So you want to know how to shift calories for efficient weight loss, keep reading and get all the details…
What is calorie shifting?
First, let’s make sure you know what calorie shifting diet means. It may sound sophisticated or strange, but actually it’s nothing more than an easy concept for tricking your metabolism into not noticing that you are consuming less calories. The result of this simple concept is that your metabolism does not slow down, thus your body keeps burning fat as usual even tough you eat less. As you probably noticed yourself in the past, regular diets are not efficient in the long run, this is because the metabolism eventually slows down in order to compensate for the missing calories (right, this is the famous “diet plateau”).
I want to lose some fat, how much should I eat?
The steps to take are as follows:
- Count your calorie intake for a week, and calculate the daily average.
- Determine the new daily average intake that will result in weight loss.
Tip: 3500 calories = 1 pound of fat, so reducing your meals by 500 calories a day will result in a loss of 1 pound every week.
We suggest to set a reasonable target, 1 pound a week doesn’t seem like much but in the long run it will pay off.
- Start shifting those calories (keep reading…)
Shift the calories!
The success of the calorie shifting diet plan is determined by your ability to change the calorie intake every day while maintaining the average calorie intake that would result in weight loss.
So basically what you want is to alternate – eat more one day and less the other day. If you ever heard the terms “calorie cycles diet” or “zig-zag diet” then it’s the same thing as calorie shifting.
Here are two examples, assuming you want to eat 2000 calories per day:
Jump from low to high calorie consumption and vice versa.
day 1: 1800 calories
day 2: 1700
day 3: 2100
day 4: 2300
day 5: 2000
day 6: 1800
day 7: 2300
and so on
Tip: Aim for a large difference between the daily calories, the more the better (because this is exactly what tricks your body metabolism). Alas, this is also more difficult to do, especially on the days when you need to eat less than the average..
Decrease the calorie intake a bit every day, then increase it back, then decrease it again and so on.
day 1: 2000 calories
day 2: 1900
day 3: 1800
day 4: 1600
day 5: 1700
day 6: 1800
day 7: 1900
day 8: 2000
day 9: 2100
day 10: 2200
day 11: 2400
day 12: 2300
day 13: 2200
day 14: 2100
and so on
Some people say the latter works for them better than the first one. You should try both methods and see which one has more impact on your weight, preferably it should also be the one that is easier for you to maintain for long periods of time (hopefully not for a lifetime…).
Well, you can’t avoid it, you need to build daily menus with different calories intake, and of course count the calories you eat every single day and make sure they are according to the plan.
Special tools for counting calories –
- A piece of paper and a pen ?!
- Online calorie counter, there are a lot of them out there, or…
- Best way is to go for a menu generator that helps you build your diet plan.
Do it the easy way!
You can make your own diet menus and count calories all day long, but if you want to make this work in the long run then it must be easy and not take a lot of your time. You should consider using an online menu generator and a guidance that will help you reach your diet goals. For a good online calorie shifting guide and tools click here, it may be the difference between a great success and yet another diet failure. Are you ready to loss weight?