Food Intake-3 Day
There are 3,500 calories in 1 pound (0.45kg) of fat and I would need to burn 500/1000 calories more than I consume in each day in order for me to lose 1/21lb. of fat per week. I have discovered that in order for me to lose fat, I created a calorie deficit, however I had to avoid my body going into starvation response. In order for me to lose my body fat, I had to outmaneuver my body natural fat storage system. In order for me to be successful with my dietary strategies I used the following:
Reduce my calories by only a small amount
Eat small and frequent meals every three hours
Apply Calorie Tapering
Follow a “cyclical” or “zigzag” calorie rotation
First I had to determine my daily requirements by using a calorie calculator. I was able use the weight loss calculator to determine the time and calorie deficit required to reach my target weight. For my optimal weight loss I reduced my calories to 15-20% below maintenance. When I did not make progress I increased this later, the larger my deficit produced, the quicker my body caught on. I learn that my first step should be to increase my activity levels. By me creating a larger calorie deficit, I had to exercise, cardio to burn calories, resistance training to maintain muscle mass.
Secondly I used the “cyclical” and “zigzag” calorie rotation system by simply reducing my calorie intake over 3 days followed by one day where I eat little more. I realized this system of calorie rotation was enormously successfully at maintaining my muscle, while losing body fat. It avoids the problem of my body adapting to me lowering my calorie intake and slowed down my metabolism to the point where I did not see any results.
To me I did well with carbohydrates meeting my DRI, but with my protein I was at seventeen percent, and then my fat total was somewhere around thirty percent. I was so surprised at the numbers they were not even