There are many ways and different workout programs to lose weight, but some of the regular practice of exercise is not sufficient to achieve high results. You have to understand that a big role in the burning of fats plays correct and balanced. The problem of healthy food is very important, because of what you eat, does not only depend on achieving a sport, but also your mood, appearance, function and health in general. Therefore, in this article, I will try to give answers to these "hot" issues such as: What are the basic principles of a healthy diet? What should you eat to lose weight fast? What are the best foods to lose weight? The list!
Diet (lifestyle, power mode) – first of all, what are the rules of the meal. The regime is characterized by factors such as: the calorie content, chemical composition, physical properties of the products, the time and the frequency of meals.
- Rule # 1 — More protein
- Rule # 2 — Less carbs
- Rule N ° 3 — Water
- Rule # 4 — the Bad and the good fats
- Rule # 5 — the principle is the burning of fat
- The menu of the week
- The best slimming products
5 principles of lean
N ° 1. Every day you need to consume enough protein-rich foods. If the amount of the protein will not be enough, you may lose a significant part of muscle mass in addition to fat that you have the chance to burn. A sufficient amount of protein will help to keep dry muscle mass in a period of low calorie diet.
Usually, for the guys who are trying to lose weight, the rate of protein is 2g per 1 kg of body weight (for example, if the weight is a guy of 80 kg, it should be 80 multiply by 2 and finally obtain a rate of proteins). The girls even need a little less: 1.5 g per 1 kg of body weight (for example, if the weight of the daughter of 70kg, it should be 70 multiply by 1.5, and finally get the daily requirement of protein). If your goal is not weight loss and the drying of the body, then the rate of protein, such as for guys and for girls increases (the guys: 2.8 g – 3.5 g * 1kg / girls: 2g – 2.7 g * 1 kg).
The best sources of protein for weight loss: turkey fillet, white chicken, hake, pollock, cod, low-fat cottage cheese, egg whites (may be one or two egg yolks). Try that your power supply has been followed by all types of protein-rich foods, as to each product its own unique set of amino acids.
N ° 2. Use the least possible amount of carbohydrates. A lack of carbohydrates helps to lose weight more quickly, because, owing to the absence of carbohydrates is the main energy source is fat. Keep your level of carbohydrates per day: 50 – 100 grams. But this does not mean that if you ate 300g of carbs, then you need to cut all and spend 50 to 100 grams. No, you can't do. Everything must be smooth, otherwise, in the end, type the fat more than throw. Cut 30 – 50g of carbohydrates each week, up to 50 – 100g per day.
Choose sources of complex carbs (buckwheat, rice, oats, barley). These carbohydrates are filling your body with energy for a very long time. Similarly, in your diet should be simple carbs (fruits, berries). But simple carbs should not be too (a rate of around 20%). And don't forget the vegetables. Vegetables are an excellent source of fiber, which has a positive effect on weight loss and GASTROINTESTINAL.
N ° 3. Drink plenty of water. Water is the foundation of our body, it is involved in many processes of life. We are 60% water, so we just need to drink every day a sufficient amount of clean water. The health and well-being directly depends on the quality and the quantity of liquid. And oddly enough, a process effective fat burning also depends on the amount drank the water.
First of all: when the body between the small amount of liquid increases the viscosity of the blood. Because of this, the oxygen is more slowly penetrates into the cells, which in turn slows down the burning of fat.
Second: the water speeds up the metabolism, and as you already know, that the faster metabolism, the more quickly the process of fat burning.
Third: the water shows toxins from the body, the excess of salts and toxins (such as bathe, and cleanse the body).
How much should we water?
For girls – 40 ml * 1 kg of body weight (for example, a woman weighing 60 kg should drink per day 2400 ml or 2.4 l, 40 ml * 60 kg = 2400 ml).
For the guys – 50 ml * 1 kg of body weight (for example, the guy has a weight of 100 kg, should drink per day 5000 ml or 5 liters, since 50 ml * 100 kg = 5000 ml).
N ° 4. Eliminate from your diet the products with a high level of bad fats (animal fats, margarine, butter and most of the confectionery products). Use the minimum of these types of fats, such as: the yellow of eggs, cheese and sunflower oil. The best foods to lose weight (from the list) in the form of fatty acids are: flax oil, olive oil, nuts, fatty fish and avocados. Very often, people eliminate fats from your diet, which is their mistake. You can't completely abandon the fatty acid, as this may cause a failure. You just need to remove the bad fats and add good ones. Daily rate for guys and girls = 0.5 g to 1 kg of body weight.
N ° 5. And finally, the main and the primary principle in losing weight is the strict application of this rule, which is the following: "you want to receive fewer calories that able to finish one day". This means that you will need to eat to eat less and move more. Only in this case it will burn the subcutaneous fat.