Learn the 5 Easy ways to lose weight & belly fat in just 30 days to see a flat stomach with abs. You’ll start seeing results in as little as 2 weeks. These are the best cyclical diet plans for weight loss to speed up losing inches and body fat without exercise. Reduce your love handles and melt belly fat away overnight every night.
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If you want to lose weight fast without being on a very restrictive boring diet plan then you’re gonna really like this video. Because while most diet plans will require you to constantly keep your calories really low or to avoid carbs almost entirely there are a couple dieting strategies that get you to lose weight in a short amount of time without having to constantly starve yourself. These are known as cyclical diet plans, and they have a lot of unique advantages over regular dieting. Today I want to go over what I believe to be the 5 most powerful cyclical diet plans that can really help those of you that are looking to kickstart your fat loss and even those of you that have already been dieting, but still can’t get rid of that last bit of stubborn fat. If you stick with me through this video I can guarantee that not only are you gonna learn something new, but you’ll be able to take this information and apply it right away so you can start seeing some fast results. Let’s start with the very first one, which is the most basic form of cyclical dieting known as calorie cycling. When you start a diet you’ll normally begin by figuring out how many calories you should be eating to create a deficit and lose weight. In case you guys don’t know, a really easy way to do this is to multiply your body weight in pounds by 12, that should give you a pretty good starting point. To keep this simple let’s pretend that the number of calories that I need to eat to lose weight is 2,000 calories. And let’s pretend my maintenance number to maintain my weight is 2500 calories. With a regular calorie restriction type diet plan I’m cutting 500 calories per day so after 7 days I’ll wind up with a 3500 calorie deficit. This is how most people approach dieting. However, there’s another way, I can cycle my calories so I might start with 1700 calories on day 1 then the next day I would have 2,000 calories. then 2300, maybe only 1500 calories for the next two days, Then 2000 calories, and finally at the end of the week I could have a nice cheat day in which let’s say I would eat 3000 calories. If you add all of these numbers up and divide the total by 7, you can see that by the end of the week I would still be taking in an average of 2,000 calories per day. The reason why you might want to do this instead of consistenly sticking to 2,000 calories everyday for the whole week,is because Cycling calories this way provides many benefits that may make it a better dieting strategy for you. For example some studies show that a calorie cycling diet might not slow your metabolism the way that a more traditional calorie restriction diet would. Especially when done for longer periods of time. This may help you keep the weight off better after you bring your calories back up. Another big benefit is even though you will have to eat a lot less calories some days, on other days you’ll be able to eat much more calories allowing you to have a break or a cheat day. This really helps a lot of people stick to the plan because they have something to look forward to every week, and this may be why many studies show that cyclical diets have better adherence…
Calorie cycling vs continuous calorie restriction
Thyroid issues occur if you restrict carbohydrates for too long:
Higher Carb diets stimulate More Muscle Protein Synthesis And Provide More Energy For High intensity activities when compared to higher fat diets:
Each gram of carbs will get stored in the muscles with 3 grams of water:
Metabolism and Leptin increases when Overfeeding on carbohydrates:
Meta Analysis on ADF Shows that compared to a continuous low calorie diet it may be easier to stick to, result in greater fat‐mass loss and less muscle loss.
Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h:
ADF Does not lead to eating disorders:
Having a small meal makes ADF more sustainable:
Systematic review: Intermittent fasting just as effective as other diets for fat loss and muscle preservation: