The single diet in bodybuilding consists of consuming a single food for a few days. It is recommended to follow this type of diet for only one or two days. However, some nutrition programs recommend following the mono-diet for 3 to 5 days or more. Discover through this article the advantages and disadvantages of this way of eating for your health.
Why opt for the monodiet?
The benefits of the monodiet in bodybuilding are numerous if you know how to do it wisely. The objective is not to deprive the body of essential nutrients for several days. It is a food program that allows our organs to rest by consuming only one food in the day.
The cells of our body will be able to regenerate during this time. The bacterial flora will diversify and become more efficient in digesting food. Such a food program will give back an iron health to the digestive organs such as the stomach and the liver. However, it is important not to overdo it and to respect a duration between one and two days maximum. If someone tells you that this is the unprecedented method to lose fat and asks you to do a single diet for more than 3 days or more, please run away!!!!
Reduction of animal proteins
During the period of the monodiet, you will not have to digest proteins and saturated fats. The same is true for sugar (we are talking about refined sugars) or chemical elements contained in industrial foods.
Your body is rested to be able to better assimilate food in the future. Some diseases can be treated by such a diet program such as intestinal problems. Lactose or gluten intolerance is improved by a good cleaning of the intestinal flora. But in reality it is better not to abuse this method. If you are intolerant to gluten, simply stop it and the same for the rest.
Weight loss during the dry period in bodybuilding
The diet with only one food in bodybuilding is absolutely not recommended especially during the period of muscle dryness. Weight loss is not faster with one food and is not recommended. In other words, if you think you're going to lose weight by eating only one food, it won't work. Which brings us to the next question: what are the risks?
What are the health risks?
A single diet in bodybuilding is not to be taken lightly. If weight loss can indeed begin, the health risks are not negligible. Eating only one food can lead to deficiencies over time. The body cannot function properly without essential nutrients for several days. It is true that it eliminates toxins and soothes the digestive system, but it also weakens our immune system, which our body needs in order not to fall ill, among other things.
Doing physical training to maintain muscle quality at this time is also complicated. It is therefore necessary to adapt your weight training session accordingly. The mistake to avoid would be to stop training completely during this period but rather do a lighter workout.
The one-food diet is only effective in cleansing your body. It can be taken as the beginning of a diet change for weight loss. You can switch to a healthier, more balanced eating pattern. The reduction in calorie intake should continue during muscle drying. The proportion of carbohydrates should be reduced while protein should be maintained to ensure the quality of the muscle mass and not to lose it.
To calculate your macros and calories properly, you will have all the details here:
Weight regain after dieting
A new eating habit should be the goal of a perfectly timed program. If you get a boost with this diet by eating only one food simply on the fact of cleaning your body, it is still a dangerous diet in the long run. This cleansing can be the start of welcoming the new, healthier and more balanced diet. If you eat the same fat-laden, industrial foods again after the single diet period, weight regain is certain. The yo-yo effect will be present and should be avoided when you are doing a muscle lean or fat loss diet. It is recommended not to exceed one to two days of regulation. To continue with this objective, you must eat fresh, healthy and natural foods while respecting the daily caloric intake.
A state of permanent frustration
If the duration of the diet is not respected, you will feel the lack as well on the physical level as on the psychological level. Not to mention the feelings of your stomach, which will not be able to stand it for very long if you put it in starvation mode. To remedy this, it is important not to abuse the diet with a single food. The diet is recommended for one day from time to time. The risks of fatigue, irritation or frustration will be less if you do it for one or two days a year.
However, the next day you should eat low-calorie foods and focus on protein. Otherwise, you risk losing your muscle mass and being subject to injuries. The training should not stop for a single diet in bodybuilding. You can focus on cardio, but more targeted exercises are also important. You will then take lighter loads.
What types of foods should I use for a single diet in bodybuilding?
As you can see, a diet with only one food is not necessarily effective in accelerating weight loss. To avoid the risk of deficiency and other health consequences, it is important not to overdo it. A day or two may be enough to help you feel better. For example, after the Christmas holidays, when you had 5 or 6 large meals with your family, it can be beneficial. The choice of food is also essential for the good progress of this food program in bodybuilding.
The apple monodiet
The advantage with this diet is the unlimited consumption of the food during the allotted time. An apple diet allows you to vary the pleasure. You can opt for all kinds of apples, and this, without limitation on the number that you would consume. The reinette apple, the Granny-smith or the Gala are apples that are easy to find. You can eat them as you wish.
Have 2 or 3 apples with meals and 1 or 2 apples for snacks. You can also mix apple varieties to vary the taste experience. If you are sensitive to the natural fibres in apples, a homemade apple sauce (without added sugar) is a reliable alternative. You can also bake them to avoid irritating your digestive tract. You can prepare homemade apple juice for better assimilation of nutrients. It is up to you to choose the form of consumption. You can opt for another food such as grapes or even watermelon for example or a lemon drink, with cucumber pieces and mint as a detox.
To conclude
When it comes to bodybuilding, going on a single diet is not a long-term solution to losing fat if that is your goal. It will also make you lose muscle mass if you exceed 2 to 3 days of it. It will be more recommended after a period of several cheat day (large meals) to rest your body but it is preferable not to exceed one day of monodiete. Indeed, whether you are a sportsman or not, we need a caloric and nutritional intake that is essential to our good health. Moreover, if you have no energy, you will not be able to train properly. Fatigue and deficiencies can occur if you overdo it.
The change in eating habits is to be taken seriously and it is best to adopt a correct and controlled diet by counting your macros and calories correctly.
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