5 principles of nutrition for weight loss

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-11-29

Hello. In this article, I will not tell you exactly what, how much, and when to eat. I will outline the basic principles that you should follow if you want to lose weight while preserving your muscles. They are not that complicated.

1. Consume 20% fewer calories than you expend

This is the first and most important principle. Without adhering to it, you will not be able to lose weight. To calculate the necessary amount of calories per day, use this calculator.

"But why not 50%?" you might ask. "The less I eat, the faster I lose weight." This is true. However, if you eat too little, not only will your fat be used up, but your muscles will also suffer. You do not want that, do you? By consuming only 15-20% (a maximum of 25%) fewer calories, you will lose approximately 1 kg each week, which is quite good. After 3 months, you will have lost 13 kg. Again, I emphasize: losing weight too quickly is very bad.

2. Eat often but in small portions

Often means 4-5 times a day. Why? Because the longer and more intensely our body experiences hunger, the more it "adapts" to storing fat. This serves as a sort of adaptation to external conditions. Therefore, you should eat often to minimize feelings of hunger. You can select your menu using the Caloric Intake Calculator.

In addition, those who eat infrequently typically compensate by consuming large amounts of food at once. They eat infrequently but a lot. With such a pattern, the stomach walls gradually stretch, leading to a protruding belly. Typically, it is almost impossible to return the stomach to its original size afterward.

3. Eat immediately after your workout

Regardless of whether you are losing weight or gaining weight, you should eat as soon as possible after exercise. Otherwise, your body will begin to store fat again at every opportunity, for the same reasons mentioned in point #2.

Even if your workout ends at 10 PM, you still need to eat!

4. Increase your protein intake

How can you eat more protein if you are reducing your intake by 15%? It’s quite simple. Reduce your fat intake to a minimum. There is approximately twice as much energy in 1 gram of fat as there is in 1 gram of protein. By cutting down on fats, you can increase your protein consumption (how to eat to lose weight and maintain muscle).

This is done to prevent your muscles from burning away along with fat. As for carbohydrates: their amount should not decrease. Otherwise, you won’t be able to recover adequately. After all, to lose weight, you must train quite often and intensely (4 principles of successful weight loss).

5. Avoid drinking juices and liquids high in carbohydrates

It’s better to drink water. You can certainly drink juices, but that will make it harder to follow point #2. This will increase your overall calorie intake. For example, if you drink half a liter of juice during your workout, it feels like you haven’t eaten, but you are already getting around 250 kcal.

Conclusions

Cut down your intake by 15% - 25% from your daily calorie expenditure. Eliminate fats in food. Focus on proteins. Do not let your body experience prolonged and frequent feelings of hunger. Eat at least 4 times a day. Drink mainly water. And lose weight! Good luck! :)