Determining the basic
caloric intake or maintenance calories takes some time and should be done
gradually through a few weeks to months for the body to adapt to this new
pattern. The key here is proper digestion and adequate enzymes to consume the
amount of food that is required.
If the body does not
digest the nutrients provided due to a sudden excess, it will either store it
or get rid of it. Patience is virtue.
Take some measurements
and monitor them monthly to make sure you are on track. If you have been
gradually increasing calories but weight is still the same and body fat is
decreasing or even maintaining, then good, keep increasing, you would be
surprised how much your body requires.
How often should I
increase? The increments should be around 5% weekly for weight gain or even
monthly depending on your goal. The weight gain is around 1 to 2 lbs per month. Take note that you want to have a good muscle : fat ratio! Meaning 2:1 or better.
However, if you notice
your waist measurement is increasing quickly, perhaps it is good to slow the
increase of calories as the body is starting to store fat due to the rate of
absorption being low, low to slow metabolism or the workouts are not intensive
enough to justify the increase in calories.
The key to success is
consistency and understanding how your body works. For example if you are
consuming too much simple carbohydrates through the day the insulin levels will
be spiked and that slows metabolism. That is the reason why people feel sleepy
if they consuming too much carbs after lunch.
Choose slow digesting
or carbohydrate choices that have lower glycemic scores such as sweet potatoes,
brown rice, or rolled oats. Breads that are high in fiber would have a lower
glycemic score compared to white bread.
If insulin is kept low
to moderate and consistent throughout the day, metabolism will be kept stable.
This in turn encourages fat loss. Exercise will always be the main
method of heightening your metabolism and keep it high throughout the day. This
is the most natural and best way to burn fat safely!
Next topic: Metabolism
in a nutshell
Written By: Ryan Lye
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