There are a lot of different ways, and exercise programs for weight loss but for some, it is the regular practice of a sport, it is not enough to achieve the best possible results. It is important to understand that a big role in the burning of the fat plays a proper and well-balanced diet. The problem with eating healthy is very important, because what you're eating, not only to achieve in the game, but it's in the same place: the humor, the looks, the health, and your health in general. For this reason, in this article, I'm going to try to give you the answers to the ' hot ' questions such as: What are the basic principles of a healthy diet? What do you need to eat in order to lose weight as soon as possible? What is the best product for weight loss? The a-list!
Diet, style of living, way of eating), but first of all, there is a rule to the food intake. The diet is characterized by a number of factors such as: amount of calories, the chemical composition, the physical properties of the products, the timing and frequency of meals.
- Rule # 1 — More protein
- Rule # 2 — Less carbs
- Rule # 3 — Water
- Rule # 4 — the bad and unhealthy fats
- Rule # 5 — the principle of burning the fat
- The menu for the week
- The very best products for weight loss
The 5 principles of weight loss
# 1. Every day, you must consume a sufficient amount of protein in the food. The amount of protein will not be enough, and then you run the risk of losing a large part of the muscle in addition to giroux, which of you was lucky enough to burn you. There is a sufficient amount of protein to help you save on the dry weight, and lean body mass in a period of low-calorie food.
As a general rule, the guys who are trying to lose weight, and the ratio of protein is 2g per 1kg of body weight (for example, if the weight of a man of 80 kg, so it has that 80's multiply that by 2 and finally we obtain for the ratio of the protein). Girls are the same, you need to a little bit lesser of a 1.5 g to 1 kg of weight of a body (for example, if the weight of the girl is 70 kg, then you need a 70 to be multiplied by 1.5, and in the end, we get the rate of a protein). If your goal is to lose weight, and drying the body, then the rate of the protein, as well as for boys and for girls, it increases (for guys: 2.8 g – 3.5 g * 1 kg / girls: 2 g – 2.7 g * 1 kg).
The best source of protein foods for weight loss: grilled turkey, breast, from chicken, to fish, to fish from poland, in the latter case, the low-fat cottage cheese, egg whites (may be a couple of gems). Try it, it would be in the diet were present in all of the kinds of protein foods, as well as on each product, with its own set of amino acids.
# 2. To eat less carbohydrate. The lack of carbs will help you lose weight more quickly, due to the lack of carbohydrates as the main energy source is fat. To keep the level of carbs per day, 50 to 100 grams. But that doesn't mean that if you eat 300g of carbs, just need to cut back on everything, and go for between 50 and 100 grams. No, you can't do that. It should work without problems, otherwise it will eventually accumulate as further fat in that it releases. The garrison of 30 – 50g of carbs each week until you get to around 50 – 100g per day.
Choose complex sources of carbohydrates (such as wheat, rice, oats, and barley). These carbs will feed your body with energy in a very long time. Therefore, your diet must be present in order for the simple carbs (fruits and berries). But in simple carbohydrates, it should not be too much of a norm of about 20 per cent). And don't forget the vegetables. Green vegetables are an excellent source of fiber, which has a positive effect on the process of weight loss and the digestive system.
(3). Drink a lot of water. Water is the foundation of our body, it is involved in many vital processes. We are made up of 60% water, so you only need to drink every day, there is a sufficient amount of safe drinking water. The health and well-being is directly dependent on the quality and the quantity of the liquid. And it is not strange, the more efficient is the process of burning fat will also depend on the number of drunk you are in the water.
First of all: when the body enters into a small amount of the liquid increases, the viscosity of the blood. Because of this, the oxygen is slower to enter the cell, which, in turn, slows down the process of fat burning.
In the second place, the water speeds up the body's metabolism, and as you may already know, the faster your metabolism, the faster is the process of burning fat.
In the third place is on the water, displays the body of toxins, excess salts, and toxins (such as if you wash and clean your body).
How much do you need water?
For the girls – as many as 40 ml * 1 kg of body weight (for example, a girl with a weight of 60 kg you need to drink per day to 2400 ml or 2.4 l, 40 ml) * 60 kg = 2400 ml).
For men-50 ml * 1 kg of body weight (for example, a face weight of about 100 kg, you should drink a day is 5000 ml or 5 litres, as well as the 50 ml x 100 kg = 5000 ml).
(4). Eliminate from the diet foods with high levels of bad fats (animal fats, margarine, butter, and most baked goods). Eat a minimum of these types of fat, such as: eggs, egg yolks, cheese, and sunflower seed oil. The very best products for weight loss (this list is in the form of fatty acid is the oil of the flax seed oil, olive oil, nuts, oily fish and avocados. Sometimes, the eliminate all of the fats from your diet, and this is a mistake. It is not possible to avoid completely the fatty acids, as this may cause a malfunction of the hormones. You just need to get on the bad fats and add good ones. The amount of the daily room rate for both boys and girls = 0,5 g to 1 kg of the body weight.
(5). And, finally, the first and most important principle in weight loss is the strict observance of the rules, which is what it sounds like: "you need to get in the calories, the less you are able to spend a day." This means that you need to eat, eat less food and move more. Only in such a case, it will be to burn the fat under the skin.