diet for fat loss

-

 

As promised in the previous post I came here with a diet plan for losing stubborn fat in your body. As I said before in the previous post  you need not to starve yourself for losing fat .Only one thing you should do is to multiply your goal body weight(in pounds) with  11 or 12 and the result  should be your daily calorie intake.

Types of food for fat loss: There is no food that reduces fat. Yeah, you are reading true food won’t   burn fat. You should only cut the scrap in your food  i.e. junk food like processed foods (sausages , chips, croissants, crisps, canned  food etc .).Having fat reserves in your body you don’t need more fat daily .When you are in a calorie deficit the fat reserves in your body are used by your body. Eat more fruits and vegetables .Add macronutrients in your diet .Cycle your carbohydrates.

Eat clean but 80%: Eating clean is good but if you eat clean everyday you may get fatigued, hit plateau and stop your dieting .So, take a cheat meal (just a reefed   ) trice a month .refeed means you will eat your favourite food slight more than your daily intake so that calories will become your maintenance calories .This is 80% rule.  Eating 80% clean and 20% dirty will keep you out of fatigue.

Weight training in deficit : As I said in the previous post  doing full body compound exercises and weight lifting exercise will make you fit . While doing weight  exercises you should do progressive overload of the weight you lift. Gradually increasing the weight you lift is called progressive overload.

Carbohydrates : Carbohydrates play a major role in fat loss. Yes, carbohydrates taken 3-4 hours before your workout gives you energy doing workout. Carbohydrates like black beans ,whole wheat pasta, potatoes, brown rice, whole wheat bread, oats, quinoa etc .   

 


Fats: The meaning of losing fat is not eating fats . No it’s wrong because you should eat healthy fats like almonds, avocado, cashews etc. These will give you energy for workout .

 Eat more but less : Yes I have said that you should eat less calories but not to starve yourself. This will happen only when you eat fruits and vegetables and  meat if you have a habit.

 Creatine : As I have promised in my previous post I came here with a lot of information about creatine monohydrate . People believe that creatine makes you bloated and puffy, adds water weight, results in hair loss and it is steroids .But all are myths the truth is creatine provides you instant energy, minimal water retention ,it is not steroids and is highly researched ,it can be used by men and women.



 Protein shake : You should take 1gram to 1.3 grams of protein per 1kg of body weight .If your weight is 80kg then you need to take 80×1.3=104grams .You should take 104 grams of protein every day .On your daily basis you can’t take104gms protein so, you should use protein powder .Whey protein is cheap and can be easily digested .you can easily take 104gms protein by using protein powder. There are other types of protein shakes but they also contain fats. But whey has less fat.

Note :  After losing your belly fat you want to make six pack and show abs then you should follow my blog  beastfitnessgains.blogspot.com  and turn on post notifications. I will post information after  every 5 days.

GET UP ,DON’T GIVE UP, FEEL MOTIVATED ,STAY CONSISTENT, BE HEALTHY, BE HAPPY




Comments

  1. UnknownDecember 14, 2020 at 11:53 PM

    Your WhatsApp number bro? I'm going to gym and have many doubts.

    ReplyDelete
    Replies
    1. fitnesstipsDecember 15, 2020 at 8:55 AM

      I dont have a personal mobile i will use only instagram in laptop msg me there
      id-bhuvan_2611
      dp- bull

      Delete

Post a Comment

Popular posts from this blog

How to get six pack

-
Image
  Every person who will do workout will have a dream to get a six pack. Getting a six will be based on both exercise and dieting. Only dieting will take more time to show your abs .Only exercising won’t work if you don’t have a perfect diet plan. So, you should do dieting and strength training for getting abs. Exercises which concentrate only on abs won’t give six packs:   Six packs are a group of muscles called abdominals. They are hidden behind the fat under the skin. So, you should the fat behind the skin. Spot reduction (reduction of fat in one place) is not possible at the stomach. Doing abs exercises like crunches, sit ups will only make the six packs under the fat bigger but they won’t reduce fat. So, you should reduce fat behind the skin in order to make your abs visible. As I mentioned in the previous posts I have uploaded in my blog https://beastfitnessgains.blogspot.com . You should follow the same procedure for fat loss and get a flattened tummy. After getti...
Read more

HOW TO GET STRONGER(ARMS)

-
Image
 You need strong arms because strong arms help you to lift heavily and help you to build muscle. You should train arms using two different types of movements namely push and pull. push movement is for the triceps and pulling movement is for the biceps. So you may divide them and add push movement i.e. triceps workout to push day workout and pull movement i.e. biceps to pull day workout. Biceps(strength): As I said before in the post:- back_strength  that training for strength can be done by using compound workouts. compound workouts for biceps are chin up and pull up. And also you can isolate your biceps to make them stronger. So you can use some bicep workouts like e-z bar curl, preacher curl, concentration curl, barbell curl, etc. Triceps(strength): As I said before in the post:- chest_strength  that strength training for the chest can be done by using push movements. Triceps are also can be trained by push movements. You can also isolate the triceps by using tricep iso...
Read more

Diet for fat loss

-
Image
 Gaining Fat is a major problem these days. People are getting confused due to so many controversial sites providing fake information on fat loss. I don't want to mention them. In this post, I will clear all doubts regarding fat loss and differentiate between fat loss and cutting.  First of all, what is fat loss? Fat loss is a process in which we reduce our body fat percentage and get toned. We need to maintain a calorie deficit and do strength training for that. I am going to explain what type of diet to follow for fat loss. By seeing the phrase 'reducing body fat' You can get an idea about it. It's just reducing the fat intake and burning fat in the body. I will now say how to do that. You don't need to drink detox teas, fat burners or you don't need to put on a so-called sweat slim belt.  you just need to multiply your body weight(kgs) by 11 or 12 and the product is your daily calorie intake or I am attaching a photo below. Refer to that to know your calories...
Read more