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produce an adequate body fat loss in the best possible way. That is, to what must be cut kcal compared to a maintenance diet to produce loss of body fat, minimize the loss of muscle mass and avoid as much as possible the physiological adaptations that lead to the decrease in metabolic rate as a result all'ipocalorica .
In short, it seems that to avoid excessive lowering of metabolism, it is preferable not to go below the 1200-1000 kcal.
Most of you, and I mean SO-
prattutto girls, open wide your mouth to think how many times you have done to 800-1000 kcal diets in an attempt to lose weight instead of getting poor results.
How much you have to cut calories to lose fat?
Here, at last, we are beginning to understand something more: from a diet with calorie levels of subsistence if an individual reduces the intake of 250 kcal of food in the day, and increase physical activity in order to consume 250 kcal a day more, the daily caloric deficit will 'of about 500 kcal. What is, then, a reasonable calorie cutting to do, if you want to lose weight in a healthy and without hunger. It could also cut ovviarsente from all 500 kcal daily diet, without increasing exercise, uch probably end up eating too little.
I personally prefer the first.
Regardless of this, consider that most of the studies found that reducing caloric intake in the absence of: physical activity, especially against resistance (allenamentocon weights), results in a greater muscle mass peruila and a significant decline in metabolic rate. When you start a diet with the aim of reducing body fat, calories should esse-
King limited no more than 10-20% below maintenance levels.
This means that if a subject maintains a stable weight with 2,000 kcal should not fall below the 1800-1600 kcal, at least initially. In fact, an initial reduction of 10-20% compared to
kcal maintenance is an acceptable calorie cutting which enables a loss of
fat with an eye on the muscle mass.
Clearly some people may need to cut calories more, simply must be done carefully to avoid losing too much muscle mass. In terms of pounds lost, however, it is believed optimal weight loss when you lose about 0.5-1% of body weight per week.
Those who lose more than 1-2 kg per week should probably increase the calories or decrease aerobic exercise to prevent excessive loss of muscle mass.
final reflection on the determination of calorie levels in a weight loss diet: many
people establish the total daily caloric intake based on the weight they want to achieve.
This is absolutely wrong:
calculating the energy deficit must be done according to kcal maintenance, based on the current body lost.
or reach. This is absolutely wrong: the calculation of the energy deficit must be done according to kcal maintenance, based on the current body lost.
The low-calorie diet should:
1. Initially, creating a net deficit (more caloric restriction exercise) by about 10-20% below the maintenance calories.
2) After 2-3 weeks, depending on the weight loss / total fat, total deficit can be increased to a maximum deficit of 1000 calories a day to sotte kcal of maintenance.
3) Preferably, never go down below the 1200 kcal total daily.