Tags: health
You can lose 10 kilos of fat in 30 daysby optimizing any of the three factors: exercise, diet, or drug and nutritional supplementation.
Athletes usually focus on all three factors. But in this post we will look at what I call "low carb diet".
Here are 4 rules that I follow:
Rule #1: No White Carbs
Try to avoid any carbohydrates that are white. Therefore, foods such as cereals (especially rice), potatoes, flour, fried under a strict ban!
By avoiding "white food" you guarantee yourself safety.
Rule #2: Stick to the same diet
The most successful diets, whether their goal is muscle gain or fat loss, is to eat the same thing several times a day. Combine and build your meal by choosing one item from each of the three following items:
Proteins (proteins):
- Egg whites or one whole egg for flavor
- Chicken thigh or fillet (preferably boiled)
- Organic veal (beef) with herbs
- Not oily fish
Legumes:
- Lentils
- black beans
- Pinto beans (pinto beans)
Vegetables:
- Peas
- Spinach
- Asparagus (string beans)
- Mix of fresh vegetables
Eat as much as you like in the above foods. Select 3-4 regular meals and repeat them every day. Let it become your habitual food. By the way, in almost all restaurants you can ask to replace french fries or spaghetti with a light salad or just fresh vegetables.
Many of those who go on “low-carbohydrate” diets are unhappy with the fact that they do not have enough energy for the day and leave this diet, not because such diets do not work, but because consume fewer calories than they expend.1/2 cup rice has 300 calories and 1/2 cup spinach has only 15! Vegetables are not very high in calories, so I advise you to add more legumes to your diet, they are more high in calories.
Some athletes eat 6-8 times a day to break up calories and avoid fat gain. I think it's very inconvenient. I eat 4 times a day:
- 9:00 - breakfast
- 13:00 - lunch
- 16:00 - small second lunch
- 19:30-20:00 - sports training
- 21:00 - dinner
Here are some of the dishes in my diet all the time:
- Scrambled egg, soft-boiled egg, black beans and a salad of vegetables baked in the oven or microwave.
- Organic herb beef, pinto beans, spinach and guacamole sauce.
- Chicken fillet, lentils and vegetable salad.
Rule #3: Don't Consume Calories in the Form of Drinks
Drink a lot a lot of water and as much unsweetened iced tea, hot tea, diet sodas, coffee (no milk or cream), or other no-calorie/low-calorie beverages to your heart's content. But avoid fruit juice, soft drinks (especially carbonated drinks), and milk.
I am a wine fanatic and drink at least one glass of wine every night, which I believe helps sports recovery and fat loss.
Rule #4: Take one day off per week
I recommend Saturday for the so-called "False Slimming" day. This is the day when you are allowed to eat whatever you want, and you can go out of your way to eat a candy bar, ice cream, burger and other unhealthy goodies.
Paradoxically, drastically increasing your calorie levels in this way only increases fat loss, ensuring that your metabolic rate (thyroid function, etc.) is not downregulated from extended caloric restriction.
You got it right: horribly unhealthy foods can help you lose fat. Welcome to the perfect world!
Well, let's summarize:
- get rid of 10 kg of fat in 30 days is quite real
- don't eat white carbs
- stick to your regular eating schedule
- don't eat a lot of calories
- make one “unloading” (or vice versa – loading) day a week
- diet and proper nutrition is of course good, but also do not forget about regular physical activity
