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There are numerous different diet plans advertised today, from low-fat and no-fat to low-carb and no-carb, but what are the best ways to achieve sensible, sustainable, long-term results?
Firstly, it is important to explain the difference between weight loss and fat loss. If the mass that is lost is water mass, or active muscle weight, then this really isn’t going to positively impact on your overall health, or your body composition. It is important to aim to drop fat mass, rather than weight.
So, how much fat can realistically be lost in 1 week? Are you aware that dropping 1 kg is equivalent to a calorie deficit of 7000 calories? This means that in order to lose 1 kg of FAT MASS in a 1 week period, you will have to to use 7000 calories over the number you consume, or 1000 each day. If you are committed to lessen your calorific intake by 500 calories every day and complete 45 minutes to 1 hour of physical exercise then you can expect to lose 1 kg per week.
This may seem like a slow process as some weight-loss programs claim to help you to lose far more WEIGHT than this, but what weight would you actually be losing and will the progress that you achieve actually be sustained in the future?
When following low carbohydrate programs you are restricting calorific intake, but some of the mass lost is usually water mass, which can lead to chronic dehydration. The reason for this is that carbohydrates combine with water when stored in the body, so if you consume and store less carbs, then you will also retain less water. This is not the same as FAT LOSS.
Reduced fat programmes also enable you to limit calorific intake, but unsaturated fats have a number of beneficial functions within your body, from mineral transportation to hormone production.
By resulting in a calorific deficit surpassing 1000 calories every day, 2 changes are going to happen. Firstly, your body might need to utilise lean tissue to generate carbohydrates for fuel and next, your metabolic rate is likely to slow down. This means that your body’s capacity to burn calories could be lessened. Both of these adaptations may impare your ability to maintain an ideal body composition long-term.
So what is a suitable strategy for maintaining a healthy body weight and body composition long-term?
Exercise is a very important component for fat burning and is just as beneficial after you have reached your goal body shape. You goal should ideally be to follow a healthy lifestyle, instead of skipping from one quick fix regime to the next and physical activity (even at lower intensities) should be a part of it.
With regards to diet regimes, your body makes use of all nutrients, from carbohydrates and protein to unsaturated fats, so removing any nutrient completely might not be the best thing for your overall health. A more suitable method is to find a program, or choose products, which incorporate a good balance of carbs, protein and fats and don’t insist that you eat much less than 1500 calories each day. If you want to create a greater calorific difference than this, then commit to more exercise!
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