IntenseDF: helping people to feel better. IntenseDF diet
 
Building an IntenseDF diet

We have analysed all the principles that are used by the IntenseDF diet to help us to absorb less calories. Now we are going to analyse step by step how to build a personalised IntenseDF diet.

How many calories do we have to eat every day?

This is a rather difficult question to answer because it depends on how much energy we burn every day and how many calories we absorb from our food. Please note that I said how many calories we absorb from our food and not how many calories are present in our food.

We do not know how many calories we burn every day.
We do not know how many calories we absorb from our food.

Who can tell us the exact quantity of calories we need in our diet? Well, by reading our body we can get that number very easily.
If our body fat is going up we are overeating. If our body fat is stable but high it means we are overeating. If our body fat is going down we are under eating.

If our body fat is low and stable we are getting exactly the right		 quantity of calories. The following table summarises this concept:
1) Body fat is going up
Too many calories
2) Body fat stable and high
Too many calories
3) Body fat is going down but is still high
Wait till the body fat becomes low
4) Body fat low and is going down
Too few calories
5) Body fat low and stable
Right quantity of calories!

Therefore by observing our body fat we can check easily if we are getting more energy that required. Do we need a scale? No we don’t!

By pinching the skin on the belly area with our fingers we can have a very good idea if we are overeating or not.

If you pinch the back of your hands you get a good idea how thick the skin is without fat.

We have discussed before the pattern of eating. We have just finished saying how can we detect whether we are eating too many calories.		 Now we are going to discuss how we can determine exactly the right quantity of calories we need to be fit and not fat.
First of all we need to create a table where we plan to eat every two hours.
Time Kcal per meal
10:00 200 kcal
12:00 200 kcal
14:00 200 kcal
16:00 200 kcal
18:00 200 kcal
20:00 200 kcal
22:00 200 kcal
Total 1400 Kcal

The time is just indicative. If we get up early in the morning we should eat our first meal early.

For example if we get up at 6:00am our first meal should be at 8:00. If we get up at 8:00 we should eat at 10:00, and finally if we get up at 10:00 we should eat our first meal at 12:00.

The rule is simple: we should eat two hours after we get up in order to exploit as much as possible the cortisol effect.
 
The previous table is based on 1400Kcal, which should be considered as a base. A man will require more than this, while for a small woman with moderate physical activity, that value could be approximately right or maybe slightly too much.

Taking that as a base we start a process of fine tuning. If we manage to stay on that diet and do not lose weight, we need to reduce the quantity of food. In this case we need to reduce a small quantity of calories in each meal. We could try to reduce the calories from 200Kcal per meal to 190Kcal per meal. If that does not work we should try with a further reduction to 180Kcal till we manage to find the right quantity suitable for our body.

If we struggle to stay on that diet because the quantity of calories is too small we need to increase it. But in this case we should not increase the quantity of calories per meal but rather we should increase the number of meals.

The ideal solution is to eat one small fruit of 50Kcal between meals as shown in the following table:










Time Kcal per meal
  Meal Snack  
10:00 200   kcal
11:00   50 kcal
12:00 200   kcal
13:00   50 kcal
14:00 200   kcal
15:00   50 kcal
16:00 200   kcal
17:00   50 kcal
18:00 200   kcal
19:00   50 kcal
20:00 200   kcal
21:00   50 kcal
22:00 200   kcal
23:00   50 kcal
  1400 300  
Tot 1700 Kcal
If this is still not enough we need to increase the quantity of calories for each meal. We could start by adding 10Kcal per meal.
By experimenting with this method we can find in a few weeks exactly the right quantity of calories our body needs.

Now a diet must be divided into two phases.

Phase one (weight loss): the calories we burn must be supplied in part from our food and in part from the fat deposited in our adipose tissue. In this way we will lose body fat (during the night) and we will reach our ideal weight.

Phase two (maintenance): when all our body fat has been melted down and we have reached our ideal weight, it becomes indispensable to slightly increase the quantity of calories in each meal. Anyway our body will tell us when we need to eat more.

In conclusion, to find the right quantity of calories for our diet we need to determine a plan and then we need to adjust the quantity of food in each meal, decreasing if we do not lose weight or increasing if we feel hungry.
 
As an average we should be able to lose 1kg (2 pounds) per week.

What food shall we use?

We now know the pattern of an IntenseDF diet and we understand how to determine the right quantity of calories via trial and error, but we do not yet know what food to eat. It is now time to spend some time thinking about the type of food to be used. The table on the right shows an example of IntenseDF diet.

In the morning we should have just fruit. This type of food is ideal for this part of the day. They are very handy because they do not require preparation and normally they contains just 30-50kcal per single piece. This allows us to spread the first 200kcal over 2 hours. That means we should eat one piece of fruit every 30 minutes from 10:00 till 12:00. With this little trick we can keep the production of insulin quite low therefore cortisol can keep burning fat all morning. From this point of view fruit are ideal because part of the carbohydrates are present as fructose. This type of sugar does not stimulate the production of insulin. Therefore if eaten in moderation could help us to reduce the total quantity of insulin produced by our body

             


 
Type of nutrient Time Kcal
per
meal		 Quantity of food Additional food
Carbo 10:00 200 200-300g fruits  
11:00    
Carbo
 +
 fat		 12:00 200 50g pasta + saunce Vegetables
13:00      
14:00 200 35g Nuts or Seeds  
15:00      
16:00 200 200-300g fruits  
17:00      
18:00 200 50g Pasta + sauce Vegetables
19:00      
Proteins
+
 (carbo)		 20:00 200 1 egg + 100g drained beans Vegetables
21:00      
22:00 200 100g salmon Vegetables
Total 1400    


                       

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