How to create a proper diet for weight loss for effective fat loss

Making an effective fat burning nutrition plan can seem like an extremely difficult task. This is a simple guide. helps you make a weight loss diet with the right ratio of macronutrients and calories so you can burn fat without reducing muscle mass and stamina.

The market for slimming products is packed with pills, powders, soaps, wraps and creams. (Seriously, there are fat burning creams, supposedly burning fat cells!) No matter how strongly these means, and no matter how charming their models are, proper weight loss requires much more effort. Below you you will find out what it consists of, or rather, a food ration for weight loss for men and women who want to get embossed body without excess fat.

• How to make a diet for weight loss
• Accurate Macronutrient Calculation
• How many proteins do I need per day?
• What is my daily intake of carbohydrates?
• How much fat do I need to consume per day?
• How will knowing the macronutrient rate help me lose weight?
• It’s all good, but I still want to eat! How to overcome hunger?
• Do I need to take supplements while dieting?
  • Omega 3 Fatty Acids
  • Epigallocatechin Gallate (Green Tea Extract) (EGCG)
  • L-carnitine
  • Creatine

How to make a diet for weight loss

All magic is to consume fewer calories, what are you spending. And to achieve this is quite simple – competently to develop a diet for weight loss. Difficulties only appear after several weeks and months of such a diet. Below you will learn how make a proper diet using fat burning research-based strategy and lose weight without prejudice to figure or health.

If you are serious about losing fat, plan your diet. 10-14 weeks in advance. So you will have the opportunity to customize your your diet for your gastronomic preferences and level activity and choose the right diet for weight loss from buying and preparing foods before adjusting the diet for recent weeks. If you accidentally break a diet, just return to her, and move on.

Accurate Macronutrient Calculation

It sounds simple: consume fewer calories than you burn, and voila – you have lost weight. However, this formula implies the need calculating the amount of daily consumed and wasted calories.

The calorie calculator will help you with this. When you fill form, try to determine your level as accurately as possible average activity. If you decide to exhibit more higher activity than it actually is, the calculator will give more calories than your body needs. As a result you start to gain weight. At this point, choose the goal of “maintaining body weight. ”

After determining the number of calories needed to keeping current weight, time to find out with what products you will eat up your norm.

Eating only bread and apples, you are likely to lose weight. But you will also lose muscle mass and ability intensively exercise while at the same time jeopardizing your health. Your the challenge is to create a healthy diet that supplies you the right amount of macronutrients (proteins, carbohydrates and fats), that will nourish your body. Consider every macronutrient separately.

How many proteins do I need per day?

Proper nutrition for weight loss involves consumption enough protein to maintain muscle mass and metabolic processes in the body.

The general rule suggests consuming 2-2.5 g of protein per 1 kg of weight.

The exact protein intake you can count on appropriate calculator.

For optimal muscle support and regular protein intake take 20-25 g of high-quality protein every couple hours. This is better than being limited to one or two protein dishes. in a day.

In addition to saturating your muscles with everything you need to grow and recovery, protein stimulates the production of hormones that suppress hunger, in the first place – cholecystokinin. More than the protein you eat, the more cholecystokinin your body produces prolonging the feeling of satiety.

Also, the thermal effect of protein is higher than that of carbohydrates and fats. put together. This means that your body has to spend more calories for digestion, absorption and distribution nutrients from proteins than from carbohydrates and fats. You losing weight, just eating protein!

Optimal protein sources include chicken and breast turkey (skinless), pork tenderloin, low-fat beef (filet mignon, sirloin steak, flank steak), low-fat mincemeat (10% fat and less), eggs (yolks and squirrels), fish (salmon, tuna, mackerel, tilapia, cod), seafood, diet dairy products (Greek yogurt, milk, cheese), whey and casein protein, soy (tofu, edamame, seitan), beef and vegetable protein powders.

What is my daily intake of carbohydrates?

Please note that the right diet for weight loss due to burning excess fat must necessarily include carbohydrates. Their number should be low enough, strive consume 1-4 g of carbohydrates per 1 kg of weight per day.

You can also calculate this figure using a calculator. carbohydrate intake.

The dose of carbohydrates depends on the amount of energy you spend. per day. If you train on Mondays and relax during Tuesday, then on Monday you will need more carbohydrates.

• On a day of rest, limit yourself to 1 g of carbohydrate per 1 kg of weight body.
• If you exercise 40-60 minutes a day, use 1.5-2 g of carbohydrates per 1 kg of weight.
• If your workout lasts 60-90 minutes, you need 2-2.5 g carbohydrates per 1 kg of weight.
• When training for 90-120 minutes, you should consume 2.5-3.5 g carbohydrates per 1 kg of weight.

Among the best sources of carbohydrates are brown and black rice, quinoa, whole grain pasta, bread and tortilla, oatmeal, beans, legumes, lentils, peas, corn, popcorn, whole grain cereals, fruits and vegetables.

