subject: What An Effective Fat Loss Diet Looks Like [print this page] What An Effective Fat Loss Diet Looks Like
Nutrition plays a vital role in fat loss and muscle gain. Even if you are exercising every day, your body will not show quality results without a fat loss diet. There are several nutrition principles that should be followed regardless of your genes, sex, age, or fitness goals.
Simple Fat Loss Diet Rules
1. Consume five small meals each day instead of three large ones.
2. Drink one cup of water each hour, or at least 8 cups a day.
3. 25% of your daily calories should come from protein in each meal.
4. Only 20-40% of caloric consumption should come from carbohydrates.
5. Another 20-40% caloric intake should come come natural fats.
6. Avoid pre-cooked and processed foods as much as possible. Instead, choose raw fruits and vegetables.
7. Stay away from heavy fats and carbohydrates.
8. Avoid sugary and sweet foods, alcohol, junk foods, fried foods, and processed foods.
Protein Sources
The best sources of protein come from eggs, cottage cheese, fish, poultry, and lean meats. Many dairy products contain significant levels of protein, but they should be limited in your daily diet since they are also filled with sugars and fats. Nuts, legumes, lentils, and beans contain lots of protein and should be your main source of protein if you are a vegetarian.
Carbohydrates
Carbohydrates for a fat loss diet should originate from whole grains, vegetables, and fruits. Some examples of perfect carb sources are spinach, broccoli, and natural green beans. Whole grains like brown rice and plain oats are also great for your daily meals. Moderate amounts of berries and fruits can help to increase your energy and sugar levels.
People on a fat loss diet should avoid processed carbohydrates such as pastas, white bread, and breakfast cereals. Although corn and potatoes are natural foods, they are filled with fatty content that can have a negative effect if you are trying to lose weight. Even whole wheat bread should be passed if you can eat brown rice or whole oats.
Healthy Fats
Some healthy sources of fat include salmon, tuna, and other fatty fish with Omega 3 acids. Flax seeds, egg yolks, and nuts also have large quantities of healthy fat. Excess animal fats and dairy fats can be dangerous for your health and contribute to weight gain, so they should be avoided at all costs. You should also stay away from fats that are found in commercial sweets and salad dressing. Vegetable oils can also be harmful, especially if they are used in large quantities like in deep fried food. Instead of deep frying your meats, you should try steaming, broiling, or grilling them.
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