According to the World Health Organization, nearly 30 percent of adults have problems with excessive fat. The issues are not purely esthetical as body fat can cause all kinds of health problems. With that in mind, millions of people across the world have started paying more attention to what they eat. The problem is that most of weight-loss diets are expensive, impractical, and most importantly, not very effective. However, there is a solution!
The Rotation diet is one that tackles all three problems, but only if you do it the right way. With that in mind, we’ve decided to present you 5 most important aspects of the Rotation diet, which you need to pay attention to in order to get fast fat loss.
Rotate Your Daily Calories
The whole point of the Rotation diet is increasing the speed of your metabolism in order for it to burn more calories. That is achieved by “hacking” your body into believing that it needs to burn body fat. That’s done by rotating the number of ingested calories every four days, from low-calorie to moderate.
Choosing the Right Duration
The Rotation diet is great for losing weight quickly, but because it’s a calorie-deficient regime, you must not follow it for too long. In fact, this diet can become counterproductive if you take it for too long. Generally speaking, the ideal duration of the diet is between 2 and 3 weeks. The first week is the hardest as the amount of calories in the first 4 days should be no higher than 600 kcal. In the next 4 days you should eat no more than 900kcal per day and so on, until you get to the optimal calorie amount, which is usually between 1,500 and 2,000.
Getting Enough Protein
The primary fuel your body uses is energy from carbohydrates. But, when there are no carbs that it can use as energy, your body will start burning fats and protein from food that you’ve ingested. Finally, when all the food is used as fuel, your body will start burning its own fat. Because of that, the protein will not be used as a building material for your muscles and bones, but mostly as energy source. This can lead to a loss of muscle mass, the so-called catabolism. In order to prevent it, you need to make sure that most of the calories you ingest come from protein-rich foods.
Eating the Right Kind of Protein
Simply eating foods that are rich in protein won’t do you any good unless you make sure those foods contain the so-called complete protein. This type of protein is a must on this diet as it contains all 9 essential amino acids. The foods that contain large amounts of complete protein include animal meats, fish, egg whites, dairy, etc. Even some vegetables like potatoes or soybean contain complete protein, although not in big amounts.
Every diet that makes you lose fat in just a couple of days carries certain risks. Depending on your health and the level of physical activities, you may be in a need of certain minerals and vitamins that this dieting regime does not supply. Even if you think that foods that you eat during the Rotation diet are enough to fulfill all your body’s daily needs, it’s better to be safe than sorry.
That is why we advise on using supplementation. You can increase the amount of protein in your diet by taking whey powder. You can improve your overall health by using Omega-3 oil capsules. You can even make your hair look better by taking vitamins for thicker hair. All of these supplements don’t cost too much, but will give your body a lot of in return.