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The Zig Zag Diet
We live in crazy times! It seems like every day someone has discovered the secret to weight loss. Either it’s a new eating plan or it’s a magic pill that claims to melt away the pounds. While most of these are just fads that simply don’t work long-term, some of them have merit. We’re going to cover a weight loss method that actually works, the Zig Zag Diet. The best part about this eating plan is that it doesn’t require special food or cutting out certain types of calories!
Whenever one of these new plans comes out, there’s usually a simple premise. If you burn more calories than you consume in a day, you will lose weight. It is true that certain types of food have a greater effect on weight loss than others, but the premise remains the same. This is where the problem comes in, if you try to use calorie restriction as a weight loss method, you are setting yourself up for a trap. The body is pretty smart from a survival point of view. If you cut calories for too long, your body will respond by slowing down your metabolism. This is a survival mechanism in our genetics from the time our ancestors had to survive times of famine.
You’ve heard this story before or it’s even happened to you. In an effort to lose weight, cut calories. After a while, your weight loss stalls and you are so hungry that you can literally eat everything in your pantry! The worst part is that once you start eating the same amount of calories as you did before, you end up weighing more than when you started. This is because the body is confused and was still running on the metabolic rate that is reset when calories are reduced. Talk about demoralizing! So how do you take advantage of calorie restriction without setting yourself up for disaster? Welcome to the world of Zig Zag.
By now you’re probably starting to figure out where this is going. There will be some calorie Zig Zagging or calorie shifting as it is sometimes called. Here’s why this works. We mentioned earlier that if you cut calories for too long, your metabolism slows down. By using the Zig Zag method, you can cut calories and prevent your metabolic rate from slowing down. There are a couple of ways of this, but here at Prosyn Nutrition we prefer the three-day cycle. Here’s how it would work: Monday – higher calorie day, Tuesday – lower calorie day, Wednesday – half calorie day and repeat the cycle increase over and over again. The way this works is like this.
On the higher calorie day, you’re telling your body that there’s going to be food around and that’s increasing your metabolism. The next day you take your calories to their lowest point. When you do this, your body is still working at a very high level, so you burn fat to meet the demand of your metabolic rate. If you continue with this caloric restriction, your metabolism would start to slow down, so on the third day you increase your calories a bit. This tells the body that everything is fine, so it will still burn fat and then you will repeat the cycle. By now you can see how it works, but you’re probably wondering how it cuts calories? Let’s do the math with an example of an 1800 calorie/day eating plan:
– Monday 1800 cal.
– Tuesday 1800 cal.
– Wednesday 1800 cal.
– Total calories for three days: 5400 cal.
– Monday: 1800 cal.
– Tuesday: 1400 cal.
– Wednesday: 1600 cal.
– Total calories for three days: 4800 cal.
See the magic! In a three-day period using the Zig Zag method, you have consumed 600 fewer calories in a three-day period. Plus, you were able to drop two days below your basal metabolic rate while keeping your metabolism from slowing down! So how do you get started? Follow the calorie calculator below and start Zig Zagging!
Basal Metabolic Rate (calories needed to run normal body functions) = Current Body Weight x 10
Daily Activity Calories (calories needed for all your daily activities other than exercise) = BMR x.20
Extra calories (extra calories ONLY needed if you are currently exercising regularly) = BMR + DAC + 600 cal.
To run the Zig Zag, start the highest day with a calorie rate that is the final result of the above calculations. Subtract 400 calories for the lowest day. Subtract 200 calories from your average calorie day. Good luck!
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