Low Calorie Diets And Eating Out (The Reality) скачать в хорошем качестве

Low Calorie Diets And Eating Out (The Reality)

We know that as we keep reducing body fatness through a caloric deficit the body adapts. And to maintain the desired rate of fat loss we have to maintain a negative energy balance. Now, one of the most effective ways to do that is to keep reducing the caloric intake to ensure consistent reductions in body fat. However, after a few months of cutting calories, there's a point at which the caloric intake now starts to interfere with nutrition flexibility, mainly eating out. And it's very common for dieters to be stressed out when being invited to a social gathering, restaurant or any other event that involves food consumption. You might be wondering, why is that the case? There are a few reasons, and two most obvious ones: 1 - It's hard to track and measure calories of the meal. And this does improve over time as you get better at estimating. 2 - Your caloric intake is quite low in general, and now you're thinking whether eating out is worth it. For a male dieting at 1600-2000 calories, eating 1000 - 1200 calories in a single meal at a restaurant can be half of the total daily intake. And for a smaller girl, 1200 calories might be the total intake for a day. I know when I go really low on calories as I'm getting close to 7-8% body fat this situation does bring up a question: Is this worth it? Now, instead of staying home and just avoiding it I've worked on different tactics and methods that would allow me to "have the cake and eat it too" when it comes to my fitness goals. So here are a few tips on dealing with the situation: 1 - It's all about planning. One of my favorite strategies for the day when I know there's a food-related even I the evening is to do intermittent fasting until afternoon. And often times when I know I don't have the calories for my regular intake plus a high-calorie restaurant meal in the evening I'll fast until 4-5 PM, and then I'll just have 1 meal at home. That meal will be rich in protein and vegetables. The two things we usually don't get enough of in the restaurant. I'll make sure that for this day that 70% of the protein and fiber goal is coming from meals at home. About half an hour before going out, I'll have a small 30-gram protein, vegetable, and fruit snack at home. Restaurants rarely provide a sufficient amount of protein and fiber. And by doing this, you're not only giving your body the right nutrition, but you're also going to be less paranoid at the table while you're waiting for food. The worst scenario is sitting in a restaurant, hungry, deprived and waiting for food. After being in a caloric deficit for a few months, your body is very susceptible to food cues. And in a restuarant setting, everyone around you is eating, the food smells great and most of people are talking about what they're going to eat. In my case if I didn't plan for this situation with that small snack beforehand I would often end up ordering too much food and I would end up eating the food too fast. Often I couldn't even focus properly on socializing. The only thing I could think about is food. It's not a good situation to be in. 2 - Plan the day before and the day after. By slightly reducing your calories the day before and the day after you can create a very decent sized buffer for the event. And on the day of food event itself, you can eat closer to maintenance. This strategy alone allows for a lot of food to be consumed in that one situation. With this approach you want to be careful not to undereat a lot the day before and the day after. You don't want to find yourself in a binge/purge kind of cycle where the next day you feel guilty about eating more and then you end up severely undercutting calories. (This is not a good place to be and can have very negative consequences on your relationship with food). Moderation is key with weekly calorie flexibility, I recommend no more than 20% calories to be taken out of the day before and the day after the event. And have the calories come from carbohydrate and/or fat. You still want to hit your protein and fiber goal on those days. And if you don't end up using the whole buffer you can consume the extra calories on the day after the social gathering. The key, after all, is to maintain the weekly caloric intake that is a deficit which leads to fat loss. PS. Even if you do eat a bit more, it's not a big deal to lose a bit less fat one week. Just don't let the one week turn into 1 month. Thanks for watching the video! Leave a Thumbs up if you enjoyed it, and let me know in the comments if you have any questions. Related videos on the topic of weight loss:    • Why Do I Eat When I'm Not Hungry? (7 Reaso...      • What Foods to Eat When Cutting (The Scienc...      • How to Feel Less Hungry? (5 Tips Backed by...      • How To Deal With Hunger During Intermitten...   Also, join the Community at if you haven't already https://www.youtube.com/subscription_... Talk soon, Mario Outro song: Dollar Needles 2 by Niklas Ahlströ