Long Term Fat Loss: What Is the ‘Best Diet’ for You?
Supporters of the proper diet claim that a diet should be followed for life – so you can keep the results. Supposedly, good nutrition is ideally suited for this type of diet. Proper diet, on the other hand, is a relative term and can mean very different things. So let us see what a long-term diet should really look like.
DO NOT TAKE YOUR DIET AS A “DIET”
“Diet” does not always mean restricting your food intake to lose weight. The diet can have different purposes. A very simple definition for a diet would be: “a set of principles by which you eat, and a list of foods that you should and shouldn’t consume”. Many people are literally scared of starting a diet because they think that a diet means completely depriving yourself of something.
If you find it difficult to change your eating habits, and you’re afraid of the word diet, you can start with the creation of a new positive association: a healthy diet, the menu to maintain good physical shape, a sports diet for intense training. Change your relationship with food, and you won’t have to suffer.
GET TO KNOW THE DIFFERENT EATING ROUTINES
Counting calories, carbohydrate cycling, flexible dieting, paleo, clean eating, intermittent fasting, etc. What unites them and differentiates them from fad fat loss diets? The fact is that they are focused on the quality of products, minimizing the consumption of processed foods. Each meal plan directs you to more healthy food choices. By manipulating their number/amount of servings/calorie content, you will be able to achieve specific fitness goals.
diet
GO AGAINST THE DOGMA
There is a myth that to “spark” the metabolism and lose fat, you need to eat often. Despite people swearing that this is true, there is no scientific evidence that 5, 6, or 7 meals a day will help you burn fat. But there is evidence that you can overload your gastrointestinal tract.
People managed to lose fat and gain muscle with periodic fasting. The frequency of eating generally does not affect the results. Someone says that you shouldn’t eat after 6pm, you should eat fruit only until noon, you can not mix fats with carbohydrates, etc, but it’s all a matter of convenience and taste.
CONSIDER THE BODY TYPE
There is a basic classification of people’s body types – ectomorphs, mesomorphs, and endomorphs. Let's explain what they are:
– Ectomorphs have a “fast” metabolism, and a high tolerance for carbohydrates, therefore need high carbs and moderate amounts of protein and fat.
– Mesomorph – the most balanced body type. It is believed that such people simply build muscle without gaining excess fat. A balanced diet containing complex carbs, healthy fats, and protein is what works best for the mesomorph.
– Endomorphs have a “slow” metabolism. Along with the muscle mass, they gain a good amount of fat and have a hard time getting rid of it. Therefore, they should consume moderate to low amounts of carbohydrates and sufficient amounts of protein and fats.
Most people belong to the mixed type though. They have combined characteristics of all three basic types, but one or two usually dominate.
THERE IS NO NEED FOR A COMPLETE DEPRIVATION IF THERE IS NO MEDICAL REASON FOR IT
A healthy diet does not mean that a person should completely exclude certain foods from their diet. There is no need to completely exclude cheese, eggs, salt, red meat, cereals, butter, or anything else, which is now considered a “bad food”. You just need to adjust the quantities of certain foods.
diet-cat
READ YOUR BODY’S SIGNALS:
1. Hunger/saturation;
2. well-being/fatigue;
3. comfort/discomfort of the digestive tract.
For example: If your blood pressure drops after a meal and you feel sleepy – cut the carbs. If you are feeling hungry all the time – add some more fat to your diet.
BE FLEXIBLE
Be flexible, don’t be scared of the food. You can establish the 80/20 rule – let 80% of the calories come from clean and healthy sources – this is the food that will fuel your body. Let the other 20% come from junk foods. This can be a cheat meal at the end of the week, or a small dessert you can have once a day.
A long-term diet is a way of life. Construct your diet in a way that it won’t make your life harder. There is no reason for your diet to suffer because of normal events like holidays, your job, moving, going out, etc.

How To Gain Muscle and Lose Fat At The Same Time: Is It Possible?


I’ve been writing about diet and fitness since 2001. I’ve written countless articles about how to gain muscle and countless articles about how to lose fat. But, if there is one question I still get asked more than anything else, it’s definitely this…

How do I gain muscle and lose fat at the same time?

I must get this question emailed to me at least once per day by someone who wants to not only gain muscle or lose fat, but instead do BOTH. And not only that, they want to do both at the exact same time, and they want to know what diet and workout will best make it happen.

If you’re reading this, then you probably have the same goal in mind. You’re not interested in how to do one or the other, you want to know how to do both as quickly and effectively as possible.

So, let’s get it all figured out right now, starting with the biggest question of all…

Is It Possible To Do Both At The Same Time?

The honest answer to this question is both yes and no. Why? Because some people can do both simultaneously, and some people can’t. Here’s what I mean.

