You've definitely heard it before: to get rid of that stubborn fat and start building muscle, you need protein. The body can burn protein to survive, but it prefers carbohydrates and fats; so when you feed it mainly protein, it will go for the carbohydrates and fats you already have stored. That and protein builds and repairs muscle!  Fish and chicken are great sources of the stuff — you generally want to stick to the lean, white meats. Low-fat dairy is good, too, and beans, soy, and eggs are efficient sources as well. A normal person should have between 10 and 25% of their daily caloric intake from protein. We are not forgetting fiber! It's slow to digest, helps you feel full and it acts like a sponge to water and fat. So add beans, whole grains, brown rice, nuts, and berries onto that list of awesome foods to eat you have going. Some people believe that a no-fat or low-fat diet automatically makes for a good diet. Well, a low-fat diet, sure, but only if you do it right. You want to stick to the good fats, such as unsaturated, omega-3s, and omega-6s.  The fats that you should keep in your diet should be from fatty fish like salmon, olive oils, avocados, and nuts. However, just because they're good doesn't mean you should overdo it. Always consume any food in moderation. In case it needs to be said, the fats you want to avoid are the ones that come in packages. That includes the frozen ones! Stay away from cookies, cakes, potato chips, and fast and fried foods. They're just not worth the calories. Fats that are solid at room temperature are full of saturated fat, which you should avoid. This includes butter, lard, and coconut oil. This is where things start to get a little confusing. There are very, very different schools of thought when it comes to carbohydrate. There's the Atkins camp which says no-carbohydrate is the way to go. Well, sure, that'll get you to burn fat, but it's totally unsustainable and anything that recommends you cut out 60% of your body's preferred energy should be questioned. Instead, let's consider some other ideas:   Carbohydrate cycling. The science behind it is that you have a couple low-carbohydrate days (about 1g per pound of body weight) that get your body into a catabolic fat burning state. But then you have a day of high-carbohydrate intake, that gets your metabolism running. Without that high-carb day, your metabolism starts shutting down.  Timed intake. Complex carbohydrate (brown rice, beans, oats) can be consumed before 6 p.m. (in general, late night eating isn't advised). Simple carbohydrates (fruit, sweetened yogurt, honey), however, should only be consumed post-workout. When the body is still reviving from your sweat session, the simple carbohydrates get stored as glycogen, not fat. Otherwise, they should be primarily avoided. We've talked about carbohydrate cycling, but there's calorie cycling, too. And it's the same science behind it: if you don't eat enough calories, your body freaks out, starts shutting down and eats away at your muscles. Therefore, when you're on a low-calorie diet, you have to have days of higher caloric intake to keep it going and your metabolism up.  1,200 calories and under is where starvation mode generally starts. If you're interested in calorie cycling, know how many calories your body needs before you start playing around with the numbers. You can have days under this number, but make sure they're not consecutive.  To determine how many calories you should be eating a day to meet your needs and goals, consult with your physician or a registered dietitian. This method is good for those who have plateaued. If you have that last bit of fat you want to lose, give this a shot. Getting rid of body fat is all about the metabolism, especially when all you have to do is get rid of that last 5-10 lb. And to keep up the metabolism, you gotta be eating constantly. But hold it! You've probably heard that eating 5-6 small meals a day is key. Well, it's close. But it's not perfect. Here's the thing:  When you eat small meals all the time, your body is constantly producing insulin and never getting to a burn stage. That, and you never really feel 100% satisfied. So instead of eating 5-6 small meals a day, eat three decent ones and two snacks. It's the same idea, but refined for efficacy.  Breakfast! Let's say it together: breakfast! It's so important. Your body needs to know that it can start burning calories and breakfast is exactly that flag. There are no magic foods that will burn fat by themselves. While a healthy diet can help you lose weight, only exercise can turn your fat into muscle.
اعتمدي على البروتين والألياف. تناولي الدهون المفيدة. حددي كمية النشويات التي تتناولينها. جربي حمية تدوير السعرات الحرارية. تناولي الطعام بشكل متكرر.