What is overweight?
It may seem that the question in the title is meaningless. It is a common thing for people to considered someone with excess weight to be “fat”, and everyone says that he needs to “deal with fat”, “get rid of fat”, “fight fat deposits”, and so on.
The truth is that classic pure fatty obesity, in which excess weight consists exclusively of fatty deposits, the fatty, or the so-called adipose tissue, is found in life in less than 10-15% of overweight people.
Our excess weight, besides the adipose tissue, consists of water, as paradoxically as it may sound! In the overwhelming majority of cases, our excess weight is edema, which is caused by one reason or another. The thing is that fighting with edema and fighting with fatty deposits require using two different methods.
It often happens so that a person is fighting obesity, while his main problem is edema.
Fat deposits or edema?
So how can we understand, whether we have edema or obesity? Well, our dear friends, it is quite simple to distinguish edema from obesity, and we will happily explain you how to do it.
It is quite difficult to differentiate one type of edema from another, because even doctors, using the latest diagnostic techniques, cannot always cope with this task. At that, it is easy to distinguish edema from obesity.
The principle is simple, and namely the difference in the density of the tissue, which forms the very excess weight.
Have you ever seen a piece of bacon? Did you take it in your hands, cut it? Sometimes, it is so tough and dense that it is quite difficult to cut through even with a knife. Well, this is obesity. This is fat, as it should be in pure obesity.
This type of pure obesity is extremely rare and, as a rule, in healthy people who eat and exercise properly, yet their nutrition comes with a surplus of calories (i.e. exceeding the amount of calories consumed per day over their expenditure. The opposite situation is the deficit, when we eat less than we expend).
An example is the power lifters, who eat correctly and exercise a lot, yet have a surplus of calories. They gain a lot of muscle and adipose tissue. They don’t have the six-pack, and the front wall of their abdomen consists of such dense fat, that you can break your arm if you punch it with your fist. This is how thick this tissue is.
And what does edema look like? Edema is not dense. It is soft, amorphous, waving tissue. That is, it is water, which is located in the sub-dermal tissue. You can determine its presence by the following signs.
- Pay attention to those places, where people genetically have the least amount of fatty deposits, i.e. wrists and ankles.If you notice traces of socks on the ankles, and trace of, e.g., a wristwatch on the wrists for more than 20-30 minutes, this is edema.
- If you notice in the morning traces of pillow folds on your face, which do not disappear within half an hour, this is edema.
- You can do a small experiment to check yourself for edema. Press with your finger on the place that you suspect of swelling – a hole remains there.If it does not level out after 10 seconds, it is edema.
- Finally, there is another very interesting way to check yourself for edema.Stand in front of the mirror in the morning and strain the abs as much as possible. Grab your “excessive parts” of the skin and give yourself a flick of the finger in this very place as hard as you can. If you see a discontinuous wave, which goes all over the body, and almost reached your chest, it is edema. Dense fat will only slightly wiggle and then the wave discontinues almost immediately.
It should be understood that puffiness without fatty deposits is as rare as pure obesity is. Almost always, people have the mixed type, i.e. having both excess fat and edema.
You will have to get rid of both. Besides, one is often associated with the other. Therefore, proper nutrition and lifestyle, which will be discussed further, is aimed at getting rid of both adipose tissue and edema.
Popular weight loss questions
How much weight can you lose without harm to health? Why does someone lose weight quickly, and someone slowly?
Well, it’s an interesting question, which is directly related to the composition of our excess weight. Someone has more edema, others – more fatty tissue.
Let’s first take a look at the people in the second group. This is not an easy case, because burning 1 gram of fat requires expending about 7 to 9 calories. At the same time, energy deficit in terms of health should not exceed 10-15% of the daily norm.
Thus, if you consume about 1500-2000 kilocalories per day, the permissible deficit is 200 kilocalories. In order to burn these same 200 kilocalories, while using only fatty tissue, we need to divide these 200 into 7 to 9. As a result, we get only about 20-30 grams of fat. This is exactly the amount you can expect losing per day, if you have pure obesity, and the energy will be taken from fat deposits only.
