Cyclic diet, 7 days, -2 kg

Losing weight up to 2 kg in 7 days.

The average daily calorie content is 1340 Kcal.

According to many nutritionists, alternating low-calorie and loading days is a very effective way to lose weight. Based on this, a special cyclical keto diet was developed. It seems to deceive the metabolic processes in the body, helping it burn fat without losing muscle tissue.

Cyclic diet requirements

Let us first draw your attention to the importance of fat intake. It is an essential element of metabolic processes and a reserve source that generates energy for the normal functioning of organs. An excessively low level of fat is very dangerous because it makes it impossible to properly synthesize hormones. This condition can provoke many serious health problems, up to and including death.

Why are low-fat or low-fat diets often not working or producing the desired results? Approximately 3-4 days after a strong cut of fat in the diet and a decrease in the calorie content of the menu, our body activates emergency defense mechanisms, in which, in particular, metabolism slows down and muscles begin to break down. So the body is trying to save the fat reserves it needs for normal life. Therefore, one of the easiest and most effective ways to lose weight is to return the body to normal after 3-4 days of low-calorie diet with a reduction in fat. As a rule, a normal diet for at least 60 hours allows the body to rehabilitate and prepares it for further weight loss, which, if necessary, can be continued.

This is what the cyclical diet is based on. For example, you should eat a low-calorie meal from Monday to Thursday half, Friday and Saturday are loading times, and Sunday is a transition day (when diet rules change again).

So, for the first three and a half days, it is necessary to reduce the calorie content of the diet by 30-40%, while limiting the amount of fat in it to 30-40 grams. It is not worth reducing this indicator more strongly, otherwise you may encounter the negative manifestations described above. The main calorie content of the diet is gained from protein products. If you want this diet to be as effective as possible for you, it is important to properly organize and physical activity. In the early days, the body still does not understand that its nutrition has been cut. For this reason, it is worth the most active treatment right now. The ideal exercise option is to combine cardio and strength exercises. This will allow both to “melt” the fat and to form a beautiful relief body.

Loading starts from the second half of Thursday. After a full lunchtime meal, it is recommended to exercise well after a couple of hours. Thus, a significant amount of incoming calories will be spent on working out the muscles. Friday is the most energetic meal day. Today it is worth consuming 30-40% more calories than your norm suggests. Compared to the beginning of the diet, this calorie intake is almost 3 times higher.

On Saturday evening, it is highly desirable to do strength training with an emphasis on exercises with “iron”. This will help the body turn on the muscle growth mechanism, which absorbs significantly more calories than fat. This allows you to quickly lose weight and stay slim in the future.

As for the seventh day of the cyclic diet, you need to consume your recommended calorie intake. Moreover, most of them are best sent to the body in the first half of the day, focusing on the energy for breakfast. Sunday nights are great for a medium intensity workout.

It is also recommended to remove salt and sugar from the diet during unloading. If, with a protein-plant diet, you feel hunger (which can be observed in people who are accustomed to accompany all meals with bread), you can afford to eat 1-2 dietary bread a day, but not for dinner.

As for loading and transitional days, you can eat whatever you want. But, of course, it will be more effective in terms of weight loss and health benefits to eat healthy, not too fatty and high-calorie foods. And your favorite food hazards, from which it is not necessary to completely abandon, allow yourself at an earlier time of day and in moderation.

It is not recommended to adhere to a cyclic diet for more than four weeks. If you achieve the desired result sooner, you can stop the diet early.

It is advisable to eat at least five times a day, adhering to the norms of fractional nutrition and thereby minimizing the chances of the body starting to accumulate excess weight or keep the one from which you want to get rid of. As people who have tried this technique on themselves say, you can lose up to 15 extra pounds in a month. Of course, a lot depends on the individual characteristics of the organism, on the amount of excess body weight, on the strictness of the diet, on the level of physical activity.

To maintain the results obtained, you need to properly exit the diet. Moreover, the longer you sat on it, and the more kilograms you managed to lose, the more smooth the completion of the technique should be. It is necessary to gradually introduce products into the diet that were not recommended by the diet (in this case, on the days of unloading). So, the first couple of days after the diet, add one or two vegetables or fruits that were excluded by the rules of losing weight. It is recommended to base the main part of the diet on non-lean meat and lean fish, dairy and cultured milk products of low fat content, supplementing the diet with useful carbohydrates in the form of cereals and whole grain bread. Try to minimize the consumption of other flour products and sweets. The same recommendation applies to fatty and fried foods. An exception is the method of heat treatment, in which cooking takes place in a dry frying pan. Still, at least for the first time after a cyclic diet, it is worth assessing the calorie intake of food consumed per day, which is important to keep within the recommended range. And also do not forget about sports. Surely, compliance with these simple rules will help you to be in a new, comfortable weight for you for a long time.

Cyclic diet menu

An example of a fasting day diet of a cyclic diet

Example of a Boot Day or Crossover Day Diet

Note… Vary the calorie content of the proposed menu depending on what day it is, and taking into account your calorie intake. To calculate the daily calorie intake, you need to take into account many factors, the main of which are age, weight, height, level of physical activity. To calculate this indicator most accurately, it is best to use an Internet calculator.

Contraindications to a cyclic diet

• Contraindications for a cyclic diet are diseases of the kidneys, liver, as well as cardiovascular diseases, in which the recommended physical activity is prohibited.
• It is also undesirable to turn to this method of losing weight in the presence of diabetes mellitus. Before a diet start, a doctor’s consultation in any case will not be superfluous.
• Contraindications include pregnancy, lactation, diseases of the gastrointestinal tract.

The Benefits of a Cyclic Diet

The benefits of a cyclic diet are really many.

1. One of the main ones is a smooth and quite noticeable weight loss, thanks to which the technique does not drive the body into a stressful state.
2. Having plenty of protein can help you minimize the unpleasant feeling of hunger and keep you energized for the recommended exercise.
3. As a rule, the diet is given quite easily, and the effect of its application does not go unnoticed.
4. It is also remarkable that weight during a cyclic diet goes away due to the removal of fat, and not just because of the farewell to liquid, as is the case with other methods.
5. It is also good that with a properly composed menu, all the necessary substances will enter the body, and therefore there should be no health problems.

Disadvantages of a cyclic diet

1. For the effectiveness of the diet, it is advisable to go in for sports, and at a certain time, which not everyone can do in connection with the schedule.
2. It can also be difficult for physically unprepared people, because not just light exercise is recommended.
3. The difficulty in a cyclic diet can be that it is necessary to at least roughly estimate the calorie content of the diet and the amount of fat present. You can’t do without counting.
4. Let’s pay attention to the fact that the abundance of protein recommended on certain days sometimes provokes the occurrence of problems with the gastrointestinal tract (in particular, constipation).

Repeating the cyclic diet

If you spend on a cyclic diet from two weeks to a month, and then wish to lose weight more noticeably, you can resort to this technique again after two months.

Those who limit themselves to a weekly cyclic marathon diet, but eventually realize that they yearn for more significant results, can again go on this diet a month and a half after it ends.