How to lose or gain body weight?
How do you lose or gain body weight? The ABC system!
1) Add up all the calories you eat during the week, then divide that by seven to find your average number of calories per day. This is the amount of calories you can eat on day B. To make the system easier to follow for now, let’s say your average daily calorie intake is 3000cal a day.
2) Share of fat: only up to 15% of your daily calories may come from fat. So if your daily calorie intake is 3000 cal, you can eat up to 450cal from fat on day B. Since 1g of fat contains about 9 cal, you can eat up to 50g of fat a day in total, and that fat should also come from protein-rich foods – various supplements, meat, chicken and so on. After 450cal from fat, you are left with 2,550 cal, which will come from protein and carbohydrates.
3) The importance of protein: most experts agree that to maintain 450g of muscle, the body needs 1g of protein a day (for 1kg of body weight you need more than 2g of protein). So if you are a 100kg man, you need to get at least 220g of protein a day. Since 1g of protein contains about 4cal, protein already accounts for nearly 880cal, and 2,550 – 880 = 1,670cal – that is the amount of calories you still have left.
4) The importance of carbohydrates: 1g of carbohydrate contains about 4cal, and if we divide the remaining calories by four, we get that you can allow yourself 417g of carbohydrates over the whole day.
Let’s now recap what day B of the ABC diet consists of – for 3000 calories you can allow yourself about 417g of carbohydrates, 220g of protein and 50g of fat a day.
Once you have set the amounts you are allowed to consume, you should add some aerobic activity to your training program: 3x a week for 30min at a time, for four weeks in a row.
How to reduce body weight by losing fat
Losing weight through fat loss – once you have gotten through those 4 weeks, eating in exactly the amounts required, it is time to start playing with calories from one day to the next. On day A, start consuming 30% fewer calories than on day B, which is followed by day B and then day C (where the amount of calories rises by 20%, but not at the expense of protein!!)
Day A> 290g of carbohydrates and 220g of protein
Day B> 417g of carbohydrates and 220g of protein
Day C> 500g of carbohydrates and 220g of protein
Eating different amounts of calories on different days has two upsides: 1) When we reduce calories, the body automatically starts using body fat as fuel, 2) By playing with calorie amounts, the body burns more body fat than usual.
A great feature of the ABC diet is that while you reduce your body weight through fat loss, you are able to maintain muscle mass.
We can apply this same system if you want to gain weight instead – you simply need to determine in what ratios and in what amounts you need to consume protein, carbohydrates and fat.
If you really want to gain weight, use day A as the starting day (the former day B!). On day B you eat 20% more carbohydrates than on day A, and on day C consume 50% more carbohydrates than on day A!
For example, a meal plan for a 100kg man would look like this:
A) 417g of carbohydrates and 220g of protein
B) 500g of carbohydrates and 220g of protein
C) 625g of carbohydrates and 220g of protein
You also need to take into account the minimum amounts of fat that get added every day (meal)
Author: text by Cris Aceto from Flex, translated by Ero Viik
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