Of course, this is the perfect scenario, which does not happen in nature, because our bodies take energy from our muscles, as well. So, the real amount of fat loss is even smaller! Alas, miracles do not happen. You can burn about 200 grams of pure fat in a week or about one kilogram in a month. And this is in the best case.
However, we have all heard about people, who manage to lose ten to fifteen kilograms a month, and not just one. This is the same situation when people have much more edema than excess fatty (adipose) tissue. After all, you don’t need to expend calories to drain excess water and remove edema.
While going through an effective weight loss journey, we should gradually change our diet, getting rid of both excess fat deposits and edemas, caused by various reasons, at the same time.
How does it work?
Simply by changing your diet and, let’s assume, getting rid of food intolerance or food allergies, having adjusted the correct electrolyte balance, a violation of which also leads to edema, you begin to get rid of these edemas quickly, and can lose two and even 10-15 kilograms in just a month.
In this situation, getting rid of excess edema will not bring any harm to health. Summarizing, we can say that it is the difference in the composition of excess weight that leads to different weight loss rates in different people.
People with pure obesity lose weight very slowly, because burning fat requires large amounts of energy. Those who have more edema, lose weight much faster. Fortunately, though, pure obesity, as already mentioned, is very, very rare in nature. So, there is no doubt that you will succeed!
What, how and when to eat?
Well, we all know the theory now, so let’s move on to practical exercises. After all, you’re reading this article because you want to solve your excess weight problem. So, let’s go ahead and deal with it.
In our fight against obesity, food always comes first. Whether we like it or not. And this coin has two sides. An obvious advantage is that you can lose weight at home without buying a gym membership or paying for the expensive services of a personal trainer. But, we have to admit that there is a certain disadvantage, as well. The downside is that there are no magical super-duper exercises, which allow you to continue eating as you did before, and keep losing weight.
To be more precise, your nutrition is 70 % to 90% of success in your fight against obesity. We could even say it’s 90% of success for those people, who do not have pre-diabetic state or type 2 diabetes. For the latter, the nutritional factor is about 70% of the result.
No worries, those people who have diabetes, insulin resistance or prediabetes, will benefit from absolutely everything that you’ll ready further and in other articles on this topic. Of course, it is logic that people with above mentioned conditions will have to follow additional recommendations, which will have a separate “chapter”.
So, our food, in fact, consists of three points:
- “what we eat”,
- “how we eat”,
- “when we eat”.
Let’s start with the first and second points.
What do we eat and how much?
Almost everything we consume as food can be divided into:
The most important thing for us today is to work through the consumption of the so-called macronutrients. Macronutrients are substances, which our body needs in large quantities, that is, tens of grams per day. This is because this concept “macronutrients” includes well-known to all of us elements, such as:
These are the very basic components, which are vital for us, and which our body needs as a source of energy and building material absolutely every day. Water is also referred to macronutrients, but we’ll talk about it later.
Let’s start with the simplest macronutrient: protein. It is the building material, and not just for our muscles, as some people think, but also for other tissues which require constant renewal.
We all know perfectly well that our cells die and are reborn every day. In order to build new tissues and cells, our body needs a certain amount of protein. It is found in a wide variety of foods, yet the most useful protein for humans is found in:
- cottage cheese.
So how much protein do we need per day to cover all the body’s needs for the current expenditure for cell renewal? We will build on a slightly simplified approach and take one and a half grams of protein per body weight as a standard.
Let’s suppose that Alex weighs one hundred kilograms and wants to lose five kilograms by the end of the month. So, we should build on the desired weight of 95 kilograms. Thus, we get about 140 grams of protein, which Alex should consume per day.
For starters, let’s discuss the eating plan and allowed foods, which Alex can eat during the first month, after which the list will be expanded. Keep reading to know why we proceed in this way. For now, just keep in mind that the protein products, which are good for us at this stage, are as follows:
- egg whites;
- chicken breast;
- turkey breast,
- lean beef;
- fish – cod, perch, pollock;
- skim cottage cheese.
