What to eat to lose weight fast? The best food for weight loss of the list!

There are many different methods and training programmes for weight loss, but a bit of regular exercise is not enough to achieve good results. You need to understand that a big role in fat burning exercises an adequate and balanced. The problem of healthy nutrition is very important, because what we eat does not only depend on get on sports, but also your mood, appearance, performance and health in General. Therefore, in this article I will try to give answers to the hot questions such as: What are the main principles of good nutrition? What to eat to lose weight fast? What are the best foods for weight loss? List!

Proper nutrition and sports

Diet (lifestyle, diet) – in the first place, that the rules of the meal. The diet is characterized by factors such as: calorific value, chemical composition, physical properties, time and frequency of meals.

  • Rule # 1 — More protein
  • Rule # 2 — Less carbs
  • Rule # 3 — Water
  • Rule # 4 Harmful and healthy fats
  • Rule # 5 — the fundamental principle of weight loss
  • Menu of the week
  • Best products for weight loss

5 principles of weight loss

No. 1. Daily you must consume a sufficient amount of protein. If the amount of protein will not be sufficient, they could lose a significant part of the muscle mass in addition to fat that you're lucky to burn. Enough protein will help preserve lean muscle mass during the period of low-calorie foods.

As a general rule, for guys who are trying to lose weight, the rate of protein is 2 G per 1 kg of body weight (for example, if the weight of the man is 80kg, you need 80 to multiply by 2 and end up with the normal of the protein). The girls need a little less than: 1.5 g per 1 kg of body weight (for example, if the weight is that weights 70 kg girls, then you need 70 multiplied by 1.5 and will, finally, get the daily requirement of protein). If your goal is weight loss, and drying of the body, then the norm of protein, for both boys and girls increased (boys: 2.8 g – 3.5 g * 1kg / girl: 2G – 2.7 g * 1kg).

The best sources of protein for weight loss: sirloin, Turkey, chicken, steak, hake, Pollock, cod, low fat, cottage cheese, egg whites (can be a couple of yolks). Try, that it would be in their diet, they attend to all types of protein rich foods such as each product its own unique set of amino acids.

Calorie deficit for weight loss

Nº 2. Eat less carbohydrates. The lack of carbohydrates helps lose weight faster because of the lack of carbohydrates the main energy source is fat. To keep the level of carbohydrates per day: 50 – 100 grams. But this does not mean that if you ate 300 g of carbs, just cut everything and go to 50 – 100 grams. No, you can't do that. All has passed without problems, otherwise, ultimately, gain more fat that follows. Cut 30 – 50 gr. of carbohydrates each week until you reach 50 – 100 g a day.

Choose complex sources of carbohydrates (buckwheat, rice, oatmeal, barley). This type of carbohydrates are filling your body with energy for a very long time. Also, the diet must contain simple carbohydrates (fruits, berries). But simple carbohydrates should not be too (standard 20%). And don't forget about the vegetables. Vegetables are a great source of fiber, which positively affects the process of weight loss and the digestive tract.

3. Drink plenty of water. Water is the base of our body, which is involved in many processes of life. We are made up of 60% water, so we just need to drink daily a sufficient amount of clean water. The health and well-being depends on the quality and the quantity of liquid. And how strange, an effective process of weight loss also depends on the amount of drinking water.

First: when the body receives a small amount of liquid increases the viscosity of the blood. Because of this, little by little oxygen enters the cells, which slows down the process of fat burning.

Second: water, accelerates the metabolism, but as you already know, the faster your metabolism, the faster process of fat burning.

In third place: water rids the body of toxins, excess salts and toxins (such as if you wash and clean the body).

The amount of water?

Water

For women – 40 ml * 1 kg of body weight (for example, a girl who weighs 60 kg should drink in a day 2400 ml or 2.4 litres in 40 ml * 60 kg = 2400 ml).

For men – 50 ml * 1 kg of body weight (for example, a man who weighs 100 kg should drink a day 5000 ml or 5 litres 50 ml * 100 kg = 5000 ml).

No. 4. Exclude from the diet of foods with high levels of unhealthy fats (animal fats, margarine, butter, and the majority of confectionery products). Eat low-fat types such as: egg yolks, cheese and sunflower oil. Best slimming products (list) in the form of fatty acids is: linseed oil, olive oil, nuts, fatty fish and avocados. Very often people exclude fats from the diet, and this is the error. It is impossible to abandon completely the fatty acids, as this can cause a hormonal imbalance. Just need to eliminate bad fats and add good. The daily rate for boys and girls = to 0.5 g per 1 kg of body weight.

Not. 5. And, finally, the main and most important principle in weight loss is the strict observance of this rule, which is: "we need less calories than you spend during the day". This means that you should eat less food and move more. Only in this case, burn the body fat.