There are many different methods and workout programs for weight loss, but some regular exercise is not enough to achieve good results. You need to understand that a big role in burning fat plays a proper and balanced diet. The problem of healthy nutrition is very important because what you eat depends not only achieve in sports, but also your mood, appearance, performance and health in General. Therefore, in this article I will try to give answers to such hot issues as: What are the basic principles of proper nutrition? What to eat to lose weight fast? What are the best foods for weight loss? List!
Diet (lifestyle, diet) – in the first place, it rules the meal. The diet is characterized by such factors as: calorific value, chemical composition, physical properties, time and frequency of meals.
- Rule # 1 — More protein
- Rule # 2 — Less carbs
- Rule # 3 — Water
- Rule # 4 — Harmful and healthy fats
- Rule # 5. — The main principle of weight loss
- Menu for the week
- Best products for weight loss
5 principles of weight loss
No. 1. Daily you must consume a sufficient amount of protein. If the amount of protein will not be sufficient, we could lose a significant part muscle mass in addition to fat, which you're lucky to burn. Enough protein will help preserve lean muscle mass during the period of low-calorie food.
As a rule, for guys who are trying to lose weight, the rate of protein is 2G per 1 kg of body weight (for example, if the weight of the guy 80kg, you need 80 to be multiplied by 2 and the result is a normal protein). Girls need slightly less than: 1.5 g per 1 kg of body weight (for example, if the weight is 70kg girls, then you need 70 multiplied by 1.5 and will eventually get the daily requirement of protein). If your goal is weight loss, and drying of the body, then the norm of protein, for both boys and girls increased (boys: 2.8 g – 3.5 g * 1kg / girl: 2G – 2.7 g * 1 kg).
The best sources of protein for weight loss: Turkey fillet, chicken fillet, hake, Pollock, cod, low fat cottage cheese, egg whites (can be a couple of yolks). Try, that would be in your diet attended all kinds of protein foods as each product its own unique set of amino acids.
No. 2. Eat less carbohydrates. Shortage of carbohydrates helps lose weight faster because of the lack of carbohydrates the main energy source is fat. Keep the level of carbohydrates per day: 50 – 100 grams. But this does not mean that if you ate 300g of carbs, you just need to cut it and go to 50 – 100 grams. No, you can't do that. Everything should happen smoothly, otherwise, ultimately, gain more fat than reset. Cut 30 – 50 grams of carbohydrates each week until you reach 50 – 100g a day.
Choose complex sources of carbohydrates (buckwheat, rice, oatmeal, barley). Such carbohydrates are saturating your body with energy for a very long time. Also, your diet should contain simple carbohydrates (fruits, berries). But simple carbohydrates should not be too much (norm 20%). And don't forget about vegetables. Vegetables are a great source of fiber, which positively affects the process of weight loss and the digestive tract.
No. 3. Drink plenty of water. Water is the Foundation of our body, it is involved in many processes of life. We are made up of 60% water, so we just need to drink daily sufficient amount of clean water. Health and wellbeing depends on the quality and quantity of the liquid. And how strange, an effective process of weight loss also depends on the quantity you drink your water.
First: if the body receives a small amount of fluid increases blood viscosity. Because of this, oxygen slowly enters the cells, which in turn slows down the process of fat burning.
Second: water speeds up the metabolism, but as you already know, the faster the metabolism, the faster process of fat burning.
Thirdly: water rids the body of toxins, excess salts and toxins (as it washes and cleanses the body).
How much water?
For women – 40 ml * 1 kg of body weight (for example, a girl weighing 60 kg should drink per day 2400 ml or 2.4 litres as 40 ml * 60 kg = 2400 ml).
For men – 50 ml * 1 kg of body weight (for example, a man weighing 100 kg should drink a day 5000 ml or 5 liters as 50 ml * 100 kg = 5000 ml).
No. 4. Exclude from the diet of foods with high levels of unhealthy fats (animal fats, margarine, butter, and most confectionery products). Eat the low fat types such as: egg yolks, cheese, and sunflower oil. Best slimming products (list) in the form of fatty acids is: linseed oil, olive oil, nuts, fatty fish and avocados. Very often people who completely exclude fats from your diet, and this is their mistake. It is impossible to completely abandon fatty acids, as this may cause hormonal imbalance. You just need to remove bad fats and add good. The daily rate for boys and girls = 0.5 g per 1 kg of body weight.
No. 5. And finally, the main and most important principle in losing weight is the strict observance of this rule, which is: "we need to fewer calories than you can spend per day". This means that you need to eat less food and move more. Only in this case will burn body fat.