A three (3) step weight loss involving one (1) meal per day | A method based on scientific data

Feeling desperate is a common feeling during any weight loss effort.

Moreover, in the case a permanent weight loss comes to mind, seems something like a task impossible, never to be achieved.

However, the question on why the weight or fat loss seems so difficult remains throughout the years.

All of us, at the moment we think of entering this tough process, we wonder if there could be any way for losing weight or fat quickly and effectively.

So many known people, models, celebrities and actors, how do they do it?

Why is there this feeling of hunger, dissatisfaction and despair every time a person follows a diet?

What is wrong and which is the right way to lose weight?

Prior to starting any analysis, there is some important information to help you “build” a better picture of HOW your body works and WHAT it needs.

Can I survive with no food?

Food is a basic biological need for the survival and proper functioning of the human organism.

However, diets and nutritional programs for rapid weight loss released, promote the extremely low-calorie diets.

Could this be healthy?

How long an organism could function with no food?

If you have heard of “Intermittent Fasting” – a very modern and popular diet method – you certainly know that the rationale is this: Stay away from food for a period (depending on the type of intermittent fasting selected).

This is a set of specific dietary patterns following the logic of reduced (or even zero) caloric intake for long periods (from 12 hours to several days).

With this in mind, the main types of intermittent fasting that you will encounter are:

• 16: 8 (16 hours free for food consumption and eight (8) hours fasting)
• 20: 4 (4 hours free for food consumption and twenty (20) hours fasting)
• 5: 2 (five (5) consecutive days free for food consumption and two (2) days of fasting)
• 1: 1 (one (1) day free for food consumption followed by 1 day of fasting and so on)

Not eating for eight (8), ten (10) or even sixteen (16) hours (like the Intermittent Fasting 16: 8) may not have any negative effects on your organism.

Nevertheless, what happens when fasting lasts for more than one (1) day (24 hours or more)?

During a period of fasting in the Intermittent Fasting, the consumption of only water and beverages is allowed (coffee, tea, chamomile, etc.) with no addition of any other elements (sugar, sweeteners, milk, foam, fruit juice, etc.).

This program of total abstinence from anything edible for long periods of time (sixteen (16) hours or more) pushes the organism into rapid fat burning ensuring the necessary energy for the functionality of all its organs.

This gives a strong boost in metabolism and a dramatic enhancement of body weight loss.

In any case, let’s see what exactly happens in your organism during a fast for 24 hours.

• First 8 hours: During the first eight (8) hours of fasting the organism faces not a particular problem due to lack of food, as it is still in the process of processing and assimilating the last meal before entering in the fasting phase. Therefore, it uses the glucose “gained” via the previous meal, for meeting its energy needs.

• Ninth up to twenty-fourth hour: After your organism runs out of all glycogen stores, and then forced to search for new “fuel” ensuring its functionality and health, turning to the stored fat found in the various body fat stores of the body. The burning of fat leads to the creation of a new element called the “ketone body” and so we have the process called ketosis.

• 24 hours and after: After the first 24 hours of eating, the organism may activate other processes aiming at its survival. Along with burning body fat (which continues for as long as its organism provides it with reserves), it is very likely that a process of converting stored proteins into available energy will also be activated.
• Three (3) days or more: Depending on your initial body weight, your organism’s glucose stores may last up to 2 or 3 days. However, after 3 days of eating, your body is definitely in “terror” and in constant search for energy. The breakdown of proteins and their conversion into glucose (i.e. energy) is certain, taking place in the liver, and glucose is transported to the brain to ensure its proper functioning, while the same does not happen with the muscles of your body gradually beginning to show “atrophy”.

This means that – although the Intermittent Fasting is a “smart” and definitely effective method of “awakening” the metabolism and the weight loss process – when used in an extreme way it could be dangerous.

Even scientists could not be clear on the question “How exactly can an organism withstand without food?”

How to apply the Intermittent Fasting in a proper way to achieve weight loss

At first, we have to point out again how important it is not to go to extremes.

