Use these tips and tricks if you want to shed body fat even quicker.
What is intermittent Fasting?
Intermittent fasting (IF) is a dietary pattern that involves alternating cycles of fasting and eating. The most popular forms of IF involve restricting food intake for a certain number of hours each day or for a set number of days each week.
There are several different ways to practice IF, but the most common types include:
Time-restricted feeding: This involves limiting your daily food intake to a specific window of time each day, typically between 8-12 hours. For example, you may only eat between 10:00 am and 6:00 pm, and fast for the remaining 16 hours.
Alternate-day fasting: This involves alternating between days of unrestricted eating and days where you consume very few calories (usually 500-600 calories per day).
5:2 fasting: This involves eating normally for five days of the week and restricting calorie intake to 500-600 calories for two non-consecutive days.
Intermittent fasting has been associated with a range of health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and improved brain function.
However, it’s important to note that IF is not suitable for everyone, particularly those with a history of disordered eating or certain medical conditions. It’s always best to speak to a healthcare professional before starting any new diet or fasting regimen.
Max Posternak is a fitness trainer and entrepreneur who is the founder of Gravity Transformation, a popular YouTube channel focused on fitness and nutrition.
What are Macronutrients?
Macronutrients are the three main categories of nutrients that make up the majority of our diet and provide our bodies with energy: carbohydrates, proteins, and fats.
- Carbohydrates: Carbohydrates are the body’s primary source of energy. They are found in foods like bread, pasta, fruits, and vegetables. Carbohydrates are broken down into glucose in the body, which is used to fuel the brain, muscles, and other organs.
- Proteins: Proteins are essential for building and repairing tissues in the body, and they also play a role in producing enzymes and hormones. Good sources of protein include meat, fish, eggs, dairy products, beans, and nuts.
- Fats: Fats are a rich source of energy and help our bodies absorb vitamins and minerals. They are also important for maintaining healthy skin and hair, and for producing hormones. Good sources of healthy fats include nuts, seeds, avocados, olive oil, and fatty fish.
Each macronutrient provides a different number of calories per gram:
- Carbohydrates provide 4 calories per gram
- Proteins also provide 4 calories per gram
- Fats provide 9 calories per gram
In order to maintain a balanced and healthy diet, it’s important to consume the right amounts of each macronutrient based on individual needs and goals.
What is a Calorie Deficit?
A calorie deficit occurs when a person consumes fewer calories than their body needs to maintain its current weight. This creates an energy imbalance, which causes the body to use stored energy (fat) for fuel, resulting in weight loss.
To achieve a calorie deficit, a person can either decrease their calorie intake, increase their energy expenditure through physical activity, or both. For example, a person could reduce their daily calorie intake by 500 calories and also increase their daily physical activity by burning an additional 500 calories through exercise, resulting in a total daily deficit of 1000 calories.
It’s important to note that creating too large of a calorie deficit can have negative effects on the body, such as loss of muscle mass, decreased energy levels, and nutrient deficiencies. A moderate calorie deficit of 500-1000 calories per day is generally recommended for safe and sustainable weight loss.
A calorie deficit is often used as part of a weight loss plan, but it’s important to focus on creating a healthy and balanced diet that provides all the necessary nutrients for optimal health. It’s also recommended to consult with a healthcare professional or registered dietitian before starting any new diet or weight loss plan.
What is a Calorie Surplus?
A calorie surplus occurs when a person consumes more calories than their body needs to maintain its current weight. This creates an energy surplus, which causes the body to store excess energy (as fat), resulting in weight gain.
To achieve a calorie surplus, a person can either increase their calorie intake, decrease their energy expenditure through physical activity, or both. For example, a person could increase their daily calorie intake by 500 calories and also decrease their daily physical activity by burning 500 fewer calories through exercise, resulting in a total daily surplus of 1000 calories.
A calorie surplus is often used as part of a muscle-building plan, where the extra calories are used to fuel muscle growth. However, it’s important to focus on consuming healthy and nutrient-dense foods, rather than just high-calorie foods, in order to support muscle growth and overall health.
It’s important to note that creating too large of a calorie surplus can also have negative effects on the body, such as excessive weight gain and increased risk of chronic diseases like diabetes and heart disease. It’s recommended to consult with a healthcare professional or registered dietitian before starting any new diet or weight gain plan.
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- Physical Health: Carl Barcelo on Unsplash
- Healthier-foods: Photos courtesy of CrossFit Inc