He Physical change in Ibai Llyanos This is what has long attracted the attention of their followers. For many years, he expressed a desire to play sports and a healthier diet in order to lose several kilograms. But real changes in this influence were especially noticeable last year, especially after spring. Actually, In just 6 months, he lost more than 30 kilograms. According to his own statements. It is logical that, given such good results, The diet of ibaba Lyanos This was what everyone wants to know.
The first doubt is obvious. Have you followed any Miracle diet Or did you eat healthy food? What about exercises? What are yours Training programs?
Streamer never hid what steps he took to achieve such good results. Let’s see them, but not without answering an important question. Is Ibai Lianos really good for health?
What do we know about the diet of Ibay Lianos
First Big changes in physique From Ibay saw in July last year. It was then that several media repeated what he publicly said about his diet.
This is based on calorie deficit. That is, you consume fewer calories than you spend during the day. Subject to this type of diet, it is necessary to observe greater caution, because although the number of calories should be less than the consumed, energy is necessary enough to perform all the necessary functions of the body. Too much shortage of calories It can be dangerous to health.
As explained in Tua Saude lTo the nutritionist Tatyana ZaninaTo calculate the calorie deficiency, it is necessary to take into account the daily calorie need to maintain the current weight and weight that you want to lose. The first data can be calculated taking into account the biological sex, age, profession (more or less sedentary lifestyle) and carried out during the day of physical activity. There are online calculators that, on the basis of these data, give us an approximate number of calories (in fact they are so called, but are kilocalories).
Then it remains only to subtract the equivalent of kilograms from this figure that you want to drop. Zanin indicates that to lose 0.5 kg per week must be reduced 500 calories per day. Therefore, a person whose energy needs are 2000 calories, if he wants to lose weight, he will have to consume 1,500 calories per day (2000-500).
Calories are not all
It must be remembered that when losing weight, it is necessary to take into account not only calories. Diet Ibai Llyanos takes into account them, since it is very focused on weight loss. However, there are useful products that are quite high -calorie, and other very harmful products, the energy contribution of which is minimal. We may have a shortage of nutrients if we focus only on calories, so we will have to be careful with this.
Are there any disadvantages in the diet Ibai Llyanos?
Diet Ibai Llyanos involves a calorie deficit, but it is also good for health. In his post in Tiktok in July last year, Streammer himself told some details. It states that their energy consumption, including calories deficiency, ranges from 1800 to 2100 calories. To do this, consume a wide variety of products, such as meat, fish, pasta, rice and vegetables. All this is distributed to four meals a day. This will be an example given by himself:
- Breakfast/lunch: Two toasts with turkey and tomatoes and two more tuna with avocados.
- Food: Salad with salad leaves, tomatoes, onions and corn. 200 grams of salmon with rice, garlic and mushrooms and soy, lemon-honey sauce.
- Snack: Caramel protein cocktail, milk, dulse de treatment without sugar, banana and cinnamon.
- Dinner: Noodles in the style of voca with chicken stripes.
Breakfast includes squirrels In a turkey and tuna too Healthy fats in avocado and carbohydrates in toast bread. In addition, tomatoes contain fiber and vitamins.
Again, all these nutrients are included in food. Currently, one of the most common diagrams for calculating the distribution of various products in a portion is Harvard plate. This indicates that half of it should consist of fruits and vegetables. In the case of a diet, Ibai Llyanos food contains a full -fledged salad. The quantity is not specified, but we can guess that they make up half of the plate.
Further in the Harvard plate, a quarter of useful proteins are mentioned, which in this case will be represented by salmon, and another – whole grain products. It is not specified whether brown rice, but suppose that it is. We will only have a little useful fats that can be found in the salad itself, as well as in a salmon.
A snack is focused on the intake of the protein necessary for training. And finally, dinner, as described, includes only Proteins and carbohydrates. But let’s say there are vegetables in Voka.
Given all these explanations, we could have assumed that the diet of Ibay Llyanos is healthy. We can only check if you are losing weight adequately.
Slowly and with good spelling
When someone starts a weight loss program, for example, Ibai Lianosa diet, it is normal for him to want quickly reset a lot of kilograms. However, this is not a very good idea. The muscle mass can suffer, as the body is looking for energy, which he also lacks, in the muscles. Moreover, it is impossible to maintain it for a long time, because the brain generates a strong feeling of hunger, trying to restore all the weight that was suddenly lost.
It is recommended not to lose more than 2-4 kilograms per month. This will mean from 12 to 24 kilograms in 6 months. For the period from March to September, Ibai lost 30 kilograms. This will mean excessive weight loss, although it is also true that people with pronounced initial obesity can initially lose kilograms faster and later stabilize. Be that as it may, you should not overdo it.
The diet of Ibay Lianos is also accompanied by physical exercises.
Diet for weight loss should always be accompanied by physical exercises. Well, in fact, we always have Perform physical exercises. Even if we do not want to lose weight. This is necessary not only for our health, but also for Strengthen muscles and burn fat When you lose weight.
Ibai Llyanos shared his exercises on social networks. There are professional advice in it, so it will be a good addition to your diet. But we still have something to analyze.
Diet should not be accompanied by a feeling of guilt
Ibay Lianos has a huge speaker that can harm if it turns its weight loss into something toxic. Some influential faces focus all their content on how important it is to be strong and strictly follow the recommendations for weight loss. If they do not do this, they feel guilty and tell their followers about it. They even talk about “Free food” or “guilty pleasure” When they have ice cream or pizza.
It is important to be cautious with this. If we are talking about the pleasure of guilt, we give rise to guilt of those who enjoy these pleasures, and if we are talking about free diet, it seems that healthy diet is a lack of freedom.
It is important to have a good education in the field of food, Learn to eat right, Do it freely and understand that nothing will happen if you deliberately eat something not as useful as other products. In this sense, at least, judging by what we found published, it seems that Ibay’s things are going well. It is true that he talks a lot about discipline, but he also admits that nothing will happen if he once eats a dessert. We must take into account all this, it doesn’t matter whether we are public or not. Before we stop looking for how to lose weight, we must learn to eat. We think that we know, but with surprise we find that in fact this is not so much.
Source: Hiper Textual
