It’s easy when your goal is fast weight loss, to assume radically reducing you calorie intake will be the solution. There are plans such as HCG where they inject you with hormones that mimic pregnancy, and then they have you eat 500 calories per day. This plan may show quick results of weight loss but at what cost? What are the long-term health consequences of injecting a person who is not pregnant with hormones that trick the body into thinking it is? There is weight loss seen because you’re eating 500 calories. That crazy calorie count convinces the body that it should switch to starvation mode. Your body starts to go after muscle tissue for energy. Then, when you begin to eat more calories, you gain weight. You will also see that energy level for workouts is low, and that you may fall into a pattern of ‘binge eating’ because your body is crying out for the fats to function.
Eating a diet rich in healthy fats can provide muscle with glycogen, which can increase the length of your workouts. A study in The American Journal of Physiology found that people who did intense exercise and had a diet high in healthy fats, released more fats during exercise than when those athletes ate a more standard or very low calorie diet.
When you are evaluating your personal calorie needs there are variables that need to be taken into account. They are sex, age, exercise/energy output, and medical issues that may come into play. You need to find a healthy diet with moderate fat intake, that allows you to lose weight safely. Following my clean eating suggestions of steering away from processed foods toward lean meats, vegetables, whole fruits, low-fat dairy, whole grains, healthy fats in moderation and water will help you achieve your weight goals over time. Always remember, you didn’t put that weight off over night, and any plan that claims they can get the weight off over night, will not show you long-term success.
Wednesday 02/15/12 – Workout Diary:
Pure Barre- 55 minutes
Strength train- biceps
biceps curl- 12 lb
hammer curl- 12 lb
standing cable concentrated curl, on Bosu- 1 tube
single arm curl in plie- 10 lb
wide hold biceps curl- 26 lb padded bar
Wednesday 02/15/12- Food Diary:
Breakfast-
grapefruit (40 cal)
1 cup organic egg whites, 1 cup organic spinach, 3 asparagus (120 cal)
whole wheat toast, 1 tbls no sugar added jam ( 80 cal)
A.M. Snack-
apple ( 57 cal)
6 almonds ( 50 cal)
grapefruit (40 cal)
Lunch-
3 1/4 mahi mahi ( 80 cal)
8 oz. Salad- organic spinach, 3 asparagus, 1/4 cup brocolli slaw, 1 orange sweet pepper (88 cal)
3 oz adamame, thawed from frozen (130 cal)
P.M. Snack-
1/2 cup non-fat cottage cheese (80 cal)
1/4 cup sliced roasted no-salt almonds, sprinkle of smashed strawberry (110 cal)
Dinner-carryout (approx. calories)
3 1/2 oz filet mignon- no sauce(194 cal)
1/2 sweet potato-dry (121 cal)
5 asparagus(30 cal)
spinach salad, onion, light amount of gorganzola, balsamic vinegrette (130 cal)
1 piece bread (80 cal)
TOTAL CALORIES:1620
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