Nutition

What you need to eat in order to lose fat

It is said that men can process a maximum of 700 calories in a single meal, while women can around 350.

Continuously there are a lot of requests for weight loss plans, definition, diet plans for weight loss as fast as you can, although they sometimes seem overwhelming, once you have learned the basic rules and made the appropriate lifestyle changes, you will be on the path to a healthy life at maximum levels.

It is said that men can process a maximum of 700 calories in a single meal, while women can around 350. Of course, there are exceptions to this rule depending on the metabolism of each person, but the limits are these, in general. The basic idea is that when you exceed your daily caloric requirement, you are in trouble and all the extra calories turn into an unsightly fat layer.

In general, you need to personalize your food plan, you have to identify yourself what you think works best for you, but undoubtedly there are some basic, general rules that you can follow with confidence.

When preparing an ideal diet plan for weight loss, you need to make sure that your calorie sources are of high quality.

You need to have “clean” and nutritious meals to get your metabolism moving. Here I see that many people make mistakes, they choose to starve themselves or even choose to eat junk food but they are keeping below the maximum caloric limit and get absolutely nothing nutritious from what they have consumed.

Think of your metabolism as a kind of fireplace where you throw wood. What happens when you no longer throw firewood? Fire decreases and extinguishes eventually, the same thing happening with your metabolism. The metabolism of your body transforms your food into energy, uses it for various “repairs” or stores it in the form of fat for later use.

The more you develop muscle mass, the more you will have an accelerated metabolism and burn more calories and fat. It is true that cardio training is essential for fat burning but aerobic exercise presents the high risk of burning your muscles, which will lead to decreased metabolism. I always support HIIT training because it lasts even less and you don’t risk burning your muscles. Take it gradually and you will see the results. The bottom line is that you shouldn’t overdo it with cardio training.

Always make sure you eat breakfast, the one that will determine your dietary actions and your subsequent condition. This will ensure your energy for the first part of the day and you will not risk falling into the passions of a copious meal at lunch, which most often includes foods that are not allowed in a healthy weight loss regime.

At each meal you will need to include adequate servings of protein, carbohydrates and some healthy fats. I think I mention this as often as choosing quality food sources.

What food choices should you make in order to lose weight?

Let’s go over the reasons why it is important to include in your food plan the various sources of nutrients (proteins, carbohydrates, fats).

Proteins and weight loss

Proteins are important because:

  • they form muscles, bones, hormones in the blood and cells

  • repair tissues

  • offer energy

  • they weigh about half of the total weight of the body

  • improve brain functions

  • announces the body when to stop eating

  • regulates blood sugar

  • reduce appetite for sweets and carbohydrates

Which protein sources to choose?

  • Egg whites, whole eggs (within reasonable limits)

  • whey protein and casein

  • chicken breast

  • fish: salmon, codfish, trout, flat-fish, tuna (in own juice), crab, shells, shrimps, lobster, sardines

  • Turkey breast

  • quinoa, beans, peas, protein hemp powder, various nuts and seeds

Carbohydrates and weight loss

  • the main energy source of the body

  • what the body does not convert into energy is stored in the form of fat

  • excessive consumption of simple carbohydrates is the main cause for fattening

  • complex carbohydrates provide vitamins, minerals and fiber to the body

  • complex carbohydrates can help reduce the occurrence of certain forms of cancer, obesity, constipation, cholesterol, diabetes and other conditions

Which carbohydrates to choose?

Most important whole grains:

  • quinoa

  • oat flakes / tarts

  • sweet potatoes

  • brown / wild rice

  • whole grain mix (multi grain: barley, oats, rye, triticale)

  • whole pasta

  • whole meal bread (look for the bread that has at least 3 grams of fiber per slice)

  • beans

Most important vegetables:

  • broccoli

  • asparagus

  • spinach

  • lettuce

  • tomatoes (although they are considered fruits)

  • peppers (green, red, yellow, orange)

  • onion

  • mushrooms

  • cucumbers

  • pumpkins

  • radishes

  • cabbage

  • cauliflower

Most important fruits:

  • grapefruit

  • apples

  • cranberries

  • black blueberry

  • pineapple

  • melons/cantaloupe

  • oranges

  • kiwi

  • peaches

  • grapes

  • strawberries

Fat and weight loss

The fat does not fatten, I have already established this, right? Fats have the role of:

  • protect, lubricate, build and reproduce cells

  • helps maintain skin, hair and joint health

  • energizes the body

  • maintains the health of the organs

Fats should represent about 20%-30% of total daily calories.

Many healthy fat sources contain essential fat acids, omega-3 and omega-6. What is the role of essential fatty acids? Please see below:

  • improve oxygen and nutrient delivery to muscles and tissues due to decreased blood viscosity

  • improve aerobic metabolism due to increased oxygen delivery capacity to cells

  • improving the release of growth hormone as a response to common stimulus such as: sports, sleep and hunger, which could have an anabolic effect that enhances the effects of post-workout recovery

  • fats support testosterone production

  • reduce inflammation caused by muscle fatigue and over-stress, which could improve post-workout recovery

  • possible prevention of tissue inflammation

What fats to eat? Which are good fats?

Healthy fats include:

  • fish

  • nuts, almonds and other forms of seeds and nuts

  • flaxseed

  • avocado

  • olive oil

  • peanut butter

Water and weight loss process

About the benefits of water you can read on any source you could look for and certainly you already drink a sufficient amount of water, but it is also good to know which the benefits of water consumption are:

  • transports nutrients to final destinations

  • lubricates joints and spine

  • regulates body temperature and removes toxins from the body

Why are certain foods prohibited? How do they affect your weight loss?

  • they interfere with the absorption of calcium

  • they put extra stress on the pancreas

  • the chances of fat storage increase

  • they produce additional acidity in the stomach

  • they drain the body of minerals and vitamins

  • they affect the functions of the brain, change your condition and the behaviors

  • excessive sugar intake can lead to diabetes

You can cheat from time to time

A strict diet also involves sporadic cheating. Long periods of diet decrease the body’s leptin levels. Leptin is a hormone that helps your metabolism burn to its full potential. You can also read about our leptin benefits on our partner site.

A cheated meal once a week will surprise your body and help you increase your levels of leptin which stagnate. This metabolic increase will help you burn more calories.

Image source: womenfitness.net

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