A good diet is between 12 and 16 weeks, considering a fat percentage between 10 and 15% for men (15 to 20% for women). If it is your first time 16 weeks it would be the best option to avoid extremes in the preparation. Calories should be reduced between 500 to 1000 kcal, getting closer to the upper limit for those with the highest BF and closer to the lower limit for those with the lowest BF.

Proteins should be in the range of 2.5 to 3.5 g / kg, considering all sources (count vegetables as well). I think it prudent to start around ~ 2.5 g / kg and increase as the calorie deficit increases and the BF gets lower. Proteins help maintain muscle mass and also increase satiety and energy expenditure. Carbohydrates can be in the range of 30-45% of calories and fats in the range of 20 to 30%.

Initially you should lose weight and fat with ease, without having to cycle carbohydrates. To help satiety and health I recommend a high consumption of fiber and vegetables, consuming 40 to 60 g of fiber. Do not worry about considering the calories of vegetables, as consuming 500 to 1000g per day the caloric contribution is around 150-250 kcal. When reducing carbohydrates, prefer to cut those that are richer in starch, such as rice and pasta, first. Legumes such as beans and peas are advantageous to have in the diet, as they are rich in fibers, micronutrients and still have low energy density. Fruits also have many advantages, as many fruits have reduced caloric content (strawberry, pineapple, watermelon, melon, papaya), in addition to having fiber and micronutrients (vitamin c). With fruits, the diet also tastes better, which facilitates adherence.

The strategy of making a junk meal a week also works very well, mainly for the psychological aspect. However, I recommend stipulating a caloric amount in this meal, staying between 1000 to 2500 kcal, and in part it should replace other meals so as not to hinder the planning. After 8 to 12 weeks it may be interesting to use strategies that cycle carbohydrates.

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