The Zigzag Approach to Weight Loss

The zigzag approach to weight loss is considered the most scientific approach as well as a technique that leads to a long term reduction of fat. The following issues must be kept in mind while understanding the zigzag method of weight loss.

• The more the lean body mass, the more is the RMR (resting metabolic rate or the rate at which the body consumes calories at rest) and the better the capability of the body to burn fat at rest.
• The key to weight loss is to reduce the fat and keep the lean body mass and RMR high. By doing this, the weight loss will be permanent.
• A calorie deficit diet leads to a reduction in fat, but also a reduction in the RMR because the lean body mass is also reduced in the calorie deficit diet.
• The problem confronting the weight loser now is how to increase the lean body mass, which requires a positive calorie balance diet.
• The zigzag approach is a solution to reducing fat for longer periods, increasing lean body mass and the body's RMR.
• Always eat at least 5 meals a day. This will ensure that your blood sugar level is controlled. The fat will be produced in smaller amounts, cravings for food will be lesser and the body will get a regular dose of proteins throughout the day.
• The zigzag method of weight loss involves zig zagging your calories downward for weight loss and upwards for weight gain. The zigzagging of calories upward or downward is done to readjust the RMR at a desired level. In the case of weight loss, this can be done by reducing the calories throughout the week ie. for 5 days of the week (say from Monday to Friday) reduce the calorie intake by 2 calories per pound of lean body weight from the regular daily diet. For the remaining 2 days (say on Saturday and Sunday) you can add 2 calories per pound of lean body weight into the diet. Meaning that you will actually eat more calories than your regular diet for two days during a weight loss program.
• Since you will be on a controlled calorie diet for most of the week, you may not be getting all the essential nutrients. Supplementing with multivitamins can be a good idea.