How To Accomplish Fatloss When You’re In Hurry
Dieting and fatloss is a double-edged sword. On one hand, you get rid of excess lard deposited in your body which could potentially increase cardiovascular risk and other health issues while making you look like crap. But on the other hand, when losing lots of extra weight you risk muscle, bone and performance loss if you’re not careful about it. Those with medical conditions have no other way to look around. But otherwise ‘healthy’ individuals need to approach fat loss in a controlled and sustainable manner for lasting results.
With that said, most people do not possess a rational and balanced mindset to think of long term progress. They are just impatient to get results now only. Here’s a somewhat ‘balanced’ quick fix for such eager beavers in hurry looking for immediate satisfaction.
Synopsis of Fat Loss Mechanism
Whenever you ingest food, the following physiological events are bound to happen with respect to calories and energy.
- The energy is released in the form of calories from the food you ate and is utilized by the body for essential metabolic functions like tissue, hormone and protein synthesis. Technically, the substrates of proteins in the form of peptides are utilized to synthesize peptide hormones like Growth Hormones including IGF-1, and insulin etc. The cholesterol derivative hormones like testosterone, estrogen, DHEA’s, cortisol etc are synthesized of fatty acids from fats you consumed, particularly dietary cholesterol.
- The other way your body uses calories from food is by burning in the form of heat energy to maintain bodily temperature and homeostasis. It also uses the readily available energy to fuel your physical activities.
- The leftover energy which isn’t required by the body for its immediate needs is stored in the form of glycogen in liver and muscles, and rest of it is spilled into your fat cells which have unlimited capacity and insatiable appetite.
So, we can see from the above discussion that proteins and fats have some of the very important fundamental roles for proper metabolic functioning. We need to set a minimum amount of these nutrients to reserve a special quota for them for survival purposes. Now let’s quickly go through one more important source of calories in our diet ie the carbohydrates.
Carbs And Fat Loss
Carbs are energetic, and their role in the diet is only to provide a source of fuel to burn for energy. They are not synthesizers like proteins and fats; rather they supply energy to fuel the synthesizing process. But excess carbs can also get stored in the body as glycogen or fat. Read this article to better understand the relationship between carbs and fat gain. Your rest metabolic rate and physical activities combined require only a limited amount of energy to be replaced by carbohydrates. It means that the 4 + 2 pack of Dunkin Donuts you devoured other day was a complete overkill.
Also, remember that your muscles and liver have nearly fixed capacity to store carbs. And if you do not perform very high-intensity exercise on a regular basis you’re not making a big enough dent in glycogen stores to require a significant carb replacement. The glycogen storing capacity of your muscles do increases with resistance training, but such changes occur over time, not overnight.
Keep in mind that carb ingestion signals insulin action in the body. And insulin is a storage hormone, which puts your body in the energy storage mode. When your body is storing energy, it can’t mobilize stored fat to burn. So, eating carbs frequently halts the fat burning process, even if you’re eating a lesser amount.
Fat Loss Plan By Numbers
Lord Kelvin quoted in PLA, Vol. 1 ‘Electric Units of Measurement’ that, “when you can measure what you are speaking about, and express it in numbers, you know something about it; but when you cannot measure it, when you cannot express it in numbers, your knowledge is of a meagre and unsatisfactory kind”.
A fat loss plan can be expressed in plain old numbers. But you need to make some effort in calculating those numbers for yourself. You can use fitness pal app to help you. Below we’re providing a bare bones blueprint design to help you create a quick fat loss plan for yourself. As we have discussed earlier here that the base of a fat loss pyramid is calorie deficit, we’ll try to create a large enough calorie deficit by calculating bare minimum numbers of your energetic and synthesizer nutrients. We’ll not provide you exact food choices, the number of meals or calorie counting believing that you’ll be able to figure it out on your own with the help of fitness pal. Without further ado here’s the 3 step action plan:
Set your protein intake between 1 to 1.25 gram per kg of lean body mass* for sedentary individuals, and 1.75 to 2.25 grams per kg of lean mass for physically active individuals depending upon the type and intensity of physical training.
*Lean Body Mass = Body Weight – Fat Mass
where Fat Mass = Body Fat Percentage X Body Weight
For example, a person weighing 60 kg with 10% body fat will have a fat mass of 10% X 60 = 6 Kg, and Lean body mass of 60 – 6 = 54 Kg.
Set your fat intake between 0.5 to 0.6 grams per kg with at least 1/3rd of this fat intake coming from polyunsaturated fat sources like walnuts, olive oil, salmon, almonds, flax seed oil etc. Consuming 4 to 6 caps of a good quality fish oil can also take a good care of your EPA/DHA needs.
Consume only 30 -40 grams of starchy carbs like oatmeal, yams, brown rice etc in the morning when your natural insulin sensitivity is at highest, and/or as a pre-workout meal when your body is able to readily use this energy for fuel. Rest of your carbs will come from eating plenty of veggies (especially green ones) throughout the day with each meal except pre workout. You don’t need to count carbs from veggies unless you count potatoes and taro as vegetables. Fruits are off the list in this plan.
To help you better understand this plan, here’s a sample illustration for an 80 Kg individual with 15% body fat involved in intense physical training.
The calculations above provide that this individual has a lean body mass of 68 kg, protein need of 150 grams and a minimum fat requirement of around 40 grams. Here’s how this person should proceed to follow the plan.
50-gram oats, 8 egg white omelet with diced onions, tomato, bell peppers and mushrooms
A protein shake with 1 scoop of a mix protein powder, 3 caps fish oil, cucumber or celery sticks
A handful of mixed walnuts and almonds
Meal 4 (Pre-workout): Skip this meal altogether on your off days.
One cup of cooked brown rice seasoned with spices, 1 scoop of a quality whey protein
200 gm chicken, a large bowl of salad with a teaspoon of olive oil and apple cider vinegar drizzled over
Meal 6 (Optional)
2 boiled eggs with some veggies