There are many different methods, training programs for weight loss, but a little exercise regularly is not enough to achieve good results. You have to understand that a big role in burning fat play the correct, balanced diet. The problem of healthy nutrition is very important, because what you eat depends not only on access to the sport, but also the mood, appearance, performance, and health in general. Therefore, in this article I will try to give answers to these hot questions like: What is the main principles of good nutrition? What to eat to lose weight fast? What is the best food for weight loss? The list!
Diet (lifestyle, nutrition) – in the first place, the rules to the meal. The diet is characterized by such factors as: calorific value, chemical composition, physical properties, time, frequency of the meals.
- Rule # 1 — More protein
- Rule # 2 — less carbs
- Rule # 3 — Water
- Rule # 4 — Harmful, healthy fats
- Rule # 5 — the Main principle of the weight loss
- Menu of the week
- The best products for weight loss
5 principles for weight loss
No. 1. Daily you need to consume adequate amounts of protein. If the amount of protein is not sufficient, we could lose a significant part of muscle mass in addition to fat, which you're lucky to burn. Enough protein helps to preserve lean muscle mass during this period, low-calorie food.
As a general rule, the guys who have to lose weight, the ratio of the protein to 2G per 1 kg of body weight (for example, if the mass of the guy 80kg, you need 80 multiplied by 2, and the normal protein). Girls need slightly less than: 1.5 g / 1 kg of body weight (for example, if the weight is 70kg girls, then you need 70 multiplied by 1.5 to sooner or later, to the daily requirement of protein). If your goal is weight loss, or the drying of the body, then the norm of protein, both boys and girls increased (boys: 2.8 g – 3.5 g * 1kg / girl: 2G – 2.7 g * 1kg).
The best protein sources for weight loss: Turkey fillet, chicken breast fillet, hake, Pollock, cod, low-fat cottage cheese, egg whites (may be a couple of yolks). Try to be in your diet attended all kinds of protein foods as each product has its own unique set of amino acids.
2 no. Eat less carbohydrates. The absence of carbs will help you lose weight faster because of the lack of carbohydrates the main energy source of fat. Keep the level of carbohydrates per day: 50 – 100 grams. But that doesn't mean that if you ate 300g carbs, just need to cut everything, then go to 50 – 100 grams. No, I can't. Everything should happen smoothly, or ultimately, the more the fat than the bought. Cut 30 – 50g carbs each week, until you reach the 50 – 100g a day.
Select the complex sources of carbohydrates (buckwheat, rice, oatmeal, barley). Such carbohydrates are saturating the body with energy for a very long time. Also, your diet should contain simple carbohydrates (fruit, berries). But simple carbohydrates should not be too many (normal 20%). Don't forget the vegetables. Vegetables are a great source of fiber, which positively affects the process of weight loss and the digestive tract.
No. 3. Drink a lot of water. The water at the Base of the body, there is a lot of processes of life. What happens to the 60% of the water, so you only need to drink daily adequate amounts of clean water. Health depends on the quality and quantity of the liquid. And what a strange, effective procedure for weight loss also depends on the amount you drink the water.
First: when the body gets a small amount of liquid increases the viscosity of blood. 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 your metabolism, the faster the process, the fat burning.
Thirdly, the water rids the body of toxins, excess salts, toxins (like laundry, cleaning the body).
How much water?
Women – 40 ml * 1 kg of body weight (for example, a girl weighs 60 kg should drink a day 2400 ml or 2.4 litres as 40 ml * 60 kg = 2400 ml).
The men – 50 ml * 1 kg of body weight (for example, a man weighing 100 kg, you should drink a day is 5000 ml or 5 litres than 50 ml / 100 kg = 5000 ml).
4. no. Excluded from the diet, the foods with high levels of unhealthy fats (animal fats, margarine, butter, and most of the confectionery products). Eat the low-fat types, such as: the egg yolks, the cheese, and sunflower oil. The best weight loss products (list) in the form of fatty acids: flaxseed oil, olive oil, nuts, fatty fish, and avocados. Very often people completely exclude fats from your diet, and this is the error. It is impossible to completely abandon fatty acids, as this may cause hormonal imbalance. You just need to remove the bad fats and add good. The daily rate for boys and girls = 0,5 g / 1 kg of body weight.
5. no. Finally, the main and most important principle of weight loss is the strict observance of this rule, which is: "we need to fewer calories than you expend during the day". This means that you need to eat less food, move more. Only in this case the burning of body fat.