Do you want to lose weight?“You must go to the restriction”or“You will lose weight on the reduction.“

These are the answers we hear most often.

It seems obvious, after all. So obvious thatwe do not see the point of a deeper translation of it.

Unfortunately, misunderstanding sneaks up very easily, and hence it is only one step away from making a mistake.

In principle,restriction and reduction could theoretically mean the same thing.

A restriction is a restriction or a reservation. So we can relate it to calorific value – we limit the supply of energy.

On the other hand, we think about a restrictive diet in the context of theelimination of an ingredient / product.

And although such restrictive diets may make sense (they can also lose weight, and more on that later), reduction is a more accurate term.

We are reducing, i.e. we are reducing the supply of calories.

Let us agree that “restriction” and “reduction” are interchangeable terms. Remember, however, that therestriction may have a second bottom.

What is a Reduction Diet?

“Calorie restriction” sounds more specific, but still does not explain much. We are to eat less, but “less” is a relative term.

Take it easy, nutritionists took care of universal recommendations.

Caloric restrictionshould assume the supply of 500-1000 kcal less than the demand.

Another recommendation is to adjust your diet so that youdo not lose more than 0.5-1% of your current body weight.

The range of 500-1000 kcal did not come out of nowhere. It is assumed that the loss of a kilogram of adipose tissue is possible when the deficit amounts to approx. 7-8 thousand. kcal (this is its energy density).

Of course, just losing fat is a wishful thinking. The first days of reduction are always water loss, we also lose some muscles, which is why training is so important.

There are also a number of other mechanisms. Ultimately, the aforementioned deficit is to allow a loss of 0.5 to 1 kg of body weight per week [1].

We try to avoid very large weight losses. Most of us believe that the more the better. Unfortunately, from the point of view of physiology, it is a bit different, which will be discussed in a moment.

Remember?

A reduction / restriction diet must provide 500-1000 kcal less than your requirement.

Basal Metabolic Rate (PPM)

In English:BMR – Basal Metabolic Rate

To introduce a reduction, we first need to know what we’re going to cut calories from. The 24-hour energy demand consists of several elements, the first of which is PPM .

This is the amount of energy needed to maintain vital functions in a state of complete relaxation, lying down, at constant temperature and humidity, etc. To put it simply – this is the amount of energy we spend lying down and looking at the ceiling all day long.

We have a lot of formulas, but two that are worth using are [2,3]:

Mifflin’s formula:10 x body weight + 6.25 x height – 5 x age + A

A:+5 for men, -161 for women

Cunnigham formula:500 + 22 x lean body mass

You will determine your lean body mass using the bioimpedance method, using specialized measuring devices (“weights”) in gyms or dietary offices.

A weight for a few dozen zlotys will not do it, although producers may (and do!) Say otherwise.

Example:

A man weighing 100 kg, height 180 cm and age 40; the lean body mass is 70 kg

Mifflin formula:10 x 100 + 6.25 x 180 – 5 x 40 + 5 = 1000 + 1125 – 200 + 5 =1930 kcal

Cunningham formula:500 + 22 x 70 =2040 kcal

REMEMBER!

PPM is the amount of energy you need to maintain basic body functions, not the total amount.

Activity Related Expenses

The situation described above almost never takes place, soour needs must include activity.

It is not an easy thing. Generally speaking, it is easiest for us to use thePhysical Activity Level(PAL ).

However, it has a big disadvantage – a discrepancy in interpretation. Because, for example, for low activity we will use a factor of 1.4, but what does “low” actually mean?

Only related to daily activities? Or maybe it will be two trainings a week? So what intensity does it assume? There are many such doubts.

The WHO and FAO report related to energy demand gives a few examples on the basis of which we can roughly determine our PAL [4]:

As you can see, the discrepancies are still large. However, we can assume that PAL is 1.4, and for each day of intense effort (minimum 1 hour, e.g. running, strength training, team play), one day of physical work, two days of light activity (minimum 1 hour of aerobics). , fitness, walks, etc.) we add 0.1.

Example:

A person working in the office does 3 running sessions a week (approx. 1.5 hours, 10 km).

PAL= 1.4 + 0.3 =1.7

Another method is to use activity trackers, such as heart rate and pedometer watches, which also show the energy used.

We then take the average for the week (assuming we don’t drastically change our lifestyle from week to week) and add it to the BMR.

