Accelerated Weight Loss With Diet: Elements to Know

A diet that helps you lose weight easily is something very open to interpretation. This could be fruit based or protein based; however, does it help you particularly? Well, that only your dietician can tell you. However, there are some elements of a weight loss diet that we can learn about from this write-up.

Calorie Deficit

Energy expenditure is also called calorie deficit. In simple terms, energy spent minus energy consumed is calorie deficit.

• If you eat more than your burns, you gain fat and weight.
• Calorie deficit is when your intake calories are lesser than the calories burned.
• Creating a calorie deficit is often considered the most important and primary step in weight loss.
• Few ways to set and achieve a calorie deficit are:
• Setting up your goals as to how much calories you want to lose to a specific number. Calculations are based on roughly one pound of fat carrying 3500 calories.
• A second more sane option is to set calorie intake as per the body weight as a single specific value might be too drastic or too slow.
• Another value option is of cutting the calories as much as possible.
• Reducing calorie intake by a fixed percentage is another option. For example, setting a 10% deficit and then if your intake is 2000 calories daily; you reduce it by 200 calories and take in approximately 1800 calories.
• Three different calorie deficits are:
• Small Calorie Deficits: <15% difference between required intake and your intake.
• Medium: Between 15-25%.
• Large:35%.

Distribution between Fats, Proteins and Carbohydrates

• Carbohydrates, proteins and fats are three major energy providers to the body.
• Carbohydrates are basically sugars of two types: simple carbohydrates and complex carbohydrates.
• Glucose, the primary source of energy in body, is a carbohydrate. Carbohydrates are primary source of energy.
• Lack of carbohydrates causes the amino acids to be converted into glucose and hence muscle loss and various other problems. Therefore for strength training people, it is important not to skip carbs to reduce fats and weight.
• Proteins give 4kcal per gram, but proteins are primarily enzymes, hormones, antibodies etc.
• Primary function of proteins is as building blocks of the body which makes them essential for those undergoing strength training.
• In diets, whey proteins are often considered very important and are also taken in the form of supplements.
• Fats are considered a complete ban in the diet. However, it is wrong.
• Fats provide an energy reserve and also essential fatty acids. These fatty acids are a very important constituent of cell membrane.
• In addition to that, fats carry fat-soluble nutrients to different parts of the body.
• Unsaturated fatty acids are good for the body. Saturated fatty acids are composed by the body itself in the quantity required by it, and hence taking in more of that is not good. Trans-fats are worse than saturated fatty acids. Unsaturated fatty acids improve cholesterol levels and are important in various other ways.

Allowed and Disallowed Foods for Strength Training Workouts

• First is a list of foods that must be avoided:
• Fruit Juices: although fruits are great for the body, fruit juices are bad and must be avoided.
• High carbs/fat food: foods like pizza, lasagna, whole milk, cookies, and ice creams must be avoided too.
• Flavoured oatmeal and other flavoured products: flavoured products usually have a coating that is mostly sugary. It is best when avoided and the plain version must be chosen.
• White bread and most of the breakfast cereals.
• Rice cakes must be avoided too.
• Soya protein and alcohol.
• Fat free snacks: these usually have other sugars added that may be more dangerous than the normal fats.
• Now the list of allowed foods:
• Egg whites: they have 84% protein content, 8% carbohydrates and absolutely zero fat. A total of 50 calories is what an egg white has.
• Chicken Breast: With 172 calories, it has 48% proteins and 48% fats.
• Fish: some of the fishes like Tuna, Trout, and Salmon are considered having high protein content and a little fat content with no carbohydrates.
• Beans and Legumes: Beans have high protein content with a good carbohydrate and fat content too. They are nutritious and healthy.
• Slow burning carbs like the ones found in oatmeal and sweet potatoes are very important for those undergoing strength training.
• The most essential portion of any diet plan is water; same is the case with strength training. The number one consideration in a weight loss strength training workout.
• Whey protein are the fastest absorbing and highly efficient proteins which cover most essential amino acids and plenty of non-essential amino acids too.