Why fat is important?
Fat is an essential element of metabolism and metabolism, as well as a reserve source of energy for the body. A low level of fat makes it impossible to synthesize hormones, and without fat stores a person dies in just a few days.
Approximately 3-4 days after a reduction in caloric intake or a sharp restriction of fat in the diet, the body includes emergency protection mechanisms, slowing metabolism and starting to destroy muscle tissue as excess, while protecting fat stores.
The worst weight loss strategy
In an effort to lose weight as quickly as possible, many start a hard diet( a sharp reduction in calories or mono-diet - the rejection of certain nutrients), combining them with prolonged and active cardio loads or even with power training.
This regimen introduces the body into a stressful shock, causing the metabolism to slow down, testosterone and other sex hormones drop dramatically, and cortisol and leptin levels increase significantly. The body is trying to survive.
What is a cyclic diet?
The simplest way to "deceive" the body is to return the consumption of food to a normal level after the above 3-4 days of the diet. In most cases, a period of 60-70 hours is enough to return the metabolism to its normal state.
Actually, a cyclic diet is a weekly repetition of nutrition according to the following principle: from Monday to Thursday evening - the days of a strict diet;Thursday evening, Friday and Saturday - high calorie boot days;Sunday is a transitional day.
The first stage: the strict diet of
The first three and a half days of a cyclic diet, calorie intake is reduced by 30-40% of the normal level, the amount of fat is maintained at a minimum level of 30-40 grams, most of the calories are provided by protein nutrition.
The strategy of training during this period is aimed at maximum fat burning - the body does not yet understand what is on the diet, and therefore works at full capacity. The most effective are the combination of cardio and cyclic training.
The second stage: loading
In the second half of Thursday the boot cycle begins - densely and fully after having had lunch, after several hours it is necessary to conduct an evening strength training. A significant amount of calories received by the body, immediately spent on muscle work.
On Friday - the most important boot day, when the level of caloric intake increases by 30-40% from normal( in fact, two to three times higher than at the beginning of the week).In the evening on Saturday - a powerful strength training, forcing the body to include muscle growth.
Third stage: transitional
On the last day of the week, the amount of calories consumed is reduced to a basic level, with most of the food should be consumed in the first half of the day. In the evening on Sunday cardiovascular fitness is ideal.
It is important to note that with a cyclic diet, the weekly calorie intake is within the baseline, not allowing the body to slow the metabolism - it is wrong to assume that the body zeroes the calorie counter at midnight, starting a new day from scratch.
The main contraindications to the cyclic diet are heart disease, high blood pressure and various types of diabetes - both cardiovascular and cardiovascular work performed at a low level of glucose, are especially dangerous in such diseases.
In addition, the diet is strictly not recommended for people with diseases of the liver, kidney and food tract, pregnant and lactating mothers. If you have any doubts as to whether a cyclical diet is suitable for you, consult your doctor.
The cyclic keto diet( CKD, cyclic ketogenic diet) is the most effective way to "deceive" the metabolic mechanisms of the body, providing fat burning without losing muscle. Read the following materials for a detailed nutrition and training strategy for each of the stages.