There are a lot of different methods and programs of training of loss of weight, but some of the ordinary training is not enough to achieve good results. You need to understand that there is a big role in the burning of fat play a proper and well-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 article, I'm going to try to give the answer to a question 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? A list of the!
The diet (lifestyle, nutrition) – in the first place, the rules of the meal. The diet is characterized by factors such as: calorific value, chemical composition, physical properties, timing, and frequency of meals.
- Rule # 1 — More protein
- Rule # 2 — Less carbs
- Rule # 3 — Water
- Rule # 4 — a Harmful and non-fat
- Rule # 5 — The principle of loss of weight
- The menu for the week
- Best products for weight loss
The 5 principles of weight loss
No no no no no 1. A daily basis you should consume adequate amount of protein. If the amount of the protein, there will not be enough, that we could lose a significant part of the muscle in addition to fat, that you have a chance to burn. Enough protein will help preserve lean body mass during the period of low-calorie foods.
As a rule of thumb, for a guy who is trying to lose weight, the protein content is 2 grams per 1kg of body weight (for example, if the weight of the boy of 80kg, you need 80 multiplied by 2, and at the end of the normal protein). The girls need a little bit less than 1.5 g per 1 kg of body weight (for example, if the weight is 70 kg for the girls, and then you have to be 70 years of age, multiplied by 1.5 and will, in the end to get the daily requirement of protein). If your goal is weight loss, and drying of the body, then the norm of proteins, for both boys and girls has increased (boys: 2.8 g – 3.5 g * 1 kg / girlfriend: 2G – 2.7 g * 1 kg).
The best source of protein for weight loss: Turkey fillet, chicken fillet, hake, Pollock, cod, low-fat cottage cheese, egg whites (a few yolks). Try to make it out to be in your diet is one of all the types of protein foods as each of the product and its unique set of amino acids.
No. 2. To eat less carbohydrate. The lack of carbs helps you lose weight more quickly due to a lack of carbohydrates are the main source of energy is fat. To preserve the level of carbohydrate on day 50 to 100 grams. However, this does not mean that if you eat 300 + g of carbs, you just need to cut it all of and go up to 50 – 100 grams. No, you can't do that. All of this should happen without any problem, otherwise, at the end, to gain a higher fat content than the cast. A Cut of 30 to 50 g of carbs every week until you reach 50 to 100 grams per day.
Choose complex sources of carbs (buckwheat, rice, oatmeal, barley). Thus, carbohydrates are saturating your body with energy for a very long period of time. Also, your diet should include simple carbs (fruits and berries). But some of the simple carbohydrates shouldn't be too much (the norm is 20%). And don't forget about the vegetables. Vegetables are an excellent source of fiber, which has a positive impact on the process of weight loss and the digestive tract.
No. 3. Drink a lot 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 need to drink each day, a sufficient amount of clean water. For the health and well-being is dependent on the quality and the quantity of the liquid. And, how strange, an effective process of losing weight also depends on the amount of drinking water.
For the first time when the body receives a small amount of fluid to increase the viscosity of the blood. Because of the addition of oxygen to slowly enter the cell, which in turn slows down the process of fat burning.
Second, the water speeds up the metabolism, but as you already know, the faster your metabolism, the faster process of fat burning.
Third, the water rids the body of toxins, excess salts, and toxins (such as if you washed and cleaned the body).
How much water?
For women – 40 ml of liquid * 1 kg of body weight (for example, a girl who weighs 60 kg should drink in a day to 2400 ml or 2.4 litres, such as a 40 ml capacity * 60 kg = 2400 ml).
For men – 50 ml * 1 kg of body weight (for example, a person who weighs 100 kg should drink per day, 5000 ml or 5 litres 50 ml * 100 kg = 5000 ml).
No. 4. Excluded from the diet of foods with high levels of unhealthy fats (animal fats, margarine, butter, and most of the confectionery products. Eat a low-fat species, such as egg yolks, cottage cheese, and sunflower oil. The best weight loss products (list) in the form of fatty acids is flaxseed oil, olive oil, nuts, oily fish and avocados. Quite often, people completely exclude fats from your diet, and it is their fault. It is not possible to completely abandon the fatty acids, and this can lead to a hormonal imbalance. You just need to remove the bad fats, add good. The daily rate for boys and girls, = 0.5 g per 1 kg of body weight.
No. 5. And, lastly, in the main, and most important, the principle in losing weight is the strict observance of this rule, which is: "we need to fewer calories than you expend in a day". This means that you need to eat less food and move more. In this case, the burning of body fat.