The following people ARE capable of gaining muscle and losing fat at the same time:

People using “assistance” (meaning steroids).

People who gained a lot of muscle at some point in their life but then stopped working out and lost most (or all) of it.

Overweight beginners.

The following people are NOT capable of doing both at the same time:

The majority of the population (pretty much everyone else not mentioned above).

I know, it sucks to hear that, but it’s the honest truth. It is just not possible for most people to gain muscle and lose fat at the same time at anything close to an acceptable rate. I know there are various diets and workout programs out there that claim otherwise, but like most things in the fitness industry, it’s just lies and bullshit used to get your money.

But wait, don’t feel too bad or give up hope just yet. I want to tell you why it can’t be done, and show you exactly what you need to do instead to reach both goals successfully.

Why Can’t Most People Do it?

To lose fat, what do you have to do? You have to eat less calories than your body needs (a “caloric deficit”). To gain muscle, what do you have to do? You have to eat more calories than your body needs (a “caloric surplus”).

Now, did you notice something there? Yup, they are complete opposites in terms of calorie intake. To gain muscle you need more calories, and to lose fat you need less calories. Trying to do both at the same time would be like trying to sit and stand at the same time. It just can’t literally be done simultaneously.

This is why most of the people who try to do both at the same time will usually fail to do either and eventually give up. And this of course brings up the next important question…

What’s The Solution? How Can I Do Both?

After hearing this, the next thing everyone always wants to know is how do you actually reach both goals (gain muscle AND lose fat) if you can’t do both at the same time? Well, it’s pretty simple. You DON’T do them at the same time.

Instead, you set them up in phases and alternate between them. Let me explain…

The Muscle Gain Phase

In the diet and fitness world, most people call their muscle gaining, weight gaining, size and strength gaining phase the “bulking up” phase. People often incorrectly take this to mean eating as much as possible and trying to pack on weight as quickly as possible. This is dead wrong.

Instead, the true goal of a muscle gain phase is to build as much quality lean mass as you can while at the same time keeping fat gains to an absolute minimum. Basically, the goal is to gain muscle without gaining excess fat.

To do this, your daily calorie intake is increased so that weight is gained at an ideal rate of no more than 0.5-1 pound per week (more about that here: Weight Gain Diet). As far as weight training goes, the goal in this phase is using an intelligently designed muscle building routine and working your ass off to make as much progress as you can and get stronger on every exercise.

The Fat Loss Phase

On the other hand, most people call their fat burning phase the “cutting up” or “dieting down” phase. People again incorrectly take this to mean drastically reducing calories, adding in a ton of cardio, and switching from heavy weights for lower reps to lighter weights for higher reps. Once again, this is dead wrong.

Instead, the true goal of a fat loss phase is to lose fat as quickly and effectively as possible while at the same time keeping muscle loss to an absolute minimum. Basically, the goal is to lose fat while maintaining all of the lean muscle you built.

In this phase, your daily calorie intake is decreased (and/or cardio may be increased) so that weight is lost at an ideal rate of about 1 pound per week on average (more about that here: Weight Loss Diet). As far as weight training goes, the goal in this phase isn’t so much to make progress (without the extra calories needed, you probably won’t) as much as it is to just work your ass off to maintain your lifts.

If the weights you are lifting are staying the same and strength is being maintained, it’s a good sign that you aren’t losing any muscle. However, if they decrease, it’s a good sign that the opposite is happening (which is why purposely switching to lighter weights/higher reps is the worst idea possible).

How The Phases Differ and Stay The Same

In each phase, the main difference is just total calorie intake. Protein intake would usually remain about the same (1 gram of protein per pound of body weight is a good place to start), and fat would consistently stay at around 25% of your total calorie intake (including fish oil supplements). Carbs would then be used to make up the difference (more carbs to create more calories, less carbs to create less calories).

Your workout routine would also stay pretty much the same. Whether you’re in the phase where you’re trying to gain muscle or lose fat, there is no significant difference in what works best when it comes to weight training. Therefore, no big changes need to be made at all.

Just try to get stronger and progress as often as possible in the muscle gaining phase, and then try to maintain all of that strength as best as you can during the fat loss phase.

Pick A Phase And Then Alternate

Now that you understand the basics of how your diet and workout routine need to be set up when you want to both gain muscle and lose fat, the next thing you need to figure out is which phase to start with first. Here’s how I usually answer that question…

If you are currently leaner (or just plain skinny), it’s mostly up to you and whichever goal is more important to you right now.

If you are currently fatter (or just plain fat), starting off with a fat loss phase first is definitely the right idea. Trying to do a successful muscle gaining phase when you’re in an already fat state is just a recipe for disaster. Definitely get leaner first.

From there, you basically just need to give that first phase enough time to actually work. When it does, just switch on over to the other phase for a while and give it time to work as well.

