Dietary Errors During Slimming Diet
If after all your efforts at the weight room, you can not achieve your goals of weight gain or fat loss, you may be making a dietary mistake.
Whatever your goal, you have to find a balance between training, eating and rest. If the rest is not important enough, all your efforts will be in vain.
It is the same for food: dietary imbalances will be the source of stagnation or even a regression in case of diet low calorie; and they will be the cause of an important fat intake in case of a too important intake of calories.
Radical reduction of calories
You want a skinned physique, whatever it costs. You are ready to sacrifice everything. So you decide to halve your calorie intake, hoping to transform your physique in a few days.
This is a serious mistake, because not only is this method dangerous for health, but the body is unlikely to react as expected.
A strong caloric reduction can turn against you by slowing down your metabolism, the engine of fat burning.
It is better to create a slight deficit and reduce daily caloric intake by 15 to 20%.
For example, if you consume 3000 calories a day, a shift to 2500 calories will suffice.
Such a decline is not likely to bring down the metabolism.
However, in the long run, even moderate reductions can be frustrating. After two weeks, it may happen that the metabolism adapts and burns fewer calories, which is an obstacle to continuous fat oxidation.
In order to avoid all this, one can once a week find a normal calorie intake.
This temporary increase will block the coping mechanism and allow the metabolism to burn fat continuously at a higher rate.
Complete elimination of lipids
From a nutritional point of view, it is dangerous to completely eliminate a type of food: zero-fat and zero- cholesterol diets are to be avoided at all costs.
Calories can be controlled by eliminating bad dietary fats such as butter, tendon meats, chicken skin and fried foods.
Yet many people go too far and eliminate almost all lipids from food to try to sculpt their bodies by limiting themselves to lipid-free protein sources such as white fish, egg whites and protein powder.
Since there is virtually no fat in vegetables and most foods containing carbohydrates, diets of this type can be described as alipidic.
There is a problem with all of this: Diets without fat and therefore without cholesterol compromise the testosterone levels, which can disrupt the body’s ability to maintain muscle mass.
When the level of testosterone drops, it causes the metabolism in its downfall. It is therefore best to include egg yolks (one whole egg for every 3-4 egg whites) on their diet and consume lean beef daily.
These two foods provide cholesterol, present in saturated fats, which helps increase testosterone. It is also advisable to eat more fatty fish (salmon, tuna) twice a week: it contains omega 3 polyunsaturated fatty acids that help fight inflammation of the body and muscles.
Elimination of carbohydrates
There is no doubt that low-carbohydrate diets help to reduce body fat, but it is not advisable to completely eliminate carbohydrates. It is better to pay attention to the type of carbohydrates we eat and when they are consumed. One of the best methods is to eliminate sugars from all meals other than the post-workout snack. During these niches, carbohydrates are essential for muscle recovery and to replenish muscle glycogen stores used during training.
If you can not start your day without a carbohydrate intake, it is advisable for breakfast to take 2 to 3 eggs with 3 to 5 egg whites accompanied by the famous bowl of oatmeal (slowly assimilated carbohydrates).
The post-workout snack should include proteins and carbohydrates with rapid assimilation.
The low carbohydrate meals of the rest of the day may simply consist of 200 to 275 grams of lean protein from chicken, turkey, fish or extra-lean beef with a serving of vegetables.
All this will allow you to burn fat without compromising your ability to train hard, which is crucial when you want to achieve a lasting fat loss, with minimal loss of muscle.
Errors in grip of mass
Overestimation of caloric requirements
You do not have to have a doctorate in physiology to understand that if you want to gain weight, you have to consume more calories.
However, if you abuse calories, you may look like a sumo rather than an athlete.
It’s not all about the amount of calories consumed, because there are other important factors to consider to get the right formula: meal frequency, protein intake and supplements.
A high calorie diet helps to increase weight gain, but nothing is more effective than spreading caloric intake into six smaller snacks taken every three hours. This method optimizes the absorption of nutrients and can reduce the action of hormones such as cortisol, which curbs weight gain.
Skip the meal before training
Hypertrophy follows simple rules. We lift loads to degrade the muscle fibers, after which we rest and eat to repair them and make them fat.
This is why a post-workout snack is decisive for weight gain.
However, recovery does not start when you leave the room, especially when you do 4 to 5 sessions per week.
When performing demanding and frequent workouts, the body constantly needs repairs, so it is strongly discouraged to underestimate the importance of pre-workout snacking.
What you eat before a session has a huge influence on hypertrophy. A hearty meal taken three hours before training causes a series of hormonal changes that protect the muscles during future efforts.