Diet for fat loss

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 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 for fat loss.

Now, what to take for a calorie deficit. As I clearly mentioned that it's a calorie deficit and not an energy or food deficit. You should take the food which will be more in quality and quantity but less in calories. 
For example:- Take more fruits, take more protein foods so that you will feel full for more time.

I am giving a sample diet(1 week) for fat loss by using this you can make a diet on your own

MONDAY:-
  • breakfast:: muesli or oatmeal, eggs, ragi malt
  • lunch:: some rice(brown),egg, curry , yoghurt +any fruit
  • snacks:: 4 to 5 egg whites or some almonds and cashews
  • dinner:: Rotis, eggs, with some curry If you are a vegetarian then you have an alternative for egg i.e.panneer, tofu, beans, and broccoli
TUESDAY:-
  • breakfast:: Oatmeal or protein waffle, eggs, ragi malt
  • lunch:: some rice(brown or white), egg, curry, yoghurt+any fruit
  • snacks:: 4 to 5 egg whites or some almonds and cashews
  • dinner:: Rotis, eggs with some curry
WEDNESDAY:-
  • breakfast:: muesli or oatmeal, eggs, ragi malt
  • lunch:: some rice(brown),egg, curry , yoghurt +any fruit
  • snacks:: 4 to 5 egg whites or some almonds and cashews
  • dinner:: Rotis, eggs, with some curry
THURSDAY:-
  • breakfast:: rice cake, banana, ragi malt
  • lunch:: some rice(brown),egg, curry , yoghurt +any fruit
  • snacks:: 4 to 5 egg whites or some almonds and cashews
  • dinner:: Rotis, eggs, with some curry

FRIDAY:-

  • breakfast:: Oatmeal or protein waffle, eggs, ragi malt
  • lunch:: some rice(brown or white), egg, curry, yoghurt+any fruit
  • snacks:: 4 to 5 egg whites or some almonds and cashews
  • dinner:: Rotis, eggs with some curry

    • SATURDAY:-

  • breakfast:: muesli or oatmeal, eggs, ragi malt
  • lunch:: some rice(brown), egg, curry, yoghurt +any fruit
  • snacks:: 4 to 5 egg whites or some almonds and cashews
  • dinner:: Rotis, eggs, with some curry

    •   This is just a sample diet plan you can alter according to your body weight. Whatever the diet you choose. you need to stick to it because consistency is the key to fitness.

    I am attaching an image of various items for making a calorie deficit efficient


    You can replace anything given above with a thing available for you. 

    You should take 1to1.2 grams of protein for 1 kg of body weight. Make sure that you get maximum protein from whole foods and if your whole food intake can't meet the protein need then you need to use protein supplements for taking protein.
    This Is about fat loss
    Now I will differentiate between fat loss and cutting.
    Cutting is a method of fat loss that is done by most bodybuilders to look leaner. This is a process in which they reduce sugar intake and carbohydrates intake without losing muscle. This process helps to get ripped look. 
    To reduce body fat you don't have to starve yourselves. just follow the above-said diet techniques. 

    Now I will explain which type of protein supplements you should take to get maximum gains. 
    Whey protein supplements are three types. they are 
    i) raw whey
    ii)concentrate
    iii)isolate
    If you are getting a major part of protein from the whole foods you take then you can take raw whey because it has just 65-70% protein.
    If you are getting half of the required protein from whole foods then you can take concentrate because it has 75-80% of protein
    If you are getting very less part of the required protein from whole foods then you must take isolate because it has more than 90% of protein and low fat

    If you are not getting results stopping there won't make you reach there you should try until you succeed.



    If you are having any doubts regarding fitness then message me on instagram::::bhuvan_sai_._
    If you are new to my  blog then you should explore my blog:: beast_fitness_tips





    WAKE UP 
    WORK OUT
    NEVER GIVE UP
    STAY FIT
    STAY STRONG
    STAY TONED 
    STAY TUNED
    STAY HEALTHY
    STAY HAPPY


    Location: Nellore, Andhra Pradesh, India

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