Fat burning diet seems to be the hardship for anyone who are longing for a nice shape. The fact that you need to give up (or at least limit) your beloved fried chicken and grab a bowl of salad really terrifies you at the first sight for sure. The reason for this mental state is easy to comprehend: you think that diet is terrible, strict and starving. Now stop this thought if you have and simplify the process of dieting.
Why are you so overweight?
Right now, stop reading for 2 minutes and list out some possible answers for yourself. Remember, honestly!
I am sure that the your thought will go mostly for things you consume daily. They are full of fat, calories and sugar, aren’t they? The right thing now is to measure the portion of calorie you need for a day of working, both provides enough energy and cut out your fat.
There is a combo of losing fat: high fiber and protein. These 2 substances is a must for your daily meal, not only to lose fat but also to boost your metabolic system. At the same time, stay away from sugar and carbohydrates.
Before we enter a sample routine of your fat burning diet, please have a look at these following principles:
1. Eat at least 1 gr of protein per pound of your body weight.
(stop here and start your calculation)
Now, in your hand is a number of protein you need. That you consume low proportion of protein is the main cause of your losing muscle.
2. Moderate the intake of carbohydrate and sugar.
You still need these vital things, but in a low portion. Research has shown that you need around 100 gr of carbs for a sedentary day and 150 gr for a moderate day.
3. Drink at least a gallon of water to keep you hydrated.
Give up soda or any sweeten drinks because these are rich in sugar. Water should be your accompany beverage during your fat burning diet.
Rather than suffer both mental and physical battle and try to force yourself to stick to a lower intake, look for some ways to build your confidence and momentum. The more adhere you are, the more encouraged you will feel.
Foods for your fat burning diet
Generally, foods do not increases in calorie burning, but instead they create environment in which fat is more easily to be burnt. You will find more substances in these following foods, which are seen as fat-burning stimulus.
1. Omega 3
Omega-3s (which is found in salmon, herring, tuna, etc.) helps to balance blood sugar, reduce inflammation and regulate metabolism. They also reduce the resistance to the hormone named leptin which plays vital role in how fast your fat is burned.
2. Green tea
The vital substance in green tea, called catechins, improve your body’s production of energy and heat. Researchers found that people who drink 5 cups of green tea (approximately eight-ounce) lost more weight than those who didn’t.
Consuming foods, which are rich in protein, makes you feel full longer thanks to the fact that your body digests protein much more slowly than fat or carb. This also makes your body expend more energy absorbing the nutrients in a high-protein diet. Moreover, recent research shown that diets which are higher in protein may help preserve lean body mass – the best fat-burner of all.
One recent study from Purdue University found that diets higher in protein may help preserve lean body mass, which is the best fat-burner of all.
4. Whole grains
Whole grains are healthier than refined grains by lowering the risk of getting a chronic disease. Others substances include vitamins, minerals and carbohydrates, not to mention the low source of fat.
Grapefruit, on the one hand, speeds up your metabolism and makes you feel full longer with fewer calories. On the other hand, it is rich in fiber that helps stabilize your blood sugar level.
Ways to boost metabolism…
1. Build some muscle
Muscle not only weights more than fat but it also consumes more energy. Making some muscle is the first solution to the topic of how can I lose fat?. You can burn more calories efficiently and build muscle effective if you hit the gym.
2. Absorb enough calorie
If you cut out too many calories, your metabolism will conserve energy which directly puts the break on your fat-burning effort. That’s why you have to eat enough calories to (at least) match your metabolic rate.
3. Relaxing after exercise
After an hour in Gym or running around your neighborhood, your body takes hours to recover from a robust workout and returns itself to the previous resting metabolic rate. That’s why your body actually burns more calories than it normally does. You can improve your burn by increasing the frequency or how hard you work out.
… and methods to curb hunger
1. Eat more fiber
Fiber makes you feel full longer and consumes few calories. It is recommended to eat 14 gr of fiber for every 1000 calories you take in. Use large amounts of vegetables and fruit that are high in fiber.
2. Eat breakfast
Skipping breakfast is the main cause of consuming more calories during a day. Having a solid breakfast can boost your metabolism and ward off any hunger pangs. Oatmeal is a great morning food because it is a slow-digesting food which lengthen your full time.
Chewing something sends signals to your brain that you have eaten something substantially. A sugar-fee chewing gum bar does have a certain ring to this.
4. Eat mindfully
Say it with me and Dr. Dawn Blatner: “Eat slowly and mindfully, do not engage in multitasking — reading emails, watching television — concentrate on your meal.” Spend an hour and a half to finish your meal. Chew carefully to prolong the meal. This will help you feel full longer.