Being on an excessively restricted diet can result in irresistible cravings and desires making us go all in on the binge over the weekends.
In today’s world, there is an unlimited variety of tasty food which can be hard to resist. If you are one of those who eat all good for the entire week but tend to go overboard over the weekends, then you are not alone.
Here is where the calorie banking method comes into play.
If you use this method of weight loss, you can indulge in special treats every once in a while without affecting your overall calorie intake.
This system requires careful management of food intake and calorie burn through exercise. It is a strategy that helps you enjoy your social life while still hitting your weight loss goals.
If fat loss or weight loss is your primary goal, then the number one thing you need to do is get into a calorie deficit.
A caloric deficit is any shortage in the number of calories consumed relative to the number of calories required for the maintenance of current body weight (energy homeostasis). A deficit can be created by reducing the calories consumed (lower food intake).
Fat or weight loss isn’t linear, if it was, going into a calorie deficit for a long period would mean that you would continuously lose fat until you faded away.
But this is when your survival mode taps in and your weight loss progress comes to a halt. These ‘weight loss plateaus’ are one of the primary reasons why strategic refeeds, or periodic days of overeating can potentially aid fat loss and not hinder it.
So what is calorie banking? Calorie banking means borrowing calories from some of your regular diet days to use on other days. For example, if you are on a calorie limit of 1,600 per day, you can bank 200 of your calories from one or more days to use on other days. If you save 200 calories for three days, then you have 600 calories banked to spend on a treat. This equates to 2 slices of pizza and a Frappuccino if you meet up with friends on the weekend.
This system also makes you aware of how many calories are in the treats that you desire. And you can choose better food sources, and spend fewer calories, by going for lighter options. Banking calories gives you flexibility and may motivate you to stick with a diet, which improves diet adherence leading to your success.
Remember that before directly banking your calories, you need to first define your daily caloric goals. Multiply your daily calorie goals by seven to establish your maximum weekly calorie intake. Bank calories throughout the week by eating fewer calories than your daily goal for one or more days, then using them to eat more than your usual calories another day. Although this method is a great option for those who wish to have the best of both worlds, it makes it easier to fall into some common diet pitfalls for some people.
Additionally, banking calories can cause blood sugar imbalances and a drop in energy where you then feel like having more carbohydrates when your brain needs it.
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