If you are on weight loss mission and is able to control your caloric intake from monday to friday but your calories increases majorly on saturday and sunday, you are loosing all your hardwork. This not only happens to you but it happens to everyone. In this situation, we must follow caloric cycling.
Caloric cycling means that some days you are eating more calories and some days you are eating less calories so that we can keep weekly Caloric average maintenance. This method will not effect fat loss rate but this will maintain diet consistency. If you are on a caloric deficit, then weight loss is assured. So if you want to include your favorite food then caloric cycling is the best solution. So there are 3 techniques by which you can follow caloric cycling. For example, if you are consuming 1500 calories per day so as to loose weight 0.5-1 kg per week then you can loose weight. If you are training for 3 days and daily steps are 8000.
Technique 1: WEEKEND SOCIALISING
From sunday to friday make sure not to exceed more than 1400 calories and on saturday go for your favorite meal but make sure not to exceed more than 2000-2100 calories. From this technique your average maintenance calories will not be more than 1500 at an average.
Technique 2: CALORIES CONSUMPTION MORE ON WORKOUTS
On workout days, we feel more hungry as compared to rest days. We must consume 1650 calories on workout days and on rest days try to consume not more than 1400 calories. Rest days does not mean that there is no body movement. We should continue to jog, walk or any other physical activity.
Technique 3: ALTERNATIVE DEFICIT
In this technique, at every alternatives days i.e, on monday, Wednasday, Friday, Sunday consume 1375 calories per day and on Tuesday , Thursday and Saturday consume 1650 Calories per day. From this technique, your weekly average will be around 1500 calories.
Other than these 3 caloric cycling methods, there are more methods but these are the most popular one.
1500 calories is just for an example. Your calories will depend upon age weight height and body fat will decide your calories intake.
Drishti is an avid fitness enthusiast and helped innumerous number of people in reaching their fitness goals. She is here to make a difference to your health and fitness.
