Have you ever noticed how fast time passes? When you see it, months have gone by, and it’s not long before that event is scheduled in advance, for which you swore you were going to lose some weight.
For example, it can be a trip to the beach, a long-awaited wedding, or a college graduation. Then, the way out becomes to look for efficient and healthy strategies to lose weight fast.
A famous approach to losing weight is to deduct a certain amount of calories from your diet. Based on the amount of weight you want to lose, consider the number of calories you burn daily.
To know the exact number for your particular case, you need to have the guidance of a nutritionist.
But let’s take the example of a person who typically follows a diet of 2000 calories a day and has reached the discount value of 500 calories. Therefore, she will consume 1,500 calories daily.
In the calorie cycle, the idea is to multiply the daily calorie content (in this case, 1,500 calories) by seven to get the weekly total: 10,500 calories. So, instead of consuming 1,500 calories every day, the person diversifies the calorie content depending on the day of the week.
For example, she can consume 1,300 calories a day from Monday to Friday and 2,000 calories a day on Saturday and Sunday.
How Can The Method Help?
This is advantageous in psychological terms, as it allows you to eat a little more on the weekend as if it were a kind of reward, which makes it easier to stick to the meal plan.
In addition, it is believed that the technique helps in terms of the secretion of hormones and neurotransmitters that can promote faster fat burning.
With the fluctuation of calories, the organism does not enter into an adaptation, in which it could get used to the new standard without yielding more expressive results.
Choosing the same lower number of calories Monday through Friday and a higher amount on the weekend is one approach to calorie cycling, but others are.
However, it is necessary to emphasize that the technique requires care. On days of lower calorie consumption, it is essential to ensure the full range of nutrients that the body needs to function.
We’re talking protein, healthy carbs, good fats, fiber, vitamins, and minerals). For example, fewer calorie vegetables will be beneficial these days.
Likewise, to elevate your caloric intake, it is necessary to be careful not to include bad foods on days of higher calorie consumption, like the ones full of sugars, bad fats, sodium, and additives.
To not go wrong on any of the days of your calorie cycle, ask a nutritionist to help you put together each day’s menu.
Here, the oscillation occurs in the nutritional composition, more precisely in the daily consumption of carbohydrates.
For example, two days a week, a person consumes an average carbohydrate ( high-carb ). The exact content varies depending on the size of the person and the amount of exercise they do.
On three days of the week, she eats a medium amount of carbohydrates ( medium-carb ), and on the remaining two days, she consumes a small number of carbohydrates ( low-carb ).
One guess at how this split might work is up to 250 grams of carbs per day on high-carb, 100 grams per day on medium-carb, and 30 grams or less per day on low-carb.
However, once again, the values described are only hypothetical. To know the ideal levels of high-carb, medium-carb, and low-carb days for your particular case, it is necessary to seek the guidance of a nutritionist.
An alternative to using the carb cycle is to adopt a stepladder scheme.
Start on Sunday with high-carb, continue on Monday with medium-carb, low-carbon Tuesday, continue with the other two low-carb days during the week (if you want), raise it back to medium and then to high again.
How Can The Method Help?
The technique is believed to help control hunger and improve insulin resistance, which can be one of the causes of the difficulty in losing weight.
In a nutshell, insulin resistance is your body’s inability to properly convert the food you consume into energy to fuel your cells.
Difficulty in controlling blood sugar levels can occur due to insulin resistance.
The body cannot extract glucose into the cells, which means that excessive glucose levels build up in the blood. With nowhere else to go, the body turns that extra energy into fat and stores it for later.
Not to mention that insulin resistance increases the risk of developing type 2 diabetes.
The idea is to spend a few hours a day without eating in the closed window of intermittent fasting and set aside a specific number of hours per day to eat in the open window.
In addition to removing a meal, which occurs when adhering to an intermittent fasting model, the weight loss of the method is credited to hormonal issues.
It’s 24-hour fasting, generally eating over one day and going without food the next day. That is, the person goes through 24 whole hours without eating anything.
The approach is related to a lower calorie intake and the benefits of intermittent fasting, as 24-hour fasting is a form of intermittent fasting.
But watch out! It’s no use going 24 hours without eating, and when you finally go to eat, choosing low-quality foods, ingesting too many calories in a single meal.
One of the factors of fasting that promotes weight loss is the decrease in calorie intake. So, overeating food at the meal following the fast, exceeding the calories saved in the hours without eating, will hinder weight loss.