It is clear that you need to cut all kinds of semi-finished products, like sausages, wieners or meatballs, i.e. all you buy in the store instead of cooking on your own. Eating such foods will make it extremely difficult for you to lose weight.
And how do you know exactly how much protein these products contain? Well, it’s very simple – the amount of macronutrients is always indicated written on the product packaging.
For example, chicken breast should contain about 20% protein. This means that:
100 grams of chicken breast = (approximately) 20 grams of protein.
As for the protein content in eggs, the first category (egg weight is 55-64.9 grams) contains about 4.8 grams of protein, and the number gets smaller, if you choose lower category of eggs (smaller eggs), and vice-versa with bigger eggs.
So, five eggs of the highest category contain about 22 grams of protein.
Similarly, we can calculate the protein content in other products.
For example, let’s deduce how many different foods Alex has to eat in order to gain his 140 grams of protein.
Suppose that his breakfast consists of 5 eggs of the highest category. This is 22 grams of protein.
During the day, Alex decided to get his protein from chicken breast, and have 200 grams of cottage cheese in the evening. He found relevant information on the cottage cheese package and learned that 200 grams of cottage cheese contain 38 grams of protein.
So, his menu accounts for 60 grams of protein (22 grams in the morning with the eggs and 38 grams in the evening with the cottage cheese).
He needs to get another 80 grams. Without giving it a second thought, Alex decided to get them out of the chicken breast. As we know, 100 grams contain approximately 20 grams of protein. That is, he needs to add another 400 grams of chicken breast to his menu!
Total protein menu of Alex consists of five eggs, 400 grams of chicken breast and 200 grams of cottage cheese in the evening.
So, everything’s pretty simple with the protein. Now let’s discuss the fats.
Fats play the role of an energy reserve in our body and perform a certain structural function. For example, all of the cell membranes are, in fact, fats. It is important to keep in mind that fats are:
As a rule, saturated fats are solid animal fats, such as lard, butter. Unsaturated fats are mostly liquid vegetable fats and fish oil. So, while we are doing our best to lose weight, we need to focus on unsaturated fats, at least for the reason that we can find more than enough saturated fats in our own body. So where can we find the fats that we need?
Here is their list for the next month:
- linseed oil;
- olive oil;
- sunflower oil;
- mustard oil;
- sesame oil;
Please note that you should consume unrefined oils only, while the refined oils are suitable only for frying. However, you’ll have to forget about the fried foods for now, so make sure that you have just the unrefined oils in your pantry.
If you want to know why it is important to cut the fried foods, you can find the explanation in one of our articles, called “Fried or Boiled?”.
So, exactly how much of these fats do we need per day? Let’s build on 5 milliliters of fat for every 10 kilograms of weight. That is, if our friend Alex wants to weigh 95 kilograms, the daily norm of fats for him is 50 milliliters of oil. At that, we shouldn’t forget that we also get saturated fats with other foods we consume.
Let’s continue using the example diet of Alex and see how many fats he gets with the animal products that he consumes in a day.
For example, the fat content in those 200 grams of cottage cheese depends on the fat content, indicated on the package. Since Alex knows that he should opt for unsaturated fats, and cottage cheese contains saturated fat, Alex bought skimmed cottage cheese, and these 200 grams contains literally no fat.
As for the fried eggs, Alex chose to cook them in a non-stick frying pan without oil and with just one yolk. It turns out that the amount of fat in his breakfast is so meager, that it’s not even worth considering.
And those 400 gram of chicken breast… there’s just nothing that Alex can do about the fat in it. It contains about 10 grams of fat. Totaling it all up, Alex should add about 40 milliliters of vegetable oils to his daily diet. The rest will get in your body with other products, such as cereals, but it’s fine.
We neglect them in this calculation method. We’re not taking into account the fats from cereals and pasta, which are to be discussed further.
And, finally, the third macronutrient, which is very important for us – the carbohydrates.
They are the cornerstone of nutrition. It is because of an oversupply of carbohydrates, especially wrong ones, that we gain excess weight, which is then so difficult to lose.
