A typical mistake of those who want to lose weight in record time: as a result of strict mono-diets, kilograms rapidly go away, but fat remains. Due to what then does weight loss occur? Due to fluid and muscle tissue! How do you need to lose weight in order to lose exactly fat, and not muscle?
Why muscle is lost, not fat
Everything is simple here - because of an unbalanced diet. If you eat one buckwheat or apples, the body will critically lack an extremely important element necessary for building cells - protein. If there is little protein from food, our body begins to extract it from internal reserves and, above all, from muscles. During this time, the fat layer remains in place. In addition, prolonged diets with a poor diet ultimately lead to a slowdown in metabolic processes - in this case, it will be even more difficult to part with fat. Therefore, it is important to remember that protein is essential for effective fat burning.
How much protein should be in the diet
The recommended amount of protein for an adult who wants to lose weight is 1 g per kg of body weight. Remember to be active and walk regularly for at least 20-30 minutes a day. At the same time, an excess of protein in the diet can be just as harmful to the body as a lack. A large amount of protein puts an additional burden on the kidneys, in addition, big meat lovers may have some problems with the heart and blood vessels in the future.
What happens when there is a lack of protein? Firstly, the already mentioned atrophy of muscle tissues, secondly, weakening of immunity, thirdly, disturbances in the functioning of the digestive system and many other unpleasant phenomena. Therefore, eat a sufficient amount of protein foods daily.
How to eat protein correctly
It is advisable to eat protein foods along with moderate amounts of carbohydrates, this will help the proteins to be better absorbed. As for the time of day when you need to consume proteins, you can distribute them evenly between breakfast, lunch and dinner. If you eat a large piece of meat in one sitting, then the body will not be able to digest most of the proteins from it.
At a time, the human body can assimilate about 30 g of protein, the digestion time of which will be from 4 to 6 hours. By the way, you should not eat proteins from animal food before training, it will be better if you eat a portion of boiled pasta or whole grain cereals an hour and a half before training. You can also make an exception for a protein shake, such as natural yogurt and banana.
How to lose weight correctly
Losing weight quickly does not lead to anything good: the muscles go away, but the fat remains. How is it correct? The fact is that our body is not able to part with more than 500 g of fat per week, so the process of weight loss should be gradual. To do this, reduce the amount of fat consumed to 30-40 g per day, and the amount of sweets to a minimum.
Remember, losing weight well is losing weight slowly. This is the only way to achieve an excellent and long-term result. By the way, getting rid of only 2 kg of pure adipose tissue, you can reduce the volume of the figure by 4 cm.
Daily calorie intake for women looking to lose weight
1. Inactive lifestyle (sedentary work)
- 18-29 years old - 1750 kcal
- 30-39 years old - 1650 kcal
- over 40 years old - 1550 kcal
2. Inactive lifestyle (hairdressers, sellers, beauticians)
- 18-29 years old - 1950 kcal
- 30-39 years - 1900 kcal
- over 40 years old - 1850 kcal
3. Active lifestyle
- 18-29 years old - 2350 kcal
- 30-39 years - 2300 kcal
- over 40 years old - 2250 kcal
