Weight Loss – Who says fat loss should be slow?

By Diet | Dec 19, 2009

This article is specifically designed for dieters who use or plan to use a very low calorie diet to try to lose more than the loss of fat called the standard "maximum of ± 1 kg / ± 2 pounds per week. You can lose more than that without ruining your metabolism, regardless of what the "experts" say.

Most people severely cut calories when they try to lose weight, and it is difficult to stop them from using this approach, so we'll work with it.

Veryfollow a diet low in calories should not be a bad thing though. For one, done properly, it causes a rapid loss of stomach and visceral fat – the fat around organs – and thus indirectly reduces the risk of heart disease, metabolic syndrome and diabetes.

However, special precautions must be taken to ensure the maximum loss in fat and maximum retention of muscle tissue. The 5 most important things we can do while following a low calorie diet are:

1. Eating enoughprotein

If you eat very few calories, then you must ensure that much of the calories come from protein. It is now well known that the higher protein, lower carb diets actually cause greater loss of the AFL, although weight loss may be the same on a diet higher in carbohydrates. My advice is to eat solid proteins when calories are low, because it is more satisfying and digestion requires a little more calories than protein liquidsources.

2. Diet 3 days 1 day off

We all know that diets low in calories cause a crash of metabolism. Possibly. Why wait until it happens? Every fourth day, eat more healthy calories, carbohydrates a little more, and many proteins – solids and liquids. Furthermore, eating smaller meals 6-7 on these "holidays". Not only will you avoid crashing your metabolism, but it will also be improved and ready for the next 3 days to eat low calorie.

Why stop fat lossnow?

3. Strength training

A scientific study showed that subjects who were on a diet very low in calories (only 800 calories), but no strength training as opposed to traditional "cardio", actually gained muscle tissue. These subjects have also lost a significant amount of fat.

Although this does show that resistance exercise is much more important cardiovascular disease, while severely reducing calories is not the advice I would like to leave here.

The point is to limitFrequency and duration of your strength training because they may well have a negative effect. Your body has a limited ability to recover when you severely restrict calories, and doing too much will cause muscle loss, thus ruining your metabolism.

I recommend no more than 20 minutes of resistance exercise and only 3 times a week. It may seem too little, but the goal is to preserve muscle tissue – muscle gained is a bonus.

4. Discard aerobics forInterval Training

Yes training, aerobic exercise burns more fat while you do it, but meantime keeps your metabolism to burn more calories even when you're resting. In addition, a greater percentage of weight loss from interval training is due to loss of fat than aerobic exercise, so even the muscle is spared.

As for weight training, limit the duration to 20 minutes, three times a week.

5. Combining strength and cardiosessions

The most important advantage to this is that you end up with 4 days per week where you do very little exercise. This gives your body time to recover, and maintain your hormone (endocrine) system operates optimally, thus ensuring that the muscle is spared and the fat is burned as quickly as possible.

Do not worry, the two types of exercise you burn calories for up to 46 hours – even while you sleep! The fewer calories you will drop weightanyway.

Thus, you can lose fat much faster than the gurus of the "diet" as you can. Just do it intelligently. Besides, if you have a lot of weight to lose, why would you be happy, even with only 2 pounds per week?