If you haven't lost any weight whatsoever in 2 weeks, you're either not correctly tracking your weight or... you're simply
not in a caloric deficit.
As a percentage of total calories, protein will increase
when in a caloric deficit even though the absolute amount will remain the same.
Me: The problem here is most likely that you have reached the point where you are no
longer in a caloric deficit and are instead at your maintenance level.
When fat - loss is your goal you are
often in a caloric deficit, usually by a combination of increased training volume and reduced calorie intake.
If your goal is weight loss, it is still important to be
in a caloric deficit as simply cutting carbohydrates alone won't be enough for fat loss.
You're exercising like crazy and burning tons and tons of calories through cardio and weight training and are
therefore in the caloric deficit you need to be in for weight loss to occur.
You can adjust your exercise levels and eat less at other meals and throughout the week to make sure you're
still in a caloric deficit.
Most fat loss supplements are completely useless, and none of them help you lose fat unless you're
also in a caloric deficit.
So, if you are
in a caloric deficit of 500 calories each day for 7 days, you would eat 3,500 calories less, which the exact amount needed to lose one pound per week.
This is sort of like buying a mansion to help you lose weight («the two - mile walk from the kitchen to the bedroom really put a
dent in my caloric deficit») but it might be worth considering.
According to Dr. Daniel Pompa, it is also important to be
in a caloric deficit if one goes on a ketogenic diet to treat neurological diseases or cancers.
If your body needs 2500 calories per day (just an example), and you give it 2000 calories per day, you are
officially in a caloric deficit, meaning you are suppling your body with less calories than it needs to maintain your current weight.
Being
in a caloric deficit makes it almost impossible to gain muscle (unless you're new to the gym) and you certainly won't be able to add muscle at the rate that you're hoping to.
As a result, they're either over consuming «healthy» carbs, or are
in a caloric deficit relative to their body's needs and are depressing their metabolism.
But if you overreach, i.e., train as much as it would be even detrimental, but add HMB, it will help you recover, avoid the cabolism (exactly
like in a caloric deficit) and make you train kindda above threshold and make farther gains than possible.
Intermittent fasting is an undisputable approach to cut fat while being
in the caloric deficit state to the rehearsal of ceasing or dropping the calories of your foodstuff for a precise retro of while which results in you in a form of weight loss and subsequent fat loss.
The excuse of having «too many carbs» is close to the truth but even an abundance of
carbs in a caloric deficit will result in weight loss so the ultimate problem is «too many calories» and not «too many carbs».
So you probably figured out by now that at least some portion of the diet needs to be
spent in a caloric deficit for fat loss to occur — with Cheat Your Way Thin, we just make sure that portion actually «works».
They might have a few days where they overeat, but for the most part, they stay
in a caloric deficit until they reach their goal weight.
When in a caloric deficit, meal frequency will allow you to better sustain lean muscle tissue while maximizing actual fat loss.
Since you are
eating in a caloric deficit when trying to lose fat it is not normally possible to also gain muscle (unless you are very new to working out or you are using steroids).
In fact, in many cases, training with any higher frequency than this could actually HARM progress in the gym...... You're
already in a caloric deficit, and your body needs to recover.
If you track your diet and exercise levels to ensure that you're
still in a caloric deficit, you can relax knowing that the weight loss is coming.