Of course, this is still not the exact method. The pedometer should be placed on the belt and the heart rate sensor should be placed on the chest (special wristband).

This requires you to wear a total of three devices, which can be problematic.

Watches for a few hundred zlotys also do not guarantee good measurements and there are few that determine energy expenditure quite well [5].

For people who suffer from excess free time, there is one more way.

It consists in determining the energy expenditure of absolutely every activity performed during the day.

And so we will sum up the loss of calories during the morning shower, preparing sandwiches for work, ironing or peeling potatoes.

The result will be very accurate, and the frustration accompanying the entire procedure will take away some more calories.

REMEMBER!

There is no exact method for determining PAL. Any overestimation or underestimation will be verified by regular weight control.

What you eat matters

Digestion also requires energy, and each ingredient needs a different amount of energy.

They need protein the most – up to 20-30% PPM, and the least fat – approx. 3%.

Hence, it has been assumed that it will be beneficial to increase protein supply and reduce fat on a reduction diet [6].

Indeed, a little more protein may do better. Of course, within reason, not exceeding 25% of the energy supply from this component.

In the case of fats, it is not recommended to reduce their supply, and certainly not below the lower recommended limit (25% of the total energy demand) [7].

In a mixed, i.e. standard diet, the thermal effect of food (SDDP, Specific Dynamic Food Effect) is approx. 10% PPM (0.1) [6].

Total metabolism as a starting point

We will calculate the total metabolism (CPM or TEE,Total Energy Expenditure) taking into account all the components mentioned:

CPM= (PAL + SDDP) x PPM

As an example, taking the values ​​calculated earlier, we get:

CPM= (1.7 + 0.1) x 2040 = 1.8 x 2040 = 3672 kcal

The reduction is obtained after subtracting 500 to 1000 kcal.

3672 – 1000 = 2672 kcal

How many to choose?In the case of significant obesity, a larger reduction will work better, while overweight, a lower value may work.

The entire weight loss process should be monitored. As I mentioned, in the first days, you may experience greater weight loss, and sometimes there may be no loss at all.

If the mass did not move after a month, or the effects were small, you should consider the possible factors that contributed to it.

I’m on reduction, not losing weight

Such a statement is an oxymoron, though a bit more elaborate.

It is impossible not to lose weight on reduction– you provide less calories, so the body gets rid of its reserves to compensate for the deficiencies. Unless you don’t do it at all.

As we established earlier, the CPM determination is burdened with some error, for example related to the physical activity rate.

It may therefore turn out that we have overestimated our activity and actuallyneed fewer calories.

Thus, the introduced deficit does not have to be a deficit at all, and in fact we end up eating as much as we should.

That is why weight control is so important.The standstill will give us a signal that something is wrong.

In addition, during training, we may have worse days or spend a bit more time talking to a friend than exercising.

If you are not sure that you have given your best, eat a little less. Or pump up the pace and move more outside of training.

Another reason may be a lack of proper control over the food you eat. There are free calorie counting applications available on the market, such asFitatu.

It is especially worth entering the consumed meals into the app at the beginning to avoid counting “by eye” –it does not end well.

A kitchen scale will also be a must have device. Of course, we can use home measures such as “spoon”, “slice”.

However, let’s bear in mind that the weight of the slices of different bread differs (if we cut it ourselves, then not at all), just as we can have different spoons, different glasses, etc.

Losing weight requires accuracy and takes no prisoners.

Also watch out for alcohol!Onebeeris about 200 kcal, a fancy drink – even 500.

All it takes is a good weekend party and your slimming plans.

REMEMBER!

Cutting down = losing weight, unless you are doing something wrong.

IF, low-carb and other restrictive diets

Each of us likes variety in our everyday life. So why not diversify your weight loss?

Ketogenicdiets andIntermittent Fastingdiets have become very popular as they give better results.

If you think so too, read the previous part of this article again.

We lose weight on reduction, and how we achieve it is of secondary importance, at least in terms of body weight.

Even eating chips, but not exceeding the supply of energy appropriate for reduction, we will lose weight.

However, our metabolic parameters may suffer.

“After all, carbohydrates are the enemy, so why not cut back on them?” Such theories come from over-demonizing carbohydrates.And this is the primary source of energy!

