There are a lot of different methods and programs of training of loss of weight, but some of the regular exercise is enough to achieve good results. You need to understand that a big role to play in the burning of fat play 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 in your mood, appearance, performance, and health in General. Therefore, in this paper, we will attempt to provide answers to these hot questions such as: what are the main principles of a good diet? What to eat to lose weight fast? What are the best foods for weight loss? List!
A diet (lifestyle, nutrition) – in the first place, it is the conditions of use. The diet is characterized by factors such 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 — Abusive and healthy fats
- Rule # 5 — Main principles of loss of weight
- The menu on a Sunday
- The best product for losing weight
The 5 principles of weight loss
No. 1. Every day you must consume a sufficient amount of protein. If the amount of protein will not be sufficient, we could lose a significant part of muscle mass in addition to fat, which is what we need to, we are happy to let burn. Enough protein will help preserve lean muscle mass during a period of low-calorie foods.
As a rule of thumb, for the guys who are trying to lose weight, the protein intake is 2G per 1kg of body weight (for example, if the weight of the man is 80kg, you need 80 multiplied by 2, and ended up with a normal protein intake). The girls have a little less than 1.5 g on 1 kg of body weight (for example, if the weight is 70kg girls, then you have a 70 multiplied by 1.5, and in the end you'll get your daily requirement of protein). If your goal is weight loss, and to dry the body, then the norm of a protein, for both boys and girls are increased (males: 2.8 g – 3.5 g * 1kg / girlfriend: 2G – 2.7 g * 1kg).
The best sources of protein for weight loss: Turkey fillet, chicken fillet, hake, Pollock, cod, low fat cottage cheese, egg whites (may be a couple of yolks). Try it, you will be in your diet attended and all types of protein, such as each product it's own unique set of amino acids.
# 2. Eat less carbohydrates. The lack of carbohydrates helps to lose weight faster, due to the lack of carbohydrates the main source of energy is fat. Keep the level of carbs per day: around 50 – 100 grams. However, this does not mean that if you're eating 300g of carbs, you just need to cut everything, and go up to 50 – 100 grams. No, no, no, you can't do that. All that needs to happen without any problems, on the contrary, in the end, after all, I get more and more body fat than himself. To be cut down to 30 – 50g of carbs each and every Sunday, until it reaches around 50 – 100g a day.
Choose complex sources of carbs (buckwheat, rice, oats, barley). These carbohydrates are saturating your body with energy for a very long time. Also, your diet should consist of simple carbohydrates (fruit, berries). However, simple carbohydrates don't need to be too many (limit 20%). And don't forget about the vegetables. Green vegetables are an excellent source of fiber, which positively affects the process of weight loss and the digestive tract.
# 3. Drink a lot of water. Water is the foundation of our body, it is involved in many processes in the world. We are made up of 60% water, so we just have to take a day a sufficient quantity of clean water. For the health and well-being depend on the quality and the quantity of the liquid. How strange, an effective process of losing weight, it also depends on the quantity you drink water.
First, if the body gets a small amount of fluid increases blood viscosity. Because of this, the oxygen slowly enters the cells, which in turn slows down the process of fat burning.
Second: the water speeds up the metabolic rate, but, as you already know, the faster the metabolism, the more quickly the process of fat burning.
Third: water rids the body of toxins, excess salts, and toxins (such as it is, if it is cleaned, and the cleaning of the body).
How much water?
For women – 40 ml * 1 kg of body weight (for example, a girl weighing 60 kilograms, needs to drink in a day to 2400 ml or 2.4 litres which is 40 ml * 60 kg = 2400 ml).
For men – 50 ml * 1 kg of body weight (for example, a person weighing 100 pounds need to drink per day, 5000 ml or 5 liters 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 of the sweet products). Eat low-fat varieties, such as egg yolks, cottage cheese, and sunflower oil. The very best products on this list, in the form of fatty acids are: flax oil, olive oil, nuts, fatty fish and avocados. Quite often, people completely exclude fats from your diet, and it's their own fault. It is not possible to completely give up the fatty acids, as this may cause hormonal imbalance. You just need to remove the bad fats and add good. The daily rate for girls and boys, = 0.5 g per 1 kg of body weight.
# 5. And finally, the most important principle in weight loss is a strict observance of this rule, which is: "we need to fewer calories than you can consume in the course of the day." This means that you will have to eat less food and move more. In that case, you will burn fat.