Even the great Aristotle more than two centuries ago, said: kill the extreme. He himself preached moderation in all things and consider it the basis for success in any business. With this approach today, he would have been very lucky instructor gym. That moderation weight loss programs provides the fastest and most important, irreversible effect. An attempt to force the weight loss leads to the opposite result - you will become fatter. Paradox? Not at all! This is a fundamental law of evolution. Arguing in nature is useless. It is better to take it to the Allies.

Know the main law of survival? You can not starve. Otherwise affected cells, and with them, and the genetic code. But violation of the genetic "chains" of times and is the death of species. So, when you threatened to lose weight, you also come to grips with the cosmic forces of evolution. It is millions of years they taught your body to store fat in case of shortage of food. Advance we can say that the battle will not be easy. Your body is trained by nature on a variety of surprises. Such a simple measure of how banal reducing caloric intake, it does not smell out. Moreover, hint organism that it has a long "hunger strike", and he will take a perimeter defense that it can not cope and American special forces.In the latest features

So, let's draw conclusions. If you want to lose weight, extremes are not for you. The sharp decline in caloric intake will lead you to slow down the rate of exchange, and is a full stop "burning" fat. Moreover, when you are desperately trying to throw fast, accelerating the exchange will respond accelerated fat accumulation. The lost weight will return with a significant surplus. Increased intake of proteins - not a solution. From the destruction of muscle, he does not hedge, but it provokes a reaction conversion of protein to fat.

If you reduce the number of daily calories, then no more than 10-12% of your base level. Carbohydrates should eat less, but again no extremes. Remember, your liver glycogen should be stored no less than 400 calories, which means a daily consumption of carbohydrates in the amount of 150 g. This is your "fire" at least. If carbohydrates are chronically short of "tabs" of glycogen, and you're trying to train on the "empty" liver, immediately turn on the mechanism of "blowing" of muscles. However, no training you will not. Develop high intensity training in the absence of energy "fuel" is simply impossible. Training too "rigid" diet - it is self-deception, empty waste of time.

Thus, the keyword in losing weight - moderation. Do not allow a frank malnutrition, consume carbohydrates and proteins in the measure. And you'll lose weight - in strict accordance with the teachings of Aristotle.

The table shows three models of power and their influence on the ratio of muscle to fat:

Model 1: an athlete eats often, but little by little. The number of calories entering the body corresponds to its energy costs. Rejected not exceed 400 calories.

Model 2: an athlete eats and rarely over and over, each time getting bolkalory than it spends.

Model 3: most of the day an athlete experiences a shortage of calories (not eating after a workout, "reaching out" calories at the end of the day). Note that each of the three schemes imply the same number of calories received during the day. Thus, the important thing is not how much we eat, and mode of our food.

How have not we move

Over time you will receive an intuitive sense of measures of food consumption. But as long as you have to consciously monitor their diet, counting calories eaten to the last. Here the arguments in favor of a calibrated approach to diet.

Excess carbohydrate is dangerous because:
Excess carbohydrates are "converted" in the subcutaneous fat.
Excess carbohydrates in the diet is usually accompanied by excessive intake of fats.
Insulin secretion is increased, and this leads to an accelerated accumulation of fatty deposits.

Lack of carbohydrates is dangerous because:
The body begins to "burn" muscle.
Reduced rate of metabolic processes.
Low blood sugar levels become chronic, leading to a drop intensinosti the training and "brutal" appetite.

Tips:
For once Eat fewer carbohydrates. This automatically means less insulin secretion.
Eat more often. If you have every 3-3,5 hours in small portions, then the total insulin secretion declined significantly.
Do not allow yourself a rare, but a great deal. These meals are accompanied by hyperinsulinemia - excessive secretion of insulin. And this is a direct road to fat.
How to cheat the body

In order to ensure a perfect energy balance throughout the day to follow these simple rules.

Avoid feelings of hunger. If it appeared, then you are already late to the table. If you feel hungry, do not wait for the next reception look, and eat something immediately, even candy. A good way out - an apple.

Avoid thirst. Water - an important component "of the" process of digestion. If water is scarce, food is digested worse, and that means slowing down the metabolism.

Per glycogen in the liver are reduced. If you start to exercise on empty stomach, where the body will take energy? That's right, from the muscles. The situation is that to say, absurd. Instead, you fat "burning" muscle.

Sugar level in blood drops every three hours, therefore, you must have the same frequency.