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I have been on a diet for over two weeks. I try to consume about 1600 kcal. In addition, there is physical activity 3 times a week. I do not starve myself despite the small amount of calories. The b: t: w ratio is daily m.v. 80: 20: 161. I always eat the same breakfast: 2 eggs, two slices of rye bread and tinned pepper, yoghurt for breakfast, lunch is usually fish, chicken or beef with groats or rice and beetroot or cucumber. I don't really eat dinner because of the lack of appetite in the evening. So far I have lost about 5 kg. I have read in many forums that with my current weight (88 kg), the b: t: w ratio should be 196: 106: 260. Should I increase the amount of macronutrients while maintaining kcal? If so, what to introduce into your diet. I want to keep it after reaching the assumed weight, I often have a problem with it and already 3-6 months after the reduction, the weight grows back quite quickly.

Referring to the information contained in the message. First, with a weight of 88 kg, 1600 kcal is drastically low, especially during physical activity. By following this type of diet, you are exposing yourself to the yo-yo effect, i.e. the fact that the weight grows quite quickly. Secondly, it is impossible to increase the amount of macronutrients without increasing the caloric content of the diet. You should easily increase the number of calories in the diet by about 100-150 kcal from week to week, so that the body slowly returns to normal. With a caloric value of 2200 kcal, it should be much easier, he althier and safer to reduce and then maintain weight.

The basic mistake you make is too low calorific value, the next one is probably returning to old eating habits after the diet. It should be remembered that after the reduction, the body will very quickly absorb excess calories, and if it is not aimed at building muscle mass through appropriate training, it will be deposited in the form of adipose tissue. Summarizing, please gradually increase the number of calories and go towards more intense training than cutting the body's energy. Lack of appetite is the result of a slow metabolism.

Remember that our expert's answer is informative and will not replace a visit to the doctor.

Tomasz Piotrowski He is a certified personal trainer andnutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.

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