There are many different ways and exercise programs, weight loss alone, however, is not enough, regular exercise for best results. You must understand that most plays a huge role in fat burning, proper and balanced diet. Healthy eating it's very important because what you eat depends on the problem, and not only for success in sports, but the same mood, appearance, performance and overall health. Therefore, this article I'll try to respond in such a "hot button" questions such as: which basic principles proper nutrition? What you need to lose weight fast? What are the best weight loss products? A list!
Diet (lifestyle, diet) – first of all, these rules eat. Factors such as diet is characterized by: the calorific value, chemical composition, physical properties, product, time and frequency of meals.
- Rule # 1 — more protein
- Rule # 2 — less carbs
- Rule # 3 — Water
- Rule # 4 — harmful and beneficial oils
- Rule # 5 — the main principle of fat burning
- Weekly menu
- Best weight loss products
5 slimming principles
No. 1. To consume adequate amounts of protein foods every day. A little, enough protein, something Nov the risk of losing an important part of the mass in addition to fat, if you are lucky a burn. Sufficient amount of protein will help to keep dry mass in the period of Nov low-calorie diet.
Usually, the work for kids, lose weight, protein 2g norm on 1kg body weight (e.g., weight 80kg man must multiply by 80, 2, hand and finally the norm in protein). The same girls a little less than: 1.5 g to 1kg of body weight (for example, if you weight 70kg 70 must 1.5 times the protein and finally the girl a daily fee). If your goal is weight loss and body drying, for protein increases then the norm for boys and girls (gentlemen: 2.8 g – 3.5 g * 1kg / girl: 2G – 2.7 g * 1kg).
Slimming foods are the best sources of protein: Turkey fillet, chicken fillet, rights, and walleye pollock, cod, fat-free ricotta cheese, egg whites (few yellow). Your diet, try participated in all kinds of protein food, such as each product has its own unique set of amino acids.
No: 2. To eat as few carbs as possible. The absence of carbs helps to lose weight faster due to the lack of carbohydrates the main energy source is fat. Hold on, the level of carbohydrate day: 50 – 100 grams. But this does not mean if what we ate 300g carbs, and all motion must be immediately cut 50 – 100 grams. No, you can't do that. All happen smoothly, otherwise, the result type, if more fat, more publications. Trim 30 – 50g carbs every week until you reach 50 – 100g / day.
Choose complex carbohydrate sources (wheat, rice, oatmeal, pearl barley). Carbohydrates will satiate your body's energy for such a long time. In the same way that must be present in the diet, simple carbohydrates (fruit, berries). But it should not be too much of simple carbohydrates (normal, 20%). And don't forget veggies. A positive affect is a process slimming vegetables an excellent source of fiber and digestive system.
No. 3. You drink enough water. The basis of our body water, it participates in many life processes. This is who we are 60% water so you need to drink every day a sufficient amount of clean water. Health and welfare depends on the quality and amount of liquid. And in a strange way, an effective fat-burning room suitable process depends on the amount of drunk water.
First: when a small amount of liquid that enters the body – the viscosity of the blood increases. This oxygen slowly enters the cells, and this, in turn, slows down the fat burning process.
Second: water increases metabolism, and as you know, the faster your metabolism, the faster fat burning process.
Third, displays the body of water slag, it washes excess salt and toxins from an organism and clean).
How much should I water?
For girls – 40 ml * kg 1 body weight (for example, a girl, weight 60 kg, should be a day to drink 40 ml 2400 ml or 2.4 L * 60 kg = 2400 ml).
For children – 50 ml * kg 1 body weight (for example, the weight of a man a day to drink 50 ml to 5000 ml or 5 lt should be 100 kg * 100 kg = 5000 ml).
No 4. Sift the diet products with the highest level of harmful fats (animal fats, margarine, butter, and most candy). To minimize such eat fat: eggs, cheese, and sunflower oil. Best Weight Loss Products (List) in the form of this fatty acids: flax seed oil, olive oil, nuts, oily fish and avocado. Too often, people completely eliminate, fat, diet, nutrition, and it's their fault. Cannot completely give up fatty acids since they can be caused by hormonal failed. Just to clear bad fats and add good. The daily rate for boys and girls, = 0.5 g, 1 kg body weight.
No 5. And finally, the most important principle to losing weight and a strict adherence to the basic rule as follows: "capable to spend less of calories you need to take a day". This means, eat, eat less and move more. Only in such cases, the subcutaneous fat will burn.