At that, carbohydrates are an important source of energy for our body. You need to choose between two types of carbs, such as:
- simple, or fast, which have the so-called high glycemic index;
- complex, or slow, which have a low glycemic index.
Why are they called like that and why is this important for us?
Well, carbs are made up of “bricks” – the sugars. If composition of the products has many bricks, the carbohydrate is called complex, if their number is small, they are simple. Of course, we will explain why it is important. Now, however, let us memorize that we need to choose only the complex kind of carbohydrates. This is inflexible rule number one.
So, for the next month, we are allowed to consume the following carbs:
- high-quality pasta and durum-wheat pasta.
And here’s the list of strictly banned foods:
- all sweets;
- all flour-containing foods;
- semi-finished products (as I said, they are sausages, wieners, burgers);
- white rice;
- packed and fresh juices;
- fruit, except for very sour apples (we’ll discuss it later);
- fructose and products containing it;
- boiled beets, zucchini and carrots;
- alcohol (categorically!);
- spicy foods.
And here comes the important question: how much carbohydrates should we include in our daily menu.
Unlike proteins and fats, things are somewhat more complicated. Our task is the following: to create a calorie deficit by adjusting the portion of carbs, and thus start losing weight.
Of course, we’re always tempted to search for a magic formula, which helps us calculate the calories. Unfortunately, will not find a working calories calculating formula neither in apps, nor on the Internet.
Why? Well, enter any gym. You’ll see there a huge guy, who gains on 2500 calories, and a skinny guy, who cannot gain a kilogram while being on 4000 calories per day. Therefore, we need to choose and adjust our own portion of carbs, long and persistently. And we have a whole month to cope with this task.
Our goal for the beginning is that the carbs portion is so big (or small) that you get hungry after about 2.5 hours. On the first day, have your morning meal and note the time. If you are still full in two and a half hours, make sure your next portion is smaller. If you are ready to swallow an elephant after an hour, have a larger portion next time.
If you didn’t know what fiber is, I have some great news for you. It is a special type of carbohydrates, the consumption of which in their pure form never causes extra weight. Why? Because the saccharide bricks in it are connected in such a way that our enzyme system is incapable of splitting them and obtaining glucose from this compound.
The fiber is digested in the large intestine, and no energy can be obtained from it. And this is exactly why it does not cause any excess weight gain.
At that, fiber is very important for the functioning and cleansing of our body. So, here’s the list of foods, which contain fiber, and which, as you already understood, you can consume almost limitless:
- lettuce leaves;
- iceberg lettuce,
- bok choy;
Please note that you can consume fiber at any time, with any meals, almost without limiting yourself. There’s one mandatory condition though. You must consume fiber in your last meal of the day with a protein product.
Salt and water
Last but not the least, water-and-salt talk. Let’s discuss the water first. Namely the water, and not the teas, coffee, juices, etc.
It’s a known fact that our bodies are 70% water. Besides, some cells constantly die in our body, other cells secrete the products of their own vital activity, which the lymphatic system removes from the body. And to filter all this well, our body needs a sufficient amount of water.
It’s all very simple: you need to drink about 2.5-3 liters of clean drinking water per day. Most of us don’t do it.
And, of course, salt is the most important component of our menu. First, it is categorically not recommended to cut salt out completely. Second, you should not abuse it, and you shouldn’t consume too little of it. Did you know that insufficient salt consumption can lead to severe edema and irregularities in the cardiovascular system.
We already learnt that edema – including the one caused by insufficient or excessive salt intake – makes up the lion’s share of our excess weight. The normal amount of salt per day is 5 grams, which equals to one teaspoon.
Now, let’s discuss the third most important point.
When and what to eat, and how to cook
The second inflexible rule, which we will observe, is to have meals every three hours and try to make the meals with approximately the same portions and calorie count.
That’s right! If you want to lose weight, you need to have five meals a day, and these meals should be small. That is why we choose a the carbohydrates serving in such a way that you feel the first signs of hunger in 2.5 hours after the meal. You’ll have to bear this light hunger for 30 minutes, and then have your next scheduled meal.
