Reduced Calorie Intake - Lose 20 pounds FAST!

Good article on the fastest way to go about reduced calorie intake lose 20 pounds....

Fastest Way To Lose 20 Pounds

By Jennifer Olsen

In this article you will learn the flaws of the latest fad diets and you will also get an example of a diet that is healthy and natural.

VLED (Very Low Energy Diet) - This diet means that you go on an extremely low amount of calories. It is common that this diet contains a daily intake of 1000 - 1500 calories per day. This should make us lose weight right? It does, the first days that is. Then our metabolism catches up and learns that you are starving and it adjusts accordingly. If you eat 1000 calories per day you will only burn 1000 calories per day. The initial weight loss depends on the lowering of glycogen levels. Glycogen holds plenty of water and you could easily lose 5 pounds from water alone. Not recommended.

Ketogenic Diet - The ketogenic diet excludes the carbohydrates from your diet. This diet was developed in favor for epileptics. The ketosis lowered the frequency of seizures. The bottom line is that you should use up all of your glucose and instead use fat for energy. Our brain likes glucose best but it could use fat for energy. This diet is also known as the Atkins diet. It is still up for debate if this diet is healthy. However, if you aim at losing 20 pounds, there are better and easier ways to do this. The major problem with this diet is that you eat almost no carbohydrates. An apple a day is almost too much. This makes it very hard to follow and if you should eat carbs you easily lose the ketogenic state and this means you have lost.

Low fat diet - Low fat diets are known not to work. As we all know there are millions of low fat products that were introduced a few decades ago. Mankind hoped that this would lower obesity but instead it has increased over the latest decades. It is important to know that fat is important to eat. We could of course use the good fats instead of the saturated fats. We love fat and you know why? We have survived thanks to fat, this is a great kind of energy that is also easily stored in our body for later usage. The major problem with a low fat diet is that we just don't lose enough weight. Try excluding 90 % of the fat from your diet for a month and you'll learn that it is not enough and your food will not be as tasty.

Ok, so where does that leave us? We have discarded most diets, are there a diet that works?

Of course there is. The calorie shifting diet. It uses the flaws from the other diets and make this into a very powerful diet. You use your foods to manipulate the primal metabolism against itself. You consume certain kinds of calories in certain cycles and this will increase your metabolism many times over. The best thing is that you will lose fat and not muscles like you do with most other fast weight loss diets.

Jennifer Olsen was a master of failing at different diets. She understood that there were more to losing weight then just going on a diet. Today she has lost nearly 50 pounds with the calorie-shifting diet and meanwhile she has finished reading 'Burn The Fat, Feed The Muscle' and she is implementing what she learned into daily activities. She made a mini-site that gives examples of diets, complete fast weight loss diets and reviews of books that helped her stop living the unhealthy life and turning around into a more healthy life-style. If you are interested in learning more please visit http://fastweightloss1.weebly.com If you are interested in learning more about the calorie-shifting method, please please Click Here Article Source: http://EzineArticles.com/?expert=Jennifer_Olsen

Reduce Your Calorie Intake, Lose 20 pounds

How to reduce your calorie intake lose 20 pounds....

Calorie Intake for Weight Loss

By A. M. McKain

You have to calculate your calorie intake very good for weight loss.

In a pound of stored fat are approximately 3500 calories. So if you exercise or follow a diet, or by combining both, you will lose one pound of body fat if you are creating a 3500 calories deficit. If you create an approximately 7000 calories deficit you will lose two pounds and the trick goes on, with 10500 calories deficit you will lose three pounds. (On average 75% of this is fat, 25% lean tissue).

The calorie deficit can be achieved either by calorie-restriction alone, or by dieting or exercising, a combination of fewer calories in (diet) and more calories out (exercise). If you want to sustain your weight loss that is almost impossible without exercising and increasing regular exercise, you must follow a diet and by combining these two will result a program that is best for lasting weight loss.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
Everyone is different and has a different lifestyle and because of this everyone will have a different daily calorie intake requirement.

What happens when calories are too low?

Reducing your calorie intake drastically with 1000 or more calories is not safe. The useful and healthy guideline for lowering your calorie intake if you want to burn the fat is to reduce your calories by at least 500. The American College of Sports Medicine recommends the levels for a minimum calorie intake per day for a man, that is 1800, and for a woman 1200. The calorie level never drops below these numbers that are quite low. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit.

1) Muscle mass is broken down for energy (catabolism).

2) Metabolic rate will begin to drop (typically) after 3 days of very low calories - this is related to, and compounded by the loss of muscle mass.

3) With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.

If you want to lose weight, set a target calorie intake below your total daily expenditure.

If your progress is slowing down, add or subtract a bigger number of calories to your calorie intake. For most people, a calorie plan of plus or minus 300 to 1000 calories per day will do the job. Every week weigh yourself and recalculate your total daily energy expenditure.
If you are a female, never eat less than 1200 calories per day. If you are a male, never eat less than 1800-2000 calories per day.

And remember, you can cut calories, but you can also burn more calories via exercise. And your calorie intake for weight loss will bring visible results and you will be proud of your body.

I am a nutritionist woman who used to be fat. After testing tens of so-called "wonder diets" I've decided to create a Weight Loss Programs Review Website, containing a top of the 3 best programs with a brief description about their features and benefits. Visit the website! It will help you make a wise decision! http://www.LoseWeightFast.999answers.com Article Source: http://EzineArticles.com/?expert=A._M._McKain