How much fat do I need to consume per day?

There are several ways to calculate the daily dose of fat. You can use a special calculator, or you can strain up, and calculate this indicator yourself. it more difficult than entering data into the calculator, but the result is more accurate.

1. Multiply your daily protein intake in grams by 4 to get the amount of calories coming from proteins.
2. Multiply your daily intake of carbohydrates by 4 to calculate number of calories per carbohydrate.
3. Add the numbers together and subtract their sum from the total calorie daily diet, which you determined earlier. The remaining calories you will need to consume as fats.
4. Dividing this figure by 9, you will find the daily rate of fat in grams.

For instance:

1. Let’s say you need 200 g of protein per day. Multiply by 4, we get 800 kcal.
2. Your dose of carbohydrates is 150 g. Multiply by 4, the result: 600 kcal.
3. Add 600 and 800. Sum: 1400 Kcal of proteins and carbohydrates. Subtract 1400 from 2000 Kcal, the remainder – 600 Kcal allocated for fats.
4. Divide 600 Kcal by 9, we get a little more than 66 g of fat in day.

In this example, the daily rate of macronutrients is as follows way:

• Protein: 200 g
• Carbohydrates: 150 g
• Fats: 66 g

How will knowing the macronutrient rate help me lose weight?

Having determined the daily dose of macronutrients, stick to these indicators every day. Do not forget to weigh yourself. approximately every two days at the same time, in the same clothes (or without).

If you calculated your macronutrients as shown above and not exceed the established norm, you should begin to lose weight. Eating in this mode for a while, your weight is most likely will begin to level out.

As a rule, a good pace of weight loss can be called a loss of 0.5-1% from your body weight per week. When you stop losing weight, it’s means that your body has learned to function in small the amount of calories delivered. To stimulate weight loss, reduce the current calorie intake by 15-20%. (In the example above a person could consume 2000 Kcal per day. For weight loss him will have to reduce this figure by 300-400 Kcal per day).

If necessary, reduce calorie intake amount of fat. Let your protein and carbohydrate rate remain as can be longer longer to provide the body with energy. Remember that the dose of fat should be at least 10% of the total daily caloric intake. Falling below this line, you risk losing your stamina, worsen recovery, destroy muscle mass, and reduce testosterone production.

If you need to lower your calorie intake even more, instead of fats, start cutting back on carbohydrates.

It’s all good, but I still want to eat! How to overcome hunger?

Follow the recommendations described above, and you will firmly follow ways of effective and stable weight loss. But you can start overcome hunger and lack of energy. To overcome this inevitable increase in feelings of hunger and fatigue, take advantage proposed strategies:

• Drink enough water every day. A full stomach sends a signal of fullness to the brain, so you You will experience less hunger. Throughout the diet drink 300-400 ml of water immediately before and after meals to reduce appetite.
• Choose fiber carbohydrates. Cellulose slows digestion, maintaining a stable level of intake energy and regulating appetite.
• Eat vegetables at every meal. In them plenty of water and fiber to control your level energy and appetite.
• Eat carbohydrates before, during and after workout. To avoid a lack of energy during training and ensure normal recovery, consume 70-80 % of your daily carbohydrate intake as meals before, during time and after training.

Do I need to take supplements while dieting?

Taking supplements can help you saturate everyone. essential nutrients to maintain health. The following supplements will be especially useful during the diet:

Omega 3 Fatty Acids

These are the main fatty acids that should come with food or in the form of additives, because the body cannot synthesize them. Since at the initial stage of the diet you will have to reduce the dose fats, an additional intake of omega-3 fatty acids will provide the intake of essential fats necessary for recovery, maintaining heart health and brain function. According to research regular intake of omega-3 fatty acids can even stimulate fat burning with proper nutrition and exercise.

Epigallocatechin Gallate (Green Tea Extract) (EGCG)

Tandem of this substance with caffeine, also present in green tea, accelerates weight loss on a two-in-one basis. If you not a big tea lover, pay attention to green tea extract. AT its composition is usually more EGCG than in a tea bag.

L-carnitine

This sports nutrition product perfectly helps burn fat in body during exercise. Is not fat burner, and an additive that helps to use more the amount of fat as an energy source during exercise. Thus, you spend more calories from fat stores, get more energy and can spend more intense training on drying. If you want to lose weight without exercise sports, most likely it will not be effective for you. More details how to take L-carnitine for weight loss and how it works described in the article by reference.

Creatine

Its action as a sports supplement has been widely studied. Proven that creatine has a positive effect on the development of strength indicators, muscle growth, endurance, and improves fitness. Use creatine diet helps maximize stamina and preserve muscle mass, which in the future will allow your body burn more calories and lose fat.

If you still have questions about how to eat, which choose products and the like, ask them in the comments below.

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