How to Make a Success of Your Diet
Who has not known this situation: you have been on a diet for some time, everything goes well when, suddenly, nothing is going well. You stop losing fat and instead, your muscles begin to melt, you are gripped by irresistible cravings and you are more tired than ever. This very common experience is too often synonymous with abandonment. Yet, if you follow our advice, the efforts you have made for weeks will not have been in vain. We will see in this article three crucial points for a successful diet: the role and importance of meal cheating, when to make a dietary gap, and what foods to favor.
Praise of Leptin
If you have not yet read our file on this hormone, we know leptin for only a few years.When researchers isolated this hormone, they quickly highlighted that it had a promising future to fight the obesity epidemic. Led by the properties of this hormone as slimming medication, the laboratories immediately rubbed their hands. The data had indeed enough to package them: injections of leptin in mice had on the one hand reduced their food consumption and, on the other hand, increased their metabolism, all resulting in a rapid melting of adipose tissue with the Maintenance of muscle mass.In short, it would have made it a perfect drug.
Then, at least in the media, leptin fell into oblivion as quickly as it appeared because new research showed that in fact there was a higher leptin level in obese people than in Thin people. Nevertheless, in the laboratories of the whole world, this hormone remained more topical than ever thanks to its role in the oxidation of the fats. Today we know much more about this “obesity hormone” and our knowledge is sufficient to master its potential in order to lose fat.
Learn how to tame leptin
What do most people in the diet do when they level off and the pounds refuse to disappear? Generally, they limit calories even more and devote more time to training.This strategy may seem effective, but it is not. In reality, when weight loss reaches zero, you have to do exactly the opposite, that is, eat more.
Absurd in appearance, this approach is quite logical if you read our article on leptin.Bodybuilding athletes have known for years that an occasional diet gap stimulates metabolism. They did not know beforehand, like everyone else, the nature of the mechanisms that govern this process. Today, we know why, a “cheating meal” gives a boost to metabolism and allows to continue to lose fat. The reason: leptin!
The role of this hormone is to prevent us from dying of starvation. If its level decreases, the metabolism also decreases in order to conserve the energy reserves.The feeling of hunger increases to incite us to replenish the reserves. When there is significant food intake after a period of restriction, there is an acceleration of metabolism and this is exactly what is being sought to revive fat loss.
What to eat for a cheat meal?
Cheat meal is unfortunately not synonymous with food orgy. A spring meal does not mean you can lose yourself on high-fat foods or sweets. Ideally, a well-managed cheat meal results in protein and fat intake equal to the days of restriction: most calories will have to be provided by complex carbohydrates such as oatmeal , rice or sweet potatoes . But, you can also eat a good pizza (avoid the 5 cheeses).
Hexosamine, the residue of carbohydrate metabolism, has a major role in the production of leptin 1 . It is for this reason that it is important to favor carbohydrates during a cheat meal. Excess lipids and proteins have minimal effect on leptin production. Getting your belly fat with peanut butter will not raise your leptin level.Some bodybuilders in preparation for a bodybuilding contest (who need to be as “dry” as possible) are making dietary gaps with only carbohydrates like rice to boost the metabolism to the highest and have a maximum fat loss.
Another note about carbohydrates: limit fruit. If you read this article about fruit juices, you know that fructose can not be used directly by the muscles: it must first be converted into glucose or fat in the liver. Because sugar is high in a cheat meal, there is a greater chance that fructose will be converted to fat. Do not tell yourself, I’ll make a “healthy” gap by consuming plenty of fruit, it would be a stupid thing. So limit yourself to 1 or 2 fruits (or portion of fruit).
When to make his cheat meal?
The frequency of dietary changes will depend on your fat level and the duration of your diet: the longer it has been and the more stringent it will be (and therefore the more your leptin levels have dropped) . The amount of food to be consumed on the day of break will also depend on your fat mass and your energy needs. To determine the number of calories needed for your daily energy needs, multiply your body weight by 37 ° (easy to remember is the internal temperature of the human body). Thus, a man of 82 kg will need about 3 000 calories so that the contribution corresponds to his daily energy expenditure (including training).
If you have a high fat level (more than 20%), it gets a bit cumbersome. This is what 99.9% of the articles on cheats meals forget to mention. Cheats frequent meals are reserved for moderately fat people who want to lose the last few pounds to be at the top. Doing sprains to your diet will probably not be very beneficial to you if you are overweight because your leptin levels are much higher than normal and when it decreases, it could just reach the rate of a non-obese person who eats Balanced. In fact, too many deviations can accentuate your fat intake problem and even reduce the sensitivity of your body to leptin.
So the longer you have a high fat level and the longer you will need time to lower your leptin levels. In this case, chewable meals are also to be expected, but more frequently, every 10 days. On that day, consume 10 to 20% more calories than your energy needs. If your fat level is less than 20%, a meal cheat every 7 days should be adequate to keep leptin levels high. You can aim up to 50% more calories than your daily energy needs. If you have a fat level of around 10%, two chewable meals per week can be considered, with up to 50% more calories.