What if I were to tell you that very low calorie diets will actually make you fatter in the long run and that there is a ridiculously easy way that you can eat more and still burn more body fat?
Yes, I know that it sounds too good to be true, but I'm going to explain the science behind it and I've seen many real life results proving it, so read on...
To reduce body fat, the law of energy balance states that you have to consume fewer calories than you burn each day. Sorry, but there really is no way around it. Unfortunately, there is no such thing as "calories don't count." Run for the hills next time you hear that statement because it's absolutely false and any scientist will confirm this.
To burn fat off your body you must have a "calorie deficit". However, the fatal flaw in most popular diet programs is that the calorie deficit is way too aggressive or extreme.
Have you ever been told that to get a lean body you had to eat 1200 calories per day or 1000 calories a day or even less? Did you ever just get tired with not getting results and tell yourself, "Right, this isn't working so I'm hardly going to eat anything at all!" And all because you were desperate to get the kilos off as fast as possible?
Yes it works in the beginning, because there's a MASSIVE calorie deficit at first, but there's also a MASSIVE twist...
When you cut your calories too far, eventually YOUR BODY BEGINS TO ADAPT.
If you've ever watched Star Trek, it's similar to the Borg, when the ray gun works against the alien monsters once, but then they adapt, and soon the same ray gun blast no longer does anything.
Well, diets are kind of like that...
You "shoot" a low calorie diet at your body and it vaporises off some weight in the beginning. But then your body realises what's going on. It doesn't care that you want to look good in your togs, your body thinks you're under attack! It firmly believes you're going to starve to death!
When you shoot something extreme at your body (like hardly eating), your metabolism slows down in order to protect you.
This defence mechanism is often coined "the starvation response."
When you go into starvation mode, here are some of the consequences:
1. Your body releases fewer fat-releasing and fat-burning enzymes
2. Your fat cells release less of the hormone leptin, which is the signal that tells your brain you are well fed and not starving (it's the "anti-starvation" hormone)
3. Fat burning hormones crash
4. You lose muscle. Muscle becomes expendable, and your body cannibalizes your own lean tissue.
5. Appetite hormones rage out of control.
Bottom line: It's hormonally, metabolically and physiologically impossible to achieve permanent fat loss by starving yourself.
And that's the first BIG LIE I'm going to tell you about.
Any program that's extremely low in calories may work in the short term, but the "honeymoon" never lasts for long.
In the long run, very low calorie diets can actually make you fatter. Eventually, they lead to binge eating and weight re-gain and you end up with less muscle and a slower metabolism than when you started out.
The honest truth is, you DON'T have to starve yourself to get a lean body. In fact, you can actually eat more and burn more fat.
1. Avoid very low calorie diets.
Before going on any diet, look at the recommended calories. You'll probably discover that in most cases, you are required to slash your calories to "starvation" levels (1200 or less for women, 1800 or less for men, and active people need even more.
2. Make sure your calorie intake is customized.
Depending on your activity level, age and gender, your calorie needs may be much higher or much lower than the average person. If a diet program recommends the same amount of calories for everyone, that should be a red flag to stay away. It could be perfect for someone else, but starvation level for you.
3. Decrease your calories just a little below maintenance.
Decrease your calories conservatively - only about15- 20% below your daily maintenance level. A mild calorie cut doesn't trigger the starvation response as much.
4. Increase your calorie deficit more by increasing activity
If you only cut calories slightly below maintenance, then how do you reduce body fat without the process taking forever? Simple, you BURN more calories and increase your deficit by increasing your activity. (No brainer simple!)
The first secret to permanent fat loss is to burn off fat by eating healthy wholesome foods and exercising regularly. NOT STARVING YOURSELF.
Train hard, Eat Well & Lose Weight!