This is the best way to lose weight but also muscle mass. We must gradually reduce intake. For the percentages if we want to lose weight and limit the loss of muscle mass, leaving 30% of calories from protein, 20% fat and 50% carbohydrates. Use these calculations for the software or nutrition Nutrical table of
calories in the diet of the site.
If you are new to weight training and you know there nothing in nutrition, please see the dietary protein to be sensitized on the importance of the protein when it is a regime of weight training. For your diet then your hair, eat quality protein with each meal and vary your sources to maximize absorption. For example you can add animal protein by plant proteins from legumes or starchy foods. Maintain a high intake of protein without being excessive.
Carbohydrates gradually decrease but do not remove the long term to keep its strength and fishing for your daily activities and your sports. Simple sugars can be consumed in the morning with breakfast and after the meeting to accelerate recovery and restore glycogen. It will need to adjust this contribution according to the intensity of the meeting. Following the assessment and the results of the scheme on your body should adjust this parameter, ie slow increase carbohydrates that have a low glycemic index if there are too many weight loss or decrease if there is not enough. table glycemic index. It is preferable to reduce the onsumption of carbohydrates in the evening to avoid storing them in the form of adipose tissue (body fat). The dinner will be rich in protein and low in carbohydrates.
Make the hunt for fat no longer swallow a gram is harmful to health. We must eat enough to avoid eficiency. Choose oils rich in essential fatty acids and can never get below 10% of caloric intake.
It is those who bourrent, fills and wedge. For example, grains, fiber, vegetables, legumes, fruits, oatmeal and more. They are not fat and fiber are not absorbed by the body. “You should avoid being hungry during your plan in trouble to throw on the worst.”
The advantages are many: increased metabolism (digestion), better absorption and utilization of nutrients and calories, improved production of hormones (endocrine system), increased protein synthesis, quicker recovery, stable rate of energy.
They said thermogenerators increase heat production by the body. These include caffeine. Those herbal as black, the Orthosiphon, artichoke, dandelion have some interesting properties. Others are lipotropes as
choline, inositol, guarana and citrus aurantium. They can be a plus in a regime of weight loss.
This helps to stimulate muscle anabolism. Recharging carbohydrate is a technique used by bodybuilders for not lie flat and prevents the excessive diet lowers levels of energy and hormones. This allows the muscles to recharge glycogen and keep the strength and volume. Consider also that weight training is catabolisant ie it destroys the muscle. To limit the catabolism of carbohydrates consumed after the workout. This power ring is the basis of the Plan Zigzag addressed on this site.
