Diet by definition: things to know

What is a diet by definition? It is a substantially low-calorie regime suitable for those who go to the gym and want to lose mostly body fat without affecting the lean mass they took in the winter months, eating as much as their daily caloric needs (eucaloric or normocaloric), or in caloric surplus moderate (bulk) or light (clean bulk). As a rule, when we talk about defining ourselves or drying ourselves up, people think that it means to deflate or to lighten a little weight: in reality, the definition is a way of saying “slimming”, or “loss of body fat”.
The diet by definition is usually done in spring or summer, after a first training phase that led to the growth of muscle mass: without this first phase, it is difficult to talk about body definition, simply because the goal of those who do it is to maintain a muscle mass that has been previously formed through the training (and that cannot grow on diet alone).
What are the characteristics of a good definition diet?
Here are the things that women are usually wrong about, ending up cutting calories drastically, doing too much cardio and reducing traditional training, with the result of losing weight in the wrong way and not defining themselves but actually slowing down the metabolism.

DEFINITION DIET: WHAT CHARACTERISTICS MUST HAVE?
I took these tips from articles by science-based personal trainer Sean Nalewanyj , best-selling author and coach who teaches you how to lose weight and stay fit without losing your mind.
His advice is very simple.
First, Sean points out that there is NO training for mass and one by definitionas if there was a diktat: people must lift weights with low repetitions (from 5 to 12 maximum) and a few sets, with rest breaks of at least one and a half minutes (up to three minutes) between one set and another, so you can recover perfectly, trying to give your best in training. For those who do not lift weights but do other things in the gym, the advice is not to lighten anaerobic workouts.
The other advice is to do cardio activities such as running, treadmill, brisk walking , after training (not to start) and without staying there for hours or in separate moments: for example cardio in the morning and training in the afternoon, or the other way around. If this is not possible, just do it after training, for about half an hour, for a total of 2-3 sessions per week

As far as diet is concerned, the most important advice is:
DO NOT have a high calorie deficit. This is to avoid the metabolic stall and to avoid that weight loss leads to an impoverishment of lean mass, and not fat. For this, on the one hand it is important not to reduce the extent of muscle training, on the other hand the maximum deficit from our maintenance diet must be 500 calories per day. If we do cardio, we can obviously consider the calories burned as part of the deficit.
Provided, be careful, we limit ourselves to eating and do not entrust our deficit to cardio, thinking that running more and burning more calories will make us lose weight.
Another useful tip:keep proteins at 2 grams per kilo of body weight, fats at least 25% of the daily quota. The rest goes into carbohydrates.
So if you want to do a definition diet, don’t reduce your intake beyond 500 calories a day, considering cardio as part of the deficit (at least in the first phase); consider 2 grams of protein per kilo of body weight and get no less than 25% fat from your intake. For a standard 1500 calorie diet, this translates to around 50g of fat and no less than 100g of protein.