Total lack of food for a long period – as already seen above – can be very harmful to your organism, even to your health and life.

Starting the Intermittent Fasting you need to make sure that you are properly hydrated during the intervals you consume food and the intervals you are fasting.

Many people, when starting a diet, also tend to skip water intake (at least in sufficient quantities).

The water will help your organs – even during the very difficult hours of fasting – to stay healthy and functional.

Then, another very important rule for the successful outcome of the intermittent fasting program is the proper feeding of the allowed meals.

This means that in case you follow the Intermittent Fasting program. 1: 1 (one (1) day with normal feeding followed by 1 day of eating and so on) – you can not eat “empty calories” on this one (1) day of consuming food.

Sweets, junk foods, processed foods and other unhealthy foods that have nothing to offer you, will simply “deplete” your organism much faster, creating serious malfunctions and problems.

The basic nutrients that should definitely be included in your permitted meals are:

• Protein foods (meat, fish, poultry, dairy products, eggs, but also foods rich in plant proteins such as legumes, soy, oats, entamame, tempeh, tofu, wild rice, peanuts, Chia seeds, almonds, cashews, pasatempos, potatoes, avocado, corn, spinach, broccoli, peas and Brussels sprouts)
• fruits & vegetables
• low-fat dairy products
• whole grains (and their derivatives)

Briefly, your organism – to be able to cope with the long fasting following – must have provided the necessary calories and nutrients, vitamins and all trace elements to assist on the maintenance of organic health, even in those hours of fasting.

Therefore, eating a chocolate or a burger during the time you are allowed to eat is definitely not the ideal choice.

Is It Safe to have one (1) meal a day?

Many people use the One Meal a Day method to reduce their daily caloric intake and lose kilos and body fat.

This diet system – quite similar to Intermittent Fasting as a concept – reduces the allowable mealtime to one (1) meal per day, while significantly reducing the total calorie intake for weight loss.

The Warrior Diet is a similar logic program, allowing only one (1) meal for the entire 24 hours.

In the warrior’s diet, the dieter consumes one (1) meal a day, alternating very limited time dietary “windows” with long periods of fasting / eating.

For many people, one (1) meal a day is forbidden, as they find it difficult to control their appetite in order to stay loyal to the long hours of fasting ordered by the specific diet plan.

In the one (1) meal per day program, the person has the opportunity to choose the time of the day in which to include this one meal.

This means, depending on the daily schedule and commitments there is a choice between:

• breakfast
• lunch
• and dinner

At this point, it should be noted that the duration of the meal does not exceed 1 hour, meaning that the One (1) Meal per Day program is nothing more than a set 1: 23 Intermittent Fasting program (i.e. 1 hour of food followed by 23 hours of fasting).

Obviously, an important factor determining the time of this one (1) meal, is the time of training.

Unlike any other “traditional” diet, the program of one (1) meal / day does not limit the quantity or quality (surely up to a reasonable limit, having no effect on health) of food, only in time.

The calorie restriction achieved by the dieter with the specific diet program, is not done by restricting dietary groups (such as fats or carbohydrates), but by strictly limiting the time at which the consumption of food is permissible.

With just one (1) hour in the 24 hours of the day allowing food, the person, retains the freedom to eat WHAT desired and in ANY AMOUNT desired, for saving the energy required in the next 23 hours of hard fasting.

The question is how healthy is it to consume only one (1) meal (without calorie restriction) per day?

Certainly, this extreme restriction of meals (and therefore of energy) accelerates the process of weight and fat loss taking place in the body.

The body – in its search for extra energy – starts burning body fat from various body fat stores.

Nevertheless, can a person stay healthy with only one (1) meal a day?

As a diet plan, One Meal a Day is aiming at people wishing to lose a lot of weight (even fast) and not as a permanent diet.

In any case, even as a diet program for increased fat loss and metabolic boosting, One Meal a Day does not always ensure the user’s health.

Depending on the food consumed this 1 hour a day, the dieter may or may not meet the nutritional needs (not just the energy) of its organism.