The fact is, however, that we should reduce our consumption of simple sugars in favor of complex carbohydrates. Reducing the supply of “carbs” in the diet will not mean weight loss, nor does it have to give better results.

It can, however, give them if the reduction in carbohydrate intake is followed by increased protein intake. As we established earlier, protein has a high SDDP, so the energy expenditure will be higher. Obviously, excess protein is harmful [8,9].

What about the keto diet ?The situation is similar and a diet with a large supply of fats has no advantage in the context of weight loss.

However, it is very often associated with the consumption of not very healthy products, rich in saturated fatty acids. It will definitely not be good for our health [10].

Recently, the IF diet is also leading the way.

We have many types:

• alternating IF (every other day without food)
• modified IF (on fasting days we deliver less than 60% of the demand)
• 5: 2 (5 days of normal diet, 2 days of fasting per week)
• e.t.c.

We can also introduce the so-called “eating windows”, ie the time during the day when we can eat something (eg between 12.00 and 18.00).

It all boils down to one thing – we consume fewer calories on a daily or weekly scale, so we are on a reduction. Does IF have any advantage over ContinuousEnergy Restriction(CER)?

These results were not obtained:weight reduction was the same or greater with CER, and metabolic parameters also did not differ between the groups.

If you are comfortable with IF, this may be your method of reduction [11-13].

TheVery Low Calorie Diet(VLCD )diet, which provides 800 kcal per day and less, is highly dangerous .

It can be used only in special cases – in morbid obesity, in the period of preparation for bariatric surgery or when other slimming methods fail.

VLCD is introduced by a doctor’s decision, and the person undergoing it must be under constant medical care. Used without consideration, it can even end in death [14].

To mention only other inventions: juice diets , with the elimination of gluten, lactose, raw food diets are deficient diets, limiting the supply of many valuable ingredients.

Their slimming effect is also associated with lower caloric intake. They do not cleanse or detoxify in any way.

REMEMBER!

Popular diets do not have any advantage over the “regular” reduction diet, and their use may be burdensome or dangerous.

Reduction Diet – How to start?

All this counting may seem difficult, but in reality it won’t take long. Not only that, there are calculators available to do it for you.

I know very well how composing meals can be tedious at times.

However, I have good news –you don’t have to turn your diet 180 degrees(unless it was very bad), just introduce a few rules and habits:

1. Control calories-use ready-made applications. They even offer scanning of finished products, and they have almost all the delicacies in their base. Thanks to them, you will always know how much you can still afford.
2. Eat more often—a banal recommendation, but very important. Regular meals make you less hungry. Breakfast is essential It should contain complex carbohydrates, protein, and healthy fats to keep you full for longer. The portions should be roughly equal, with a slightly greater predominance of breakfast, lunch and dinner. If you feel good at 3 meals, that’s okay-adjust the nutrition as much as possible for yourself.
3. Vegetable Half: Try to make at least half of your meal consist of vegetables or fruit. They are low in calories and will fill your stomach for a while. And most of all, they will provide vitamins and minerals.
4. Valuable grainsgive you energy for longer and contain fiber. Replace light grain products with darker ones (made from wholemeal flour, e.g. bread and graham rolls, wholemeal pasta), and eat coarse grain groats.
5. Eat according to the Healthy Eating Pyramid;check here for a reminder.
6. Do not deny yourself pleasure;restrictions often make it difficult for us to stick to a given diet. And yet, there will be room for a little something on the reduction. Make homemade desserts and limit the amount of sugar used in favor of, e.g., sweeteners. If you prefer something ready-made, that’s fine. However, do not forget to write everything in the diary or app.
7. Drink water—it does not lose weight by itself (as some claim), but it can delay the onset of hunger a bit. Furthermore, it is important with an increased supply of fiber. Avoid sugary drinks and juices. You must have something from life, 😉.
8. Avoid snacking—this is the first step to Hell. Catching food in flight can amount to 200–300 kcal of extra calories. Party snacks are okay, as long as you don’t forget to include them in your meal chart.
9. Weigh the products carefully(at least in the first weeks)-the underestimation may result in additional calories (and you can spend them on point 6.)

How long should the diet last? In fact, to achieve the effect you want . Perseverance is the key.

In the absence of effects or stagnation, check for any disruptive factor and increase the deficit if necessary. Good luck!