We broke up with the our last article, having established the fundamental importance of carbohydrates with a view to definitively unlocking a situation of metabolic stall which has plagued our existence for an infinite period of time.
For those of you who have digested the guidelines we talked about, and they have decided to listen to me again, we will now see how to put into practice everything we have dealt with in view of a reverse diet.
Important premise is to remember that we are not increasing our energy expenditure. We are simply repairing our metabolism, bringing it back to the correct values which, due to negative metabolic adaptations induced by unbalanced and extreme diets, have made us as high as a teenager after a rave party.
So we must gradually increase ours calorie intake, without increasing fat or doing it in a very controlled way, in order to then decrease it by managing to define us. I hate to point out the obvious but, try to lose weight by going through 2400 kcal / day at 1900 kcal / dayis much, much easier and more manageable than going from 1500 to 1000.
If we combined all this with a nice workout with overloads, exploiting and containing the new energy availability, it would really be the icing on the cake.
Index
So what to do?
We will begin our personal war on the metabolic block, calculating our own first daily calories, with the relative carbohydrate weight, protein and fat, in the perspective in which, what we are currently consuming, is not making us lose weight but neither is making us fat.
We have to start from our very personal current caloric plateau, which will be completely different from that provided by standard tables or online calculators.
All this to proceed first with one macro redistribution, initially keeping the calories unchanged, considering the gender differences.
Women and calories
Le women in fact, unlike men, poor management of both high calorie levels that, above all, of high glucose levels: in these conditions, fat will increase and water extracellular. Furthermore, they cannot go down excessively with lipid intake, however hormonal issues.
You will have to gradually increase the calories, in favor of the carbo, trying to increase them, being able, according to this progression: post workout, intra workout, pre workout.
Another important strategy is the cycling of carbohydrates, with higher intake on training days, to increase affinity with glucose but limit the loss of affinity with fats.
Finally we will take into account the proportion between carbo and fat, whose relationship must not exceed 10.
Guidelines
First of all, I will have to come to a condition that coincides with one similar nutrient distribution to phase 1.
If the distribution is already very close to what is reported, or if we were with a lipid value lower than 1 gr / kg body weight, I will go directly to phase 2.
Phase 1 women
Fat: 1,5 gr / kg body weight
Prot: 1,5-2 gr / kg body weight
Carbo the rest of the remaining kcal.
Phase 1 men
Fat: 1,5 gr / kg body weight
Prot: 1,8-2,5 gr / kg body weight
Carbo the rest of the remaining kcal
At this point, a gradual translation between carbo and fat must be performed, increasing the carbohydrates, for example, by a total of 15 grams per day and decreasing the fat by 5 grams (initially keeping the kcal unchanged or making them rise very little, type 1 kcal / kg lean mass per day every 1-2 weeks), they gradually came to a situation like phase 2.
Phase 2 women
Fat: 1 gr / kg body weight
Prot: 1,5-2 gr / kg body weight
Carbo the rest of the remaining kcal
Phase 2 men
Fat: 0,5-0,6 gr / kg body weight
Prot: 1,8-2,5 gr / kg body weight
Carbo the rest of the remaining kcal
Phase 3
I only increase the carbo, until I get to 5-6 g per kg body weight, for the women, and up to 7 gr / kg for the men who could handle these quantities without accumulating too much fat.
These are high values that it is by no means said that everyone can achieve. At this stage, as anticipated, it will be necessary to take into consideration, for women, the strong possibility of increasing water retention, inflammatory and fatty processes.
All acute and non-chronic situations that represent the pledge to be paid for the final result.
I will therefore be able to increase the carbohydrates by 15-25 gr every 4-7 days (slow reverse), in case the weight remains constant. Or 75-100 gr every 7-14 days (fast reverse) always if the weight remains constant. For women, the slower strategy is preferable.
Consolidation of the new calorie set point
As difficult as it may seem to propose to the subject, once the new caloric set point has been reached, I must be able to consolidate it, before starting the caloric cut.
To stabilize the new metabolic situation in the hypothalamus, it is necessary to maintain kcal and constant weight for a period that could reach 6 months. I will understand that this consolidation occurred when, without changing the kcal, I will start losing weight.
From that moment on, my metabolism will be brutally and definitively increased and I will finally be able to start a low-calorie diet which, this time, will allow for an important weight loss that was missing for too long.
Dr. Enzo Raco
Graduated with honors in Sport Sciences, he has been fitness manager and personal trainer manager for the largest fitness centers in Turin, for almost fifteen years.
Currently professor of sports nutrition courses, personal training and functional training for the Italian Fitness Academy, he practices the profession of personal trainer both in Turin and online.
Contacts: +39 3472551399
website: www.enzotrainertorino.it
fb: @enzotrainertorino
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