The ZigZag diet is a different diet, which has nothing to do with what you have been up to. His goal is to lose fat and keep his muscles under a diet or a dry.
Its principle is to decrease calories gradually and increase them for a short time, before the body adapts by slowing down its metabolism. Then they can be reduced again. The goal of this approach is to stimulate the metabolism to burn fat while preserving muscle mass.
Why do most diets fail?
This remains the basic problem with the diets that everyone knows. We enter a gear which makes it necessary to decrease still more and its caloric intake to lose weight, consequence of the slowing down of the metabolism due to the loss of muscle that accompanies any regime after a certain time.
The illusion of balance makes we think that we lose our fat only but it is especially the muscle mass that decreases. Most diets seem effective because there is weight loss. But often, at the end of the diet, the percentage of adipose tissue is higher than before because of the lost muscle. The main problem remains after the regime which often results in failure.
As soon as you resume normal diet you store in bold. The body simply slowed down its metabolism to keep its reserves. The fat, very energetic (9 kcal per gram), is a good way to store energy. This mechanism, which poses so much problem to modern humans, was a very effective means of survival for our cave ancestors. Those who had stored the most fat survived when food became scarce. Being slim for the beach or possessing noticeable abdominals was the younger of their worries.
Generally, the first idea that comes to mind is to concoct a strict diet and multiply the cardio sessions. It works but does not hold on to the long term and often ends up with the sport stop because of fatigue, lack of energy and the resumption of bad eating habits that result in variations of weight type “yo-yo “.
A zigzag diet coupled with sports!
Another approach, which is not to attack a very strict diet and to do long and frequent cardio training sessions, is a zigzag diet coupled with bodybuilding. Alas, women are afraid of bodybuilding and are afraid of turning into a pile of muscle.
Do not worry about this, it will never happen simply because women have considerably less male hormone (testosterone) than men. In addition, in calorie restriction it is unlikely that you will gain a lot of muscle mass … The body will not have fun creating even more needs while food intake is not enough or barely. Rather, the goal of muscle building is to maintain existing muscle mass.
For those who do not like bodybuilding, there is also “fitness”, a discipline that is practiced collectively or at home, and aims at improving health. Cardio-vascular and respiratory work, muscle strengthening, relaxation and stretching are the main themes of this activity.
Cardio training will not be forgotten because it has benefits that everyone knows. Go on 3 sessions per week to 70% of the heart rate, gradually increasing the duration.
But let us return to the zigzag regime. This approach, which consists in deceiving his body by bringing in more calories for a short time, makes him believe that the “famine” is over. The goal is to maintain metabolism, preserve muscle mass, eliminate fat and not store it. The occasional modification of eating habits is also very beneficial to the morale and allows to hold psychologically.
Count the calories of meals!
No, it’s not complicated! Use the websites for calculations. Later, with the habit, you will know how to compose your plate without deviating to calculate everything. But at the beginning, it takes a lot of bases. Basically, you need to determine the number of calories needed to maintain your current weight. The simplest is to note on a notebook everything you eat over a week and to average by dividing by 7. For example, if I get a total of 21,000 kcal on a week, the average daily will be 3000 kcal.
What should be reduced in the diet?
Calories can come from 3 types of foods: proteins and carbohydrates that bring 4 kcal per gram, and lipids 9 kcal. It is therefore advisable to reduce the lipids, but one will not go below 15% of the caloric intake.
The proteins, which serve to conserve your lean mass, will obviously not decrease. Stay on a base of 2g of protein per kg of body weight.
Carbohydrates will remain the most flexible factor since we can no longer touch too much lipids, and we must maintain a constant supply of protein. It provide energy especially for your sports sessions. Be careful never to remove them under pain of muscle cannibalism to provide energy. As a basic guideline, low glycemic index carbohydrates should always be preferred, except after training where it is possible to absorb high GI carbohydrates.
Setting up the zigzag diet
It is possible to lower its calorie intake from 500 to 1000 kcal overnight. This is not a good idea, fast solutions are rarely good! The decrease in calories will be slow and gradual, about 500 kcal over a month and a half.
The first drop of 300 kcal of your previously calculated average caloric intake will be easy. It will suffice to act on lipids and limit in your diet fatty foods like sauces, replace the cheese with a lean yoghurt or white cheese, prefer lean meats to fatty meats. There are plenty of ideas …
Then, it will be necessary to lower by an additional 200 kcal. If you have already reached 15% of caloric intake from lipids with the first drop, you will need to lower carbohydrates.
After 2 weeks in a 500 kcal deficit, you will have to increase your intake by about 200 kcal (as carbohydrates) for 3 or 4 days, to avoid slowing down the metabolism. Then, it will be necessary to return for a week to the deficit of 500 kcal, then to increase the intake again for 3 days.
As you can see, the caloric intake varies. This is the most tricky part of determining when to increase and then lowering again so that the weight gain does not catch on but the metabolism is sufficiently stimulated. It is up to you to try to determine the right timing by testing.
For the occasional increase in caloric intake (in the form of complex carbohydrates), if it is a day of rest distribute them rather early in the day, not in the evening. If it is a training day, some of these carbohydrates should be provided just after the session; This is the famous post-training so important for recovery. The dose should be adjusted according to the intensity of the session.
SUMMARY OF THE PLAN
- Week 1-4: Reduce your calorie intake by 300 calories. (Average intake – 300 kcal)
- Week 5-6: Reduce your intake by another 200 calories. (Average intake -500 kcal)
- Week 7: Increase by 200 calories for 3 days (Median intake -300 kcal), then return to deficit (Median intake -500 kcal) for one week.
- Start increasing, then decrease …
ADVICE ON DIET
- – Control of adipose tissue every 6 to 8 weeks.
- – Increase protein intake based on muscle gains.
- – Decrease calories gradually.
This way of eating is not a diet but rather a dietary strategy to keep as many muscles as possible and lose adipose tissue. For a beginner, it is very likely that he gains muscle and loses adipose tissue at the same time.
Do not plan to do this test for 2 or 3 months and give up later. This strategy has the advantage of not being excessive so frustrating. It is true that this regime is less spectacular than a classic regime very restrictive but in the long run, no yoyo! Do not forget that bodybuilding and sport are activities that you must maintain all your life; nothing is ever acquired ! Everyone can devote 2 times an hour a week to maintain his body.