Here are some tips to help you lose weight and stay healthy with this system:

• High Energy Efficiency Foods

By selecting high-energy foods, you can ensure sustainability for your organism for the next 23 hours of uninterrupted fasting.

• Foods of High Nutritional Value

It is equally important – in this one (1) hour window allowing the consumption of food and despite the fact that “freedom” is provided in the choice of food with no restrictions – to choose foods providing many beneficial nutrients for the organism, nutrients, vitamins, minerals and trace elements, beneficial fiber, good fats, good carbohydrates and surely protein.

In this way, you ensure the health of your organism, despite the extreme fasting applied.

• High Protein Foods

People exercising or following a strict diet (even more those combining both processes) should take care of their protein intake via their diet.

The restriction of caloric intake and the increased energy expenditure of the body in hard training, hide the risk of muscle loss in the body.

To avoid this, you need to consume plenty of protein to reduce muscle mass loss and “nourish” the muscles tired from training.

A good tip to follow is to consume about twice the amount of protein (in grams) of your body weight (in kilograms).

That is, a 90 kg person should consume about 180 grams of protein per day.

• “Good” Fats

The organism needs fat as well; no matter how “bad” the word “fat” sounds to your ears, fats are the main source of energy of the body, while undertaking the protection of key organs participating in the transport and assimilation of vitamins.

However, not all fats are good.

The organism needs monounsaturated and polyunsaturated fats, promoting the control of bad cholesterol levels in the blood.

On the contrary, saturated and trans fats should definitely be avoided, as – according to valid scientific studies – they are associated with an increased risk of cardiovascular disease.

• “Good” Carbohydrates

Carbohydrates are an essential nutritional group (especially for those who exercise or have a demanding work, physically and mentally).

As many people have “demonized” carbohydrates as the “source of evil”, a variety of dietary programs created exclude this dietary group completely.

In any case, this is a completely wrong diet.

According to experts, the most correct diet is not that excluding carbohydrates, but choosing the “good” ones.

However, what are the “good carbs” and how much of these does one person need per day?

Not all carbohydrates are the same.

The so-called “good” carbohydrates are an essential part of a healthy diet, important for everyone (whether they exercise or not).

Therefore, characterize “good” carbohydrates as “complex carbohydrates” and not the simple ones (which is what we call “bad carbohydrates”) in our daily lives.

Complex (good) carbohydrates, unlike the simple (bad) – are absorbed much more slowly by the organism, preventing a sudden rise in blood sugar and ensuring a feeling of fullness in the stomach for a longer period.

Whole grains, vegetables, fruits and legumes, are “good” carbohydrates you should include in your diet.

Complex carbohydrates are more energy efficient than simple ones and this is an important reason why they are preferred by those who exercise.

Nevertheless, how many carbohydrates one needs per day?

No answer on this question by offering just one number.

Daily carbohydrate consumption is the result of many factors combined, including a person’s body weight and degree of physical activity.

Indicatively to say that the daily consumption should not exceed 45 to 65% of carbohydrates, the 10 to 35% of proteins and the 20% to 35% of fats.

In addition, your one (1) meal per day should not lack any vitamins, minerals and valuable fiber.

Finally, certainly, adequate hydration of the body throughout the 24 hours is important.

Which three (3) Steps do experts recommend for effective and safe weight loss?

Having now understood the basic needs of your organism, you can apply the following three (3) very important steps in your daily life:

• Proper Nutrition (rich in beneficial nutrients)
• Regular Physical Exercise (at least 3 times out of 30 minutes per week)
• Proper Hydration (at least 3 liters of water per day)

A diet – even low in calories – including all the nutrients needed by the organism is clearly more sustainable, healthier and more effective in delivering lasting physical benefits.

However, you must never forget that the abrupt and “violent” weight loss – by overwhelming percentages – will not have permanent results – only temporarily.

Besides, a sharp decrease in body weight may lead to side effects (more or less serious), as well as pathological conditions.

Smooth and healthy weight loss can instead improve a person’s health and quality of life, reducing levels of sugar and bad cholesterol, and promoting the proper functioning of all organic systems.