Depending on how much fat you have to lose and how much muscle you want to gain, you’d just keep on alternating from phase to phase until you have the body you want. In the end, you won’t actually be doing both at the same time, but both goals will end up being achieved successfully just the same.

Now for the last question you probably have…

How Do I Make Each Phase As Effective As Possible?

What I mean is:

What’s the exact workout routine that will work best for you in each phase?

What’s the exact diet that will work best for you in each phase?

How do you avoid gaining excess fat while you gain muscle?

How do you ensure you don’t lose quality lean muscle while you’re losing fat?

How long should each phase last?

Honestly, answering all of these questions properly would require a whole separate article.

However, after years of people asking me those exact questions and tons of others about how to gain muscle and lose fat at the same time, I have finally created one ultimate solution that covers it all.

I call it The Ultimate Fat Loss & Muscle Building Guide, and in it I provide all of the answers, details and facts that make up the highly proven workout and diet system I’ve used to help countless men and women completely transform their bodies. Now it’s your turn.

**What is the foremost effective weight-loss method or program?**
Hello, how are you?
I will share with you a number of the foremost effective diets to reduce in record time.
The easiest and fastest thanks to losing a couple of pounds reception are mono diets. They belong to the foremost effective diets for express weight loss.
Kima Protasova
Suitable for those that love vegetables and may easily do without meat. The diet compiled by Protasov is meant for five weeks. it's built on raw vegetables with a little addition of dairy products. The menu looks something like this:
Breakfast: unsweetened coffee, nonfat yogurt, apple;
Second breakfast: cucumbers and cottage cheese;
Lunch: tea, apple, salad with grated cheese;
Afternoon snack: carrots, lettuce, apple;
Dinner: coddled egg, tomatoes with greens, and kefir.
Diet for Lazy People
Sometimes there's no time for cooking and sophisticated recipes. the great news is that there are effective diets that don't require culinary frills.
The main principle of the "lazy" diet: drink 2 glasses of unpolluted warm water before meals. make certain to drink only lukewarm water! The essence is simple: warm water will extinguish the sensation of hunger, at an equivalent time preventing overeating.
As a part of this manner to quickly reduce you would like to eat 3 times each day, there are virtually no restrictions on foods. Although from sweets, fatty and fried foods, also as alcohol and carbonated drinks are better to offer up.
The Dukan Diet
This is a protein diet, which is predicated on the almost complete abandonment of carbohydrates. Pierre Dukan assured that it's possible to eat this manner all the time, diversifying the menu. And yet, the diet created by Ducan isn't suitable for everybody, but just for those that got to lose 10 kg or more, and who are willing to attend a month or longer for results.
The transition to a carbohydrate-free diet occurs in several stages. First, you hand over carbohydrates completely, replacing them with protein. Then you alternate between vegetables and protein, stabilizing the load. Then you'll introduce carbohydrates into the diet a touch at a time, but their share should still not exceed 10% of the entire number of products.
Kefir diet
One of the foremost popular options for emergency weight loss may be a kefir mono-diet. it's tough to endure, but no difficulties with the design of the diet and meal schedule.
The point is that you simply drink 1.5 liters of kefir per day, albeit fat, and that is it. during this way, you'll lose up to five kg every week. However, you can't sit on one kefir for quite 3-5 days, otherwise, the body will suffer from exhaustion.
Best regards

Losing 5 pounds would not be so noticeable, to the point where people would comment on it. Neither would gain 5 pounds.
Losing or gaining 8–10 pounds would become noticeable, but don't think that just because people don't mention it, that it's not noticeable.
Many times, when you see someone often, they won't notice a stable loss or gain of weight, because they see you so much. It’s the same as looking in the mirror, you may not notice that you're losing or gaining weight because you see yourself every day, so you're used to seeing the stable decline/incline of weight.
My suggestion; You don't need to lose/gain any weight at all if you're within a healthy BMI range, but if it makes you feel more comfortable with yourself, you should allow yourself to lose/gain as long as you remain in a healthy BMI range.
If your goal is for others to notice the loss, the suggestion for the amount of weight is between 8–10 pounds.

I weigh 170, if I ate around 500 calories a day how long will it take to lose 50 pounds?

Case study diet and fat loss

I really think that eating 500 calories for the day is not healthy weight loss. But I have a great way that you can lose weight if you follow it step by step. To start, you have to decide that you truly want to succeed at losing weight. If you are here we go. First, you have to learn about calorie restriction, when you would usually consume 2000 calories daily and you cut back to 1800 you are creating a calorie-restricted state this is where weight loss begins. Please check out this method that helped me lose 40lbs .weightloss and diet case study. Next, you to begin eating healthy, whole foods lean meats veggies eggs turkey rice sweet potatoes the good foods and drink water instead of soda.



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