Do you starve when you want to lose fat? That is not at all a healthy option to become fit. Instead, you will eat more later due to hunger and starvation. So it is always good to take in enough food and nutrition so that you can constantly lose pounds. A fat loss diet plan can help you reduce your struggle with losing fat .
A good way to lose pounds is to eat nutritiously and workout the right way .It is hard to follow initially but will become easy once you are on board for a while. You need to give up eating unhealthy foods and need to eat foods that are high in protein and low in sugars and refined carbs.
Many think of losing fat as losing fat, water and muscle, but it is not losing muscle. Muscle requires more calories to maintain it. That means the metabolic activity is good with more muscle. That is the advantage to building more muscle.
Effective Fat Loss Diet Plan
Food, vital to losing weight
Most of us grew up eating only junk and do not know about nutrition. It is because of ignorance that many are obese and unhealthy today. It is fast food, junk food and processed food that has made all of us fat.
The function of food is to supply energy and nutrients to the body. Taste is secondary. It does not mean you have to eat that is not tasty, but it is to make healthy choices.
Food consists of three macro-nutrients. They are
Protein: After water, your body is mostly made of protein. You need protein to carry out various functions in the body. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones and other chemicals. Protein is the building block for bones, muscles, cartilage, skin and blood.
Carbohydrates: Carbohydrates are the form of fuel for the body’s energy needs. Sugary carbs are also energy giving but slow burning carbs are always good. After supply of energy, any extra carbs store in the form of fat. It is necessary to take the only sufficient amount of carbs and not more.
Fat: Among fats there are good and bad types of fat. Most of us eat the bad types of fat i.e., saturated and trans fats. By reducing sugar, fat and calorie intake, we can control the bad way of eating food. It is necessary to eat food rich in protein, low in fat and with sufficient calories and not more.
The following foods can help you in weight loss
- Collard greens
- Pumpkin seeds
- Macadamia nuts
These foods are whole foods and not processed or refined.
You can eat 1\2 cup of raw almonds and 1 medium sized apple.
3 eggs, 3-5 bacon slices, and one large orange.
Snack between breakfast and lunch
Apple and yogurt or handful of Macadamia nuts or simply any kind of handful of nuts.
A salad made of tuna, avocado, tomato, onion, lettuce, jalapeno and black olives tossed in with extra virgin olive oil can make a good lunch.
Chicken, red cabbage, beets, bell peppers stir fried with seasonings of your choice can be a weight loss friendly lunch.
Snack between lunch and dinner
1 -2 hard boiled eggs or an apple with yogurt(fat-free)
Beef pieces, greens, and parsley with salt pepper and coconut oil can be good dinner for weight loss.
Steak, avocado, tomato, onion, cabbage, with olive oil and salt dressing can be a weight loss friendly dinner.
Get your own ideas of meal plans and see to it that your food contains protein, carbs and fats that are good in helping you lose pounds easily.
Two important tips in your way to weight loss
Depending on your and metabolism and how much fat you want to lose, cardio can be added to your weight training days i.e weights first and cardio later. Lengths of cardio sessions of 20 – 30 minutes at least 3 times a week must be performed .You can do more if there is a need.
It is best doing cardio on an empty stomach in the morning. If it is not possible, do it later after dinner. It is proven that after a weight training workout, the metabolism increases and you can burn more calories. You can get additional calories burned during a cardio.
Interval training is the best way to do cardio. This is a high intensity method of cardio. It takes less time for your sessions. Warm up with the cardio of your choice moderately for 2 minutes. Then speed up to 1 minute. Back off to a slow pace to a minute, then back up and so on. Allow a 2 – 3 minute cool down at the end. You may be able to do only for 15 minutes initially. Work your way toward 20 minutes.
By following diet and exercise, you can lose pounds and stay fit and healthy. The above fat loss diet plan can be a guide to you to lose weight effectively.
By Pradeepa Polineni