Proper diet for weight loss

In short the diet should be like this:- a lot of protein. Up to 4 grams per kilogram of your own weight, low carbohydrates and fats. Now details

Why so much protein? Protein isn't stored in the form of fat. No, of course, the body can convert proteins into fat, but with the above mentioned workouts and lack of carbohydrates transformation of proteins is just idiocy, because our body will not do that due to the large amount of fat present that it used instead. Why do we need so mush protein: 1) for muscle mass maintenance.

2) As I have said you must train intensively, and for training in such a manner we need energy in the form of muscle glycogen. Where do we get it, if we don't eat carbohydrates? Right ! from protein! When there is a lack of carbohydrates, the liver extracts from proteins alanine, and from (attention!) FAT - glycerol, to produce glucose (a simple carbohydrate) from which will be synthesized glycogen.

Now about carbohydrates. They need to be almost entirely excluded from your meal. Why. To answer this question let's consider the concept of glycemic index (GI).

All carbohydrates (monosaccharides, oligosaccharides and polysaccharides, i.e. simple, medium and complex carbohydrates) from our bodies are eventually processed into glucose (simple carbohydrate) - blood sugar. The speed of this process reflects the concept of GI. That is, the faster a carbohydrate turns into glucose, the higher the GI, and vice versa. Glucose is needed by cells as a source of energy (and for the nerve cells - glucose is the only source of energy), and "someone" should deliver it to the cells. This "someone" is a hormone called insulin.

In a healthy body (if not diabetic) if the levels of glucose in blood increase this leads to increasing the insulin levels, which is intended to deliver received glucose into cells. When we eat carbohydrates with low GI, the glucose enters the cells (eg, muscle), and is completely absorbed by them. If we eat carbohydrates with high GI - this leads to a jump in blood sugar. i.e. the level of glucose rises , and in response to that increases the production of insulin. Glucose rushes into cells, which are simply unable to absorb such a quantity of "fuel" per unit of time, even if the total amount of glucose that enters the organism during the day is small. But there is an exception - the fat cells. And therefore all the glucose which can not be absorbed, will be totally assimilated by the fat cells.

Many people are asking such a question - what if I eat foods with low and middle-GI (legumes, whole grains, many fruits and vegetables)?

Well, generally speaking, you can eat , but if the amount of carbohydrates is exceeded - you won't lose weight, but gain it.

And now the answer to the question why exclude carbohydrates from the diet.

1)   To make the body to synthesize carbohydrates from fat.

2)   insulin. One of the reasons why some people easily gain weight - the fact is that their body produces more insulin. This hormone drastically reduces catabolic processes in the body (including the burning fat process )

Most people think that carbohydrates are our enemies...

This is not true. When there is a lack of carbohydrates   metabolism slows down and the body begins to consume fewer calories during rest periods and when exercising. Fat Burning slows. So what should   I do then?? Some people advise   that every   few days to increase the consumption of carbohydrates. But more correctly would be to increase the consumption of carbohydrates once every several weeks not days.

Also, it is vital to take a portion of carbohydrates after a workout And here are the appropriate carbohydrates with a high GI index (rice, potatoes, pasta , and also you can eat something sweet, but only immediately after workout). At this time the body requires a strong "stimulation of carbohydrates".

And one more bag of tricks. From scientists can often hear: "Fats burns in the fire of carbohydrates". This means that a certain amount of carbohydrates is necessary for burning fat. For this during a workout, use a small amount of carbohydrates in a sweet drink, such as jam with water (just do not buy all sorts of carbohydrate supplements!!!). Also, you must eat enough fiber. Not less than 400g of raw vegetables and fruits (except bananas, potatoes, etc.). Fiber is needed in order to "sweep" from your digestive system breakdown products of proteins. Besides fiber, you need to consume large amounts of fluid.

Now about the water. You should always drink a lot of water.

Now about food additives.

The only nutritional supplement that can help burn fat - is ephedrine.It is usually used with sugar with aspirin and caffeine. Everything Else - extortion of money I can only say that if you have a heart disease, particularly mitral valve prolapse, consumption of this additive is prohibited. And if you want to use it I suggest you to consult your doctor!

The only supplement that I used - strong coffee. Caffeine stimulates the nervous system, and helps you train more intensively.

Drink coffee before training, recommended an hour before the workout. Coffee won't help you lose weight but is has a stimulating effect, very useful when you are on a low the carbohydrate diet.

That's all you need to know for losing weight! At the end of the book there is a list of products that you can use for planning your daily meal. Good luck!