Weight reduction at the expense of subcutaneous fat

Weight reduction

1 kg of body fat corresponding to about 7000 kcal.

We lost 1 kg subcutaneous fat food should enter 7000 kcal less than you spend daily activity and basal metabolism, or spend daily activity and basal metabolism 7000 kcal more than you can enter the food

The right way to this goal:
reduce calorie intake
increase daily activity
increase basal metabolism
Make 2 of these 3 things
do all three things

It is possible to lose up to 1 kg of body fat per week

Any weight loss is greater than 1/2 pounds a week, leading to the loss of 1 kg of muscle mass every lost 3 kg subcutaneous fat

NUTRITION

First Calorie intake

– 1st, 2nd, 3rd day: 1000 kcal less than the usual number of kcal
– The fourth day, the usual number of calories (1,000 kcal more than the previous three days to avoid slowing metabolism)
– 5,6,7 day: 1000 kcal less than the usual number of kcal
– The eighth day: the usual number of calories (1,000 kcal more than the previous three days to avoid slowing metabolism)
– Etc. ..
average daily reduction in input so: 750 kcal, which corresponds to a reduction of approximately 100 g body fat a day

– Taking a small daily caloric intake prompting the body to accept the situation as normal, so the missing reasons for the reduction of body fat and to reduce caloric intake slows down your metabolism, or calorie consumption, with constant low calorie intake can even increase in body fat !

– Taking a small daily caloric intake would lead to a decrease in muscle mass, which would be an undesirable weight loss because muscle, at rest, consume a lot more calories than fat tissue
– Reduce the muscle, which izgarači, leads to an increase in body fat!
– Increase in caloric intake every fourth day, the preservation of muscle mass

2nd Daily meal schedule

– The total daily amount of food should be divided into as many meals: at least six
– A small number of servings stated in the body to create an inventory, a large number of the spending calories
– Calorific value meal should, in principle, to decline towards the end of the day

3rd Food Choices

– Avoid fatty foods!, As far as avoiding obvious and hidden fat, yet we enter a sufficient amount of essential fatty acids

– Carbohydrate foods rather than use the one with lower glycemic index, because it leads to a slower rise in blood sugar and lower insulin secretion (pasta, rye bread, orange, apple)
– Such is the level of blood sugar is approximately constant, resulting in constant working ability, and without insulin secretion is no possibility of storing sugar from the blood into adipose tissue

– When taking carbohydrate foods with a higher glycemic index (table sugar, cakes, banana, rice), blood sugar rises rapidly and is excreted insulin that the sugar from the blood draw (drop in blood sugar drop challenges currently being working ability) and store it in muscle (only if the muscle is sufficiently exhausted) and subcutaneous adipose tissue

– When taking carbohydrate foods with a higher glycemic index obviously can constantly feel tired and gain weight at the same time

– Carbohydrate foods with a higher glycemic index is desirable only immediately after training, when it is necessary to excrete insulin to blood sugar as quickly retract the exhausted muscle (but if your blood sugar more muscle than it can accommodate, the excess insulin Sugar still stored in the adipose tissue, which has unlimited storage capacity)

GLIK foods. index
white bread 69
bread wheat 72
rye bread 42
ice cream 36
Skim milk 32
whole milk 34
Yogurt 36
Apple 39
banana 62
Cherry 23
Grapefruit 26
Grapefruit 45
orange juice 46
Orange 40
Peach 29
Pear 34
Plum 25
raisins 64
Fructose 20
Glucose 100
Honey 67
maltose 110
sugar (sucrose) 59
Brown Rice 66
White rice 72
wheat 54
Corn Flakes 60
oats 49
white spaghetti 50
Brown spaghetti 42
cooked bob 40
Black peas 33
carrots 92
Lens 29
mashed potatoes 60
brown potatoes 96
strain 15
tomatoes 36

Protein foods should contain as few hidden fats (chicken breast without skin, hake, whites, protein powder)

Water should be drunk in large quantities as a minimum 1litre per 1000 kcal, and in the case of excessive sweating even more

Additives
vanadium sulphate directs blood sugar more muscle than fat
Chrome works much like vanadium sulphate
carnitine in nutrition with an extremely small amount of carbohydrates facilitates the utilization of body fat for energy production
“Fat Burner” have no significant effect

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