As for the composition of meals… Let’s build on Alex’s menu from our example:
- 08:00 – 4 egg whites + 1 whole egg, 30 grams of oatmeal cooked with water, 20 grams of cheese, cup of coffee, no sugar.
- 11:00 – 100 grams of chicken breast, 60 grams of boiled buckwheat, a cucumber, 20 milliliters of linseed oil.
- 14:00 – 100 grams of chicken breast, 60 grams of boiled buckwheat, green salad, 20 milliliters of olive oil, cup of coffee, no sugar.
- 17:00 – 100 grams of chicken breast, 60 grams of boiled buckwheat, one cucumber, leafy salad.
- 20:00 – 100 grams of chicken breast, 60 grams of boiled buckwheat, broccoli with cauliflower.
- 23:00 – 20 grams of skim cottage cheese, one green sour apple.
During the day, you need to drink 3 liters of water. Be moderate with salt. Go to bed no later than 01:00.
Take a careful look at the menu. There are no main meals and small snacks! All meals are about equal. Alex has chosen the amount of buckwheat and oatmeal in such a way that he feels hungry in about 2.5 hours after a meal. This menu is for one day. The next day, Alex will have tuna with pearl barley, and the next day – beef with pasta.
So, which are the basic eating rules?
- We have a meal every 3 hours.
- We try to have the fats before lunchtime.
- All meals are approximately the same in composition, except the last.
- Last meal should NOT INCLUDE CARBOHYDRATES.It should consist of protein and fiber only.
- Drink clean water throughout the day.
- The serving size of carbs should be chosen in such a way that you feel hungry after about 2.5 hours.
Speaking of cooking techniques. At this point, we have no idea about the state of our internal organs, such as the pancreas and liver. We do not know what our indicators of liver enzymes AST, ALT, bilirubin, glycosylated hemoglobin, and so on.
Therefore, we will start with just two cooking techniques, boiling or steaming. We do not fry the products, nor grilling or smoking, and we avoid everything hot and spicy. This is because when we fry products, fats in them take the form, which affects the liver function in a negative way. In turn, spicy food additionally loads the pancreas. And both of these organs are actively involved in the utilization of fat, so we have to take good care of their function.
Further, I will tell you how to test yourself, and you will be able to introduce questionable products into your menu with time. But still, we should limit the range of products and the cooking techniques to those listed above for the first month.
How to calculate the required amount of calories per day
The secret is that you don’t need to calculate anything. No formulas can help you determine exactly how many calories you personally need.
Remember the situation described about an athlete, who achieves huge gains on 3000 calories, and the opposite situation of a skinny guy who can’t gain even on 4000 calories per day? This is exactly the scenario, which helps us understand that the number of calories that leads you to weight loss should be chosen by trial and error.
You won’t be able to calculate it. Besides, it is a dreary and churlish pastime. That is why should base on this hunger, which we should feel in about 2.5 hours. And now, I will tell you how to choose this portion in such a way that you see a stable weight loss result.
So, let’s study out how we can lose weight consistently without harming our health by adjusting out food servings. First, we need to decide on a basic, initial calorie range. In fact, our feeling of hunger depends on many factors, including the hormones, which are discuss in appropriate article, dedicated to the importance of compliance with the regimen.
Let’s start with assuming that we have no disruptions of the hormone profile. Therefore, acting intuitively, let’s choose the quantity of food that allows us to get hungry in 2.5 hours after the meal. If your assumption is wrong, do not worry. Over time, you will be able to adjust to your metabolism. And now, we just need to build on something, so let’s continue.
How to check whether this system suits you or not?
Rule #1. Plan A
It is very simple: we weigh ourselves once a week. The number should go down. Why just once a week? Why shouldn’t you weigh yourself every day or, even better, a few times a day hoping to see the scales go down? We’ll discuss answers to these questions in articles about motivation and change of consciousness.
For now, let’s accept that meaningless weight fluctuations can be caused by the fluctuations in the balance of electrolytes and the water balance. These changes are meaningless, because they sat nothing about whether we are losing excess weight or not, whether we have chosen the portion size correctly or not. It takes time to understand that, and it’s usually 5 to 7 days.
So, you should weigh yourself once a week (suppose, on Mondays) every morning after using the toilet. You should record the results you see patiently, in order to enjoy progress in the future.
Rule #2. Plan B
What can we do, if we do feel hunger, and the weight does not decrease?
If this is the case, we can assume that you have slight impairment in sensitivity to such hormones, as ghrelin, leptin, or neuropeptide Y. For this reason, the feeling of hunger that you feel does not reflect the actual deficit of calories. Such “malfunction” can make you feel hungry even when with a surplus of calories. Do not worry, the sensitivity to these hormones will restore over time. Still, you should approach the adjustment of the food amounts in a different way.
Let us begin with carefully reducing the portion of carbohydrates, while leaving the portion of proteins and fats at the level that we chose at the very beginning. And we continue monitoring our weight, waiting that they begin to decline steadily. It will happen sooner or later, because miracles do not happen, and nobody has canceled the law of the energy conservation. Once you notice it happening, catch this moment, record the volume of your carbs portion and stick to it.
Let us check out a different situation. We feel hungry almost all the time, yet the weight goes away very slowly. This is extremely rare, but you have just one way out of this – to sweat it out. There is one simple reason for such behavior: sensitivity to the necessary hormones that are responsible for our subjective feeling of hunger are sure to restore over time. At this point, the inconvenience will stop bothering you.
One way or another, our main task is to weigh in once a week and check whether the weight does go away. As soon as it stops, we need to reduce the amount of carbs we consume.
Rule #3. About recalculation
Finally, we should not forget that we spend less calories as our weight goes down. Suppose that you have already lost 5-10 kilograms, and your weight has ceased to decrease. Well then, you need to recalculate the whole scheme with proteins, fats and carbs.
Why does happen like that? What is 5 kilograms? Is it a lot or a little? If you can’t imagine it, buy a 5-liter water canister in a supermarket, put it in your backpack and carry this backpack, without taking it off, for a day. At work, while on the bus, and at home.
Well, here’s your 5 kilograms that you lost. You will surely notice the difference. Therefore, if you managed to lose 5 kilograms of excess weight, your energy consumption has decreased, not to mention losing 10-15 kilograms, or more.
So, if your weight loss stopped, look at how much you lost, and recalculate everything based on your new weight. In this case, you need to reduce the amount of calories consumed at the expense of both carbs, proteins and fats. And that’s the right thing to do.
Answers to popular questions about weight loss
Question 1: “Should we consider proteins from plant foods?”
For example, if you take a look at the packaging of any cereals, e.g. oatmeal or buckwheat, you can see that these contain not just high quantities of fats and carbs, but also some quantities of proteins. So, should you take them into account, when calculating the daily amount of proteins?
Not really. We do not consider proteins from plant foods, and there are some good reasons for this. Any proteins in the human body consist of a set of the so-called amino acids, which are the components of any protein.
Amino acids are:
- conditionally irreplaceable;
- completely irreplaceable.
Replaceable amino acids are those that our body can synthesize from food, when their level is low. Indispensable are those, which our body cannot synthesize, and we need to get them from food. And the amino acid composition of the human body is closest to animal foods.
The human body does not build protein structures very well, when basing on plant foods. You will need to consume huge amounts of plant foods to help your body build protein structures. In particular, this concerns the lack of these most essential amino acids.
Animals, such as, for example, a cow, have a special section of the stomach – rumen – in which irreplaceable amino acids are synthesized with the help of special bacteria from plant foods. Humans don’t have such department in their stomach. This is the first reason why we do not include proteins from plant foods in our calculation – their amino acid composition does not work well for the human body.
The second reason is the so-called bioavailability of the product. What is it? Well, the protein that we consume is not absorbed by our body 100%. The amount (percentage) of protein that can be absorbed from food is called the protein bioavailability. As you probably understood already, the bioavailability of protein from plant foods is very, very low. In practice, this means that we need to consume large amounts of plant foods in order to fill for the required amount of protein for our body.
At the same time, the bioavailability of proteins from animal products is much higher. For example, chicken eggs have the highest bioavailability. Our body absorbs almost 100% of the protein they contain. That is why we only need to watch out for the carbs content, when it comes to plant foods.
Question 2: “When making the calculations, should we consider raw or cooked products?”
It’s rather simple, in fact. The package always indicates the product composition in its raw (dry), non-cooked form. If you take 100 grams of dry buckwheat, the amount of carbs in it will be the one indicated on the package. At that, the volume increases by 3-4 times. You should take this into account when weighing or calculating something.
The exception is the store-bought meat products. The thing is that modern technologies of meat production are such that a piece bought at the store can weigh almost twice as much before it is cooked, because it is injected with water and all sorts of brines. They do it to increase their profits from selling. In this case, weighing the cooked product is more correctly.
It is very simple to check this out. You need to weigh the chicken breast before and after cooking. You might be surprised, seeing that its weight has decreased by almost two times. This should not happen, if you buy high-quality meat. If you have your own farm and know everything about the meat you plan to consume, you can safely weigh uncooked raw chicken breast. In every other situation, you need to take into account the weight of the already cooked meat. Alas, this is the reality of the XXI century.
Question 3: “Are there enough fats?”
Indeed, fats are extremely necessary for our body. It uses fats to produce hormones. For example, it’s testosterone, which is extremely important for men. And you might think that the amount of fat recommend is low. But this is not true.
We calculate the amount of fats exclusively in those products, which contain a sufficiently large amount of them. These are animal fats, fish oil and vegetable oils.
At the same time, we do not take into account fats, found in other vegetable products, or any other fats, which are sure to get in our menu. Thus, the actual amount of fat is higher, and it is quite sufficient. If we proceed based on this approach, we will not overdo with the fats. And this is reason number one.
Reason number two is that e.g. cholesterol – the one, which our body uses to produce testosterone – is present in a body of an overweight person in excess amounts. We do not claim that this amount of fat is necessary for a healthy person, who does not have excess weight. Let’s not forget, though, that we’re here to work our way from obesity to healthy weight. Judging by the analysis of such people, 99% of overweight and obese people don’t have any issues with insufficient cholesterol levels.
Question 5: “How much precision should be put in calculations?”
Our dear friends, this eating system is developed in such a way that you don’t need to act with the pharmaceutical-scales accuracy. We do not need to count everything to a gram, we do not need to count everything to a milligram. Especially since you will soon sharpen your skills. It means that you will see the volume of products, and you will know what and how much your meal contains.
In fact, you will not have to weigh anything at all over time. You will be able to determine the composition of the products, which you need for your menu. If you calculate 55 or 60 milliliters of fat instead of 50, nothing terrible happens. You will still lose weight, and the system will still work.
It is developed in such a way that it does not require any super-efforts or pedantic precision from you. This is because none of these is truly applicable to our life.
Question 6: “How to determine the percentage of fat?”
I offer you the first and easiest way. Its accuracy is rather low, yet it is quite good for starting the campaign and understanding how everything works. We can compare ourselves with a reference image. They are all freely accessible online, so you won’t have any problems finding them. Determine how you look now and how you want to look in the future.
A slightly more complicated method is caliperometry. It is also the most accurate these days. So, caliper is a device for measuring the thickness of fat folds. You might see them when you visit a doctor in the gym, who helps evaluate your current body composition and health condition.
In order to always compress the fold with the same force, there is a special clamp and a carriage, which remains in the last position after the measurement. The measurement should be carried out at several points (3 to 11 different areas) and then we need to calculate our fat percentage either by using the special table or a special computer program.
The third method is bioimpedance. It is a high-tech modern method, which is quite difficult to understand. Either the description on the Internet is incorrect, or the claimed method is a simple scam.
We can tell one thing for sure. The scales, which are supposed to show you your body fat percentage, show incredibly different numbers in a person before his visit to sauna and after. For such an advanced method, such flaws are simply unacceptable.