Should You Eat Less Than Your Bmr To Lose Weight The Zig Zag Diet

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The Zig Zag Diet

We live in crazy times! It seems like every day someone has discovered the secret to weight loss. It’s either a new meal plan or it’s a magic pill that’s supposed to melt the pounds away. While most of these are just fads that just don’t work in the long run, some of them have merit. We will cover a weight loss method that really works, the Zig Zag diet. The best part about this meal plan is that it doesn’t require any special foods or reductions in certain types of calories!

Whenever one of these new plans comes out, there’s usually a simple premise. If you burn more calories than you consume in a day, you will lose weight. Sure, some types of food have a greater effect on weight loss than others, but the premise remains the same. This is where the problem arises, if you try to use calorie restriction as a weight loss method, you are setting yourself up for a trap. The body is quite intelligent from a survival standpoint. If you cut calories for too long, the body will respond by slowing down its metabolism. This is a survival mechanism in our genetics from the time our ancestors had to survive times of famine.

You’ve heard this story before or it’s even happened to you. In an attempt to lose weight you cut calories. After a while your weight loss stops and you are so hungry you could literally eat everything in your pantry! The worst part is that once you start eating the amount of calories you previously did, you end up weighing more than when you started. This is due to the body being confused and still functioning with the metabolic rate resetting when calories were cut. Talk about demoralizing! So how do you take advantage of calorie restriction without setting yourself up for disaster? Welcome to the world of Zig Zag.

By now you’re probably starting to understand where this is going. There will be some Calorie Zig Zagging or Calorie Shifting as it is sometimes called. That’s why it works. We previously discussed that if you cut calories for too long your metabolism slows down. Using the Zig Zag method you can cut calories and prevent your metabolism from slowing down. There are a couple of ways to do this, but here at Prosyn Nutrition we prefer the three day cycle. Here’s how it would work: Monday – day with the most calories, Tuesday – day with the lowest calories, Wednesday – day with average calories and repeat the gain cycle and again. The way it works goes like this.

On your most calorie day you are telling your body that there will be food around and this sets your metabolism very high. The next day you bring your calories to their lowest point. When you do this, your body is still functioning at a very high level, so you burn fat to meet the demand of your metabolic rate. If you continue with this calorie restriction, your metabolism will start to slow down, so on day three you will increase your calories a bit. This tells the body that everything is fine, so it will burn fat again and then you will repeat the cycle. You can see how this works by now, but you’re probably wondering how do you cut calories? Let’s deal with an example of an 1800 calorie/day meal plan:

Normal diet:

– Monday 1800 cal.

– Tuesday 1800 cal.

– Wednesday 1800 cal.

– Total calories for three days: 5400 cal.

Zigzag Diet:

– Monday: 1800 cal.

– Tuesday: 1400 cal.

– Wednesday: 1600 cal.

– Total calories for three days: 4800 cal.

See the magic! In a three day period using the Zig Zag method you have consumed 600 fewer calories in a three day period. Plus you were able to take two days below your basal metabolic rate preventing your metabolism from slowing down! So how do you get started? Follow the Calorie Calculator below and start Zig Zagging!

Basal metabolic rate (calories required to perform normal body functions) = Current body weight x 10

Daily Activity Calories (calories needed for all daily activities other than exercise) = BMR x.20

Additional calories (extra calories ONLY needed if you exercise regularly) = BMR + DAC + 600 cal.

To perform the Zig Zag, start your highest day with a calorie count that is the end result of the above calculations. Subtract 400 calories for your lowest day. Subtract 200 calories for your day from average calories. Good luck!

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