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The Best Nutrition Plan for Fat Loss
What Is The Best Diet Plan For Fat Loss?
As you may or may not know (if you don’t, this article is what you need), most fat loss happens in the kitchen. You love to run and run and run until you can’t run (this post explains why it’s not), but if you don’t eat right, you won’t notice Fat loss products you want to see. Even if you are eating all the healthy foods, you may not be seeing the fat loss you want to see. What is this? It’s about macronutrients. While eating a healthy diet is a good start, sometimes you have to move on to a more balanced diet to get the level of definition you want. This article explains what fat loss is and what diet plan to follow to achieve it.
A Quick Look at Fat
Fat has many functions in the body, but the main function of fat is as an energy reserve. Fat is a powerful source because it stores twice as many calories per gram as carbohydrates and protein (9 cal vs 4 cal, respectively). Most lean adults store fat to stay healthy for at least two months.
What Causes Fatty Acids?
Fat is stored in adipocytes, which can be used to remove or store fat based on energy levels. Energy levels are determined by food intake. When energy is high, fat is stored in adipocytes. When energy levels are low, such as during fasting or exercise, insulin levels decrease and epinephrine levels increase. Epinephrine releases fatty acids from the adipocyte.
Fatty acids take a long journey throughout the body through various processes and cells. If you want to learn more about it, check out “The Physiology of Fat Loss” by Dr. Len Kravitz on Google. If you are interested in how diet can lead to fat loss, continue reading.
Low Fat Diet Plan
There is a lot of controversy about the right diet plan for fat loss. The hard part is that it varies from person to person because there are so many variables involved. Your physical activity, daily activity level, age and gender all play a role in shaping your fat loss diet plan. The important thing to remember is that no number or formula will give you what you need. Your body is unique, and every technique needs some tweaking. This is something you can easily understand. Fortunately, I’ll give you a good place to start now.
In my personal experience, with clients and my own body, I have found great success with a macronutrient ratio of 40% Fat: 40% Protein: 20% Carbohydrates. I’ll talk more about that in a second, but I want to reiterate that this should be used as a starting point. You may need to adjust the ratio to find one that works for your body.
When it comes to 40% Fat, I make sure to include plenty of mono- and saturated fat because these have been shown to increase testosterone. It also contains polyunsaturated fat. If you are a woman, this may be less for you, so you can stick to lean foods with less saturated fat. Trans fat should be avoided at all costs.
40% protein is a type of protein that your body can absorb. Whey protein is my favorite choice. For some people, Whey concentrate is too strong for the stomach, so Whey extract should be substituted. If you are trying to avoid dairy, it is best to choose egg or pea protein. I highly recommend that you invest in a protein powder, because 40% of your total calories are a challenge (and expensive!). Protein powder is cheap, effective, and easy to reach your protein goals.
Carbohydrates make up 20% of your diet, but it’s also the hardest part to make. When it comes to fat loss, keeping your blood sugar in check is important, but it’s also important to have the energy to kill and recover. I avoid starchy carbs like sugar (including fruit) unless they happen before or right after my workout. Starch carbohydrates raise blood sugar, which helps with energy and recovery. If you eat starchy carbs, don’t do it, your body will probably store the sugar as fat. Before and after work I eat starchy carbs, the rest of the day I stick to non-starchy carbs like vegetables and other high fiber foods. A good rule of thumb I follow is to stick to foods that have a 3:1 or less starch:fiber ratio. For example, it has 6 grams of carbohydrates and 2 grams of fiber. This is a 3:1 ratio, which is good to eat at any time of the day.
What if this ratio doesn’t work?
There is a real chance that this ratio will end for you at one point or another. As I mentioned earlier, many factors go into finding the right ratio of macronutrients. If you start to feel like you’re not doing your best, you need more carbs. If you don’t feel like you’re making progress because you’re not recovering quickly, you need more carbs. I would never reduce your carb intake below 20% because it can cause hormone imbalances and fat loss.
When it comes to changing your ratio, make small changes. Do not adjust more than 5% at a time. For starters, if you increase your carbohydrate intake by 5%, decrease your fat intake by 5%. Track your progress for two weeks, if you see success keep it up. If you don’t see progress, make another small adjustment.
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