Browsing the web you’ll find many reviews of the Fat Loss 4 Idiots diet and unfortunately, many of these are simple promotion for commercial diet products. The goal of this brief article is to bring some light into the darkness and to provide a comprehensive view of what it actually is and how it can be improved.
The diet is based on calorie shifting (sometimes also called calorie cycling), a method applied since many years by body builders and adapted by the Fat Loss 4 Idiots team for the purpose of losing weight rapidly and without starving yourself. Calorie Shifting is a nutrition-based weight loss approach that focuses on eating patterns, rather than on what types of food to eat or avoid. The result is a rapid, but safe, weight loss. As a nutrition-based diet, very little exercise is required to achieve the weight loss. Losing pounds basically is achieved by sound nutrition and a constant change of what you eat. As a consequence, your body doesn’t get used to any routine and your metabolism remains accelerated causing your body to burn fat faster and more efficiently.
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Eating meals with different calorie values and types of food results in a unique reflex in your body, raising the metabolism (and fat burning process) and keep it high for as long as you keep doing this calorie shifting diet. Combining 4 different meals each day and drinking plenty of water is the main idea behind how to calorie shift.
The developers of the Fat Loss 4 Idiots diet call it with some enthusiasm the “Extremely Fast Weight Loss Diet” as it really is a diet giving rapid results that can be applied easily and by everyone. They praise it almost as the Holy Grail of the diets. The simplicity and the fast weight loss of the Fat Loss 4 Idiots diet is the bright side of the story but there is an other side with some more shadow. As the diet does not include physical activities, there is a risk that the dieters not only lose fat but also muscle mass. Here is the reason why: First and preferred energy source of your body are carbohydrates (usually simply called carbs). Carbs are stored basically in your muscles and liver in the chemical form of glycogen, a core protein of the enzyme glycogenin surrounded by branches of glucose units – analogous to the function of starch in plants. The storage of this primary “fuel” in your muscles and liver is a form of survival mechanism as in extreme situations your body needs a fast resource of energy to react instantaneously. Body fat is only used when not sufficient glucose is available.
As a consequence, Fat Loss 4 Idiots is only idiot proof if the diet is accompanied with an exercise program that avoids the reduction of muscle mass and favors the consumption of fat as energy resource. This exercise program preferably is a cardio exercise performed in the morning and even better before having breakfast. At that moment of the day the carbs stored from your last meal will be almost depleted and your body will be burning your fat instead.
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