How to lose fat – where do I start
There is so much conflicting advice and tips on how to lose fat and gain muscle ?. It can be difficult to know who to listen to. But when it comes to losing fat and gaining muscle, scientific research on diet and nutrition is not a lie. If you want to know how to lose fat and gain muscle, there are some great diet tips for success that can be found in academic research studies. Successfully losing fat and gaining muscle may just be the most rewarding you do to feel good and look good
How to lose fat -. Fad diets are not the solution
fad diets are a dime a dozen on the web, but I’m afraid that they usually do not lead to sustained fat loss. Severe restrictions on the amount of calories you can eat is difficult to sustain and legitimate concerns have been raised about the safety of some fad diet. (1) Some types of dieting, particularly those with very low calories can reduce metabolism (the amount of energy the body burns to maintain itself). This is terrible if you want sustained fat loss
How to lose fat -. Do not ruin your metabolism
To lose fat, you need food that meets the nutritional needs of the body for good health (vitamins, minerals, proteins, etc.). However, you need to consume less calories than your body uses in a way that makes it not your metabolism. In other words, you want to eat fewer calories than you burn … no body to adapt reduce the amount of energy it burns. A good tip is to distribute meals to 5 or 6 small meals rather than three large meals (breakfast lunch tea). This is a good method to maintain a fast metabolism. Just make sure you do not end up eating more calories than you burn.
Low Carb, Low protein or low-fat diet?
calories (or energy) in food mainly come from three basic elements, Carbs (carbohydrates), protein and fat. Carbohydrates and protein both contain about 4 calories per gram, fat contains the approximately 9 calories per gram. The amount of calories you consume is dependent on the amount of carbohydrates, protein and fat you consume in your diet (remember this includes a drink). Although some people may find it easier to keep my calorie intake when they stick to a certain type of diet (often low fat or low carb), a systematic review of many studies found evidence that fat loss is dependent on the amount of calories you consume, but it did not matter what proportion of carbohydrates, protein and fat make up the diet (2)
How to lose fat and gain muscle -. Diet overview
So dietary intake of calories must be less than your body burns (in order for you to lose fat), but the evidence does not suggest that either low fat or low carbohydrate will lead to more fat loss than the other. (3) However, if you are looking to build muscle, low protein diet would not be advisable. Your body needs protein to build muscle. It is noteworthy, however, that the amount of muscle you build is dependent on exercise you do, the food you eat. Nevertheless, both diet and exercise play the central role in helping you lose fat and build muscle.