Food for weight loss – how to sharpen the diet with diet and dietary supplements
Food for Weight Loss – How to Sharp Your Diet With Diet and Supplements Weight Loss, How to Lose Weight Loss, Is Not Just About Training. The exercise creates a stimulus for the body composition, but it is what and how much you eat that determines whether you go up or down. In this article we look at the correct diet and supplements to sharpen the shape. Much fat, a little carbohydrates and a lot of protein. Or a little fat, a lot of carbohydrates and a lot of protein. Which diet is the best, and how should you really eat to lose weight and fix the shape? The bills rage with the diet experts’ advice. So you can go down 9kg in two months, get the pads in four weeks, or flat to the stomach for your vacation. It is at least what is promised. The truth about sustainable weight loss – which not only gets the weight of temporarily but yields long-term results – is not as dramatic as newspaper headlines. It does not have to be extremely intense or suffering. Because you do not have to settle in the gym, follow diets that ban everything you like and appreciate stopping in your mouth when following a diet adapted to you. It’s not about what suits someone else best. Because it’s not about friends, colleagues or models on the covers. It’s about you – what works best for you. The question is, how do you know what works best for their own body? First, you need to find out how much calories you should eat. Calories are the amount of energy you consume. If you consume more than you do, you lose weight. If you consume less than you lose weight, you lose weight. It is the difference between an excess of calories, which gives a weight gain, and a loss of calories – which gives a weight loss. No matter what diet you follow – how much carbohydrates or fat it contains – you need to eat enough calories to maintain muscle mass, but little enough to create a calorie deficit. Because a calorie deficit is a prerequisite. It is due to something called thermodynamics – or the law of thermodynamics – and energy consumption. The number of calories is, after all, the most crucial for weight loss. You can find out your personal energy needs by finding out on BMR. BMR stands for basal metabolism and is metabolism. The amount of energy you need to keep the weight. Basal metabolism is calculated by weight, length, age, gender, physical activity (with exercise and other) and simply shows how much kcal body needs to survive. This not only applies to recovery of muscle and strength training, high intensity fat burning, or exercise training – but also for hormone production, endocrine system, and organs to function. You can figure this out yourself, if you want, but the formula can be tricky. In fact, there are two: the Harris-Benedict equation or the MD Mifflin equation (the former is more proven but the latter was recently updated and is therefore more accurate). Both can be found and used on Food Calculation that you will find here. Enter your personal information and get your energy needs. The energy requirement shows how much calories you need. Consider a slightly smaller deficit if you want more long-term results, where the risk of muscle loss is less, and a little bigger excess if you want to intensify weight loss even though it may make you less muscle mass. 400-600 calories in deficits per day are a good rule of thumb for a sustainable long-term weight loss, but some find it easier to maintain motivation with shorter diets with greater calorie deficits. If you know that hunger can be a challenge, then less calorie deficiency fits better, as it makes the diet less challenging. One disadvantage may be that it takes longer. Now you know how much calories you need. Remember – regardless of preferences, what kind of diet you prefer – the body weight is primarily about the number of calories. Now it’s time to figure out the energy percentage, the distribution of macronutrients, and then we’ll look at how dietary supplements can help you lose weight – like the dot over you. Carbohydrates and fat are a lot about what you think are the best for you. Some prefer more carbohydrates. Bodybuilder is a good example. For maximum muscle growth, bodybuilders also need carbohydrates because the primary fuel of the muscles is glycogen which is a form of carbohydrates. With minimal amounts of carbohydrates in the diet, recovery is impaired, as the carbohydrate intake of the muscle deteriorates. Some fitness coaches, such as athletes in triathlon, but also many cyclists, prefer a more carbohydrate-low diet in favor of ketones. Because more fat can give more long lasting energy. What your body is best at is about the condition, how the insulin sensitivity is, but also the body composition today. Plus – not least – what goal you have.
Other supplements that work, which help reduce muscle loss and optimize recovery, are nutrients like protein and carbohydrates. Whey before and after exercise, for muscle building blocks that stimulate protein synthesis and start recovery. Casein before bedtime as an evening meal to give the body amino acids throughout the night, carbohydrates that fill the nutritional supplies of muscles that end after exercise and amino acids like EAA or BCAA that function anti-catabolic are also good supplements that contribute to your results. Start with the ground, vitamins and minerals, and build on the nutritional supplement with nutrients like carