Burn the Fat Feed the Muscle - How to Apply Calorie Cycling in Your Meal Plans
Tom Venuto, the author of Burn the Fat Feed The Muscle has introduced what he calls calorie cycling. This is a method to control your body’s reaction to starvation when you are on a diet and has proven to help you lose weight more quickly and keep it off longer.
You have to provide your body with enough food at regular intervals otherwise your fat cells will send out a warning to the rest of your body telling it to slow down and conserve resources. In order to lose weight you need to burn more calories than you take in, but if your body is burning virtually no calories because it’s in ’starvation mode’ you will still not be able to get your caloric intakes low enough to lose weight.
Burn the Fat Feed The Muscle actually shows you how to modify your normal eating patterns into a cycling eating plan. Here are a few basic steps to follow:
1. Track your calories intake; if possible track your calories intake and your macronutrient breakdown too. You can do this by eating like usual for 3 days and record all the calories information, this way you will know your daily calorie intake.
2. Create your meal plans; your meal plans should be 5 meals per day for female and 6 meals per day for male. Each meal will centered around lean protein such as meat and fish so the macronutrient breakdown is 30% protein, 50% carbohydrates, and 20% fat. These meal plans should have 20%-30% calorie deficit for 3 days, followed by a maintenance day with 5-10% calorie surplus with all the calorie increase coming from carbohydrates.
To figure out what your caloric deficit should be just deduct 20% from your normal daily calorie intake. For example, if your normal daily intake is 2000 calories you would deduct 20% from that amount which would be 400 calories leaving you with a new daily calorie amount of 1600. You do the same thing when you are increasing your daily caloric intake on your maintenance day except you add 10% on to your normal number of calories. A maintenance day, will keep your body from thinking it’s starving so it doesn’t slow down your metabolism. You can also use your maintenance day if you have a special event where you know you’ll eat more than you should.
Calorie cycling is only one of the many ways to boost metabolism. Notice that the nearer you get to your goal weight or body fat percentage the harder it will get, so having a weight loss program which equipped with metabolism boost method will makes things easier.
Tags: burn the fat feed the muscle, calorie cycling, diet, health, meal plan, Weight Loss