Speaking of deception, almost all fat-reducing muscle friends will arrange it in their own plans. Most people choose the frequency once a week. Its role has also been said to be varied, such as can increase metabolism, can increase leptin, can improve exercise capacity, etc., others say that he does not have any eggs. So what is the use of deceptive meals, and what role does it play during our fat loss? How should we arrange and how to choose food?
What is a deception meal? After a few days of relatively low-calorie, low-fat, low-carbon water diet, find a relatively fixed time to give yourself a high-calorie, high-carbon diet, and adjust your diet to a lower-calorie diet. Too low heat and limit the effect of reducing fat is the purpose that deceives the day.
Why can you reduce fat? Proponents claim that Cheating Day is very beneficial for people who lose fat, because when the body suffers from low heat for many days, it will change the body to adapt to this "environment", then one day deceiving the body's diet is enough to deceive the body. Let it think that there is enough calories, no need to worry about food (to minimize consumption - muscle, energy storage - fat). They advocate most of the time to comply with the fat-reducing diet and only use a small amount of time to "cheat." So, what effect does cheating on the body have?
Increase leptin
Leptin is a hormone secreted by white adipose tissue. It is widely believed that it will participate in the regulation of sugar, fat and energy metabolism after entering the blood circulation, prompting the body to reduce food intake, increase energy release, inhibit the synthesis of fat cells, and thus reduce weight. Long-term exercise and diet control will reduce body fat, so the level of leptin will gradually decline, the desire for food may also increase, and there is a risk of increasing excessive intake. Therefore, the purpose of adding a deception meal is to stabilize the level of leptin and deceive the body.
Thyroid hormone
Thyroid hormones promote metabolism and development, increase the excitability of the nervous system; breathing, increased heart rate, and increased heat production. For example, when you are cold, it will be secreted. Long-term low calorie intake will lower the level of thyroid hormones, and the body will tend to store fat. The same is true for leptin, and the purpose of deceiving meals is to maintain the level of this hormone.
Hunger hormone
Hunger hormones can affect eating-related behaviors, which can lead to excessive diet. Under the stimulation of the brain, when the body is secreted by hunger hormones, no matter how much you have already eaten, you will still be very eager to eat high-calorie foods. The long-term low-calorie diet, you must face: "Wow, this thing looks good, that looks good, I want to eat. I want to eat." This situation, that is, hunger Hormones are already at a high level, so a day of deceptive diet that satisfies your brain needs lowers the level of hunger hormones.
Increase metabolism
A long-term, low-calorie diet that allows you to lose weight also lowers your metabolism. Proponents say that the addition of deceptive meals can re-recover the "vibrant" self that is adapted to low metabolism. After all, Long-term low calorie, the body has to cut spending and increase storage in order to adapt to it. The deception of the day is to tell the body: "Nuo! No shortage of food, continue to lose fat."
Deceive your fake proposition
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It is estimated that someone has doubts about this. You have so much praised so much, how come you deny it? Don't worry, this is not my idea. This is the voice of people who oppose deception.
Leptin?
Fat people have more leptin than thinner ones. The reason why they are not thin is because of inappropriate lifestyles. Obese people are caused by excessive leptin to reduce their sensitivity and form "resistance." So, what is the effect of a deceptive meal that is claimed to increase leptin, for a fat man who is losing weight? Moreover, how much can an increase in leptin increase in just one day?
Metabolism?
Daily consumption can be divided into basal metabolism, food thermal effects, and physical activity. The most important contribution to normal people is the basal metabolic rate, which is determined by our gender, age, muscle rate, and body fat percentage. So don't tease, increase calorie intake, nothing more than increase the heat effect of some foods, and increase the basal metabolic rate, there is no use of eggs.
So in the end, should you deceive your meal?
The comforting effect of deception
The diet of fat-reducing period is undoubtedly very painful, and it is so bitter every day, occasionally giving yourself a big meal, indulging, nothing bad. Relaxing and reducing stress is also beneficial to continue to persist.
Carbon charging
A long-term low-fat, low-carbon water diet will cause your body's glycogen to not recover for a long time, and occasional deception meals can be a good supplement to glycogen, which is carbon. Therefore, it is recommended that after the deception day, the body is full of energy and can give yourself a slightly stronger training.
How to eat a cheating meal?
Schedule
The arrangements for deceiving meals are varied, fixed-time and arranged according to physical reactions. The premise of arranging a deception meal is that you eat enough at other times, and if you don't control your diet, then it is not necessary. Deception is not an excuse to eat and drink. It is more common now to schedule it once a week. This is more reasonable, and it is the best time to gather with friends on weekends. Of course, you can also choose a training period to end, or strictly, when the body begins to get tired and then arrange.
What to eat?
It is said that deceiving meals can eat what you want to eat, but this does not mean that you can eat a mess. Since we have chosen a reasonable eating habit, we have to choose even when we are deceiving meals. Some foods with low nutritional value, such as potato chips, biscuits, ordinary cream ice cream, snacks, etc., should not be ingested as much as possible. .
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A reasonable food is a meal that contains: carbohydrates, good fat, no trans fats, and rich protein.
What is this food that is fully compliant? I recommend Japanese food. Of course, there is no limit to death. You want to eat hot pot on the day of deception. No one will stop you. After all, life still needs to be enjoyed. It is meaningless to lose weight completely.
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