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The Zig Zag Diet

We live in crazy times! It seems like every day someone discovers the secret to losing weight. It’s either a new meal plan or a magic pill known to melt away the pounds. Most of these are simply fads that won’t work in the long run, but some have their merits. We’ll cover a weight loss method that actually works: the zig-zag diet. The best thing about this meal plan is that you don’t have to cut special foods or specific types of calories!

Whenever one of these new initiatives comes out, it usually has a simple premise. If you burn more calories than you burn in a day, you lose weight. Sure, certain types of food have more of an impact on weight loss than others, but the premise remains the same. This is where the problem arises. When you try and use calorie restriction as a weight loss method, you fall into a trap. The body is pretty smart from a survival standpoint. If you cut calories for too long, your body will respond by slowing down your metabolism. This is a survival mechanism of our genetics from when our ancestors had to survive times of famine.

You’ve heard this story before or it’s even happened to you. Cut calories to lose weight. After a while the weight loss stops and I am so hungry I can literally eat everything in the pantry! The worst part is that once you start eating the amount of calories you used to eat, you will put on more weight than when you started. This is due to the fact that your body is still running at a metabolic rate that gets confused and resets when you cut calories. Talk about demoralizing! So how can you use calorie restriction without preparing for disaster? Welcome to the world of zigzags.

You should be starting to figure out where this is going by now. There will be a zig zagging of calories or sometimes called calorie shifting. Here’s why this works. Previously, we discussed that cutting calories for too long slows down your metabolism. The Zig Zag method allows you to cut calories and avoid slowing down your metabolism. There are several ways to do this, but here at Prosyn Nutrition, we prefer the 3-day cycle. Monday – Highest Calorie Day, Tuesday – Lowest Calorie Day, Wednesday – Medium Calorie Day, and repeat increasing cycle. Here’s how this works.

On the highest calorie days, it tells your body that there will be food around and sets your metabolism very high. The very next day, take your calories to their lowest point. This way, your body is still operating at a very high level, burning fat to meet your metabolic rate requirements. If you continue this calorie restriction, your metabolism will start to slow down, so on day 3, increase the calories slightly. This tells the body that everything is fine, so it still burns fat and repeats the cycle. By now you can see how this works, but you’re probably asking how this cuts calories. Let’s do the math for an example of an 1800 calorie/day meal plan.

Normal Diet:

– Monday 1800 cal.

– Tuesday 1800 cal.

– Wednesday 1800 cal.

– Total calories for 3 days: 5400cal.

The Zigzag Diet:

– Monday: 1800cal.

– Tuesday: 1400 calories

– Wednesday: 1600cal.

– Total calories for 3 days: 4800cal.

see the magic! In 3 days using the zig-zag method, you ate 600 fewer calories over 3 days. I was also able to lower my basal metabolic rate by two days, preventing my metabolism from slowing down! How do I get started? Start zig-zagging by following the calorie calculator below!

Basal metabolic rate (calories required to perform normal bodily functions) = current weight x 10

Active calories per day (calories needed for all daily activities except exercise) = BMR x.20

Extra calories (extra calories currently only needed if you exercise regularly) = BMR + DAC + 600cal.

To run the Zig Zag, start the day with the highest calorie percentage, which is the final result of the above calculation. Subtract 400 calories on the lowest day. Moderate Calories Lose 200 calories per day. Good luck!

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