
Practical Advice: Continue your 2,000 Kcal diet from Monday-Thursday. On Friday, reduce it by 200 Kcals. Simply cut out 2 egg yolks (90 Kcals) and a serving of fruit (100 Kcals). On Saturday, reduce it even further by 500/600 Kcals and you should be able to cut some major carbs and fat sources from your diet. Now, on Sunday, even if you binge on your favorite foods, you will be able to maintain a considerable amount of weekly deficit and still drop weight.
The Take Away
This was a quite dramatic illustration for people who’ve got no control over themselves once they start eating outside. If you wish to enjoy a moderately sized junk food meal once a week, cutting out 400-500 extra calories in a span of two days is sufficient. I hope this article made you a little wiser and helps you in your fat loss journey.
Photo: © Thinkstock (Main Image)
Source of news : Mensxp