Article by Camelia Sally
In the past we looked at proteins, carbohydrates and the fats. That is to say, the basic elements of nutrition. Now, I would like that you can optimize your own healthy weight loss programs thanks to these examples of successful slimming regimes and using menus and food table.(Each menu is designed for meals spaces from 2 h 30 to 3 h, training range to 17 h. you will modulate it depending on your personal case.)
The loss of adipose tissue
To calculate your caloric ratio during a fat loss program, the simplified formula is to multiply your body weight by 10,11 or 12 (10 for a slow metabolism, 11 for an average metabolism and 12 for a fast metabolism). Plans given in example are intended for a woman of 59 kg and a man of 91 kg. In both cases, it is an average metabolism. Be therefore multiplied their weight of body by 11 to evaluate their daily calorie for a fat loss.
A common error
We would think that must be followed in diet very low in fat and rich in carbohydrates to eliminate body fat. In these regimes, staple foods tend to be of the type: rice cakes, baked potato and pre-cooked rice. Although at first glance, this kind of power seems not to do wrong, it may be actually be the easiest way to sabotage your efforts to burn fat. Schemes focused on the highly Glycemic carbohydrate consumption, combined has a very low lipid intake, often destabilizes blood sugar.
Result: tired, hunger, fat Plug and sense of failure. In addition, lipid intake is typically so small that the body jealously preserves its reserves adipose existences and not in releases only a very small amount in the blood for energy purposes.
These healthy weight loss programs here revolve around the concept of mixed meals, combining proteins, carbohydrates low Glycemic and acidic fatty essential. Combine various foods and mixed meals, reduces the Glycemic value of each meal, which stabilizes blood sugar levels, so the available energy level remains high and it acquires a better fat burning capacity to produce energy.
Summary and suggestions
The two models diets contain 40% to 50% protein (calorific value), 40% to 45% carbohydrate and about 15% of lipids. The slight reduction of carbohydrate intake should allow the body to burn more fat to produce energy. At the same time, protein levels must be high enough (1 to 1.5 per 450g of body weight) to maintain muscle tissue exist and nine foster the growth of muscle tissue.
It must consume fat, these, in particular essential fatty acids, play a fundamental role in the fat burning and taking muscle, not to mention the benefits for health and well-being.
In both healthy weight loss programs that follow, essential fatty acids are included in the meal. Embed, especially linoleic acid (acid omega-6 fatty) and linoleic acid (omega 3) to your diet. Seed oil flax and Borage, rapeseed, safflower, sunflower and soya beans are good sources of linoleic acid; also the fish like salmon, mackerel and trout. A simple way to prepare your own formula of essential fatty acids is to mix the contents of a bottle of oil from flax seeds with an oil rich in linoleic acid and use one tablespoon at a time. This ready to use blend is also available in many shops of dietetic products.
Remove the post workout meal days or do not train to be able to play on the total daily caloric. Thus, your metabolism will not fit in a fixed caloric rate. (In the frames of two dietary plans submitted, days or you do that aerobic work are considered as days without training; day or you work with additional charges are days of training) Another way to prevent your body from adapting to a fixed caloric rate is to provide a prohibited extra once a week, then resume your plan.
This programs allow you to not only avoid the stagnation of a scheme, but the body and mind phrases are also pleasantly rewarded for a better work..
So, this is a healthy weight loss programs simplified and work every time. Now, you'll have the know-how that will be also flayed the best athletes.
Be sure if you follow these model diet, you will have a very healthy life.
To your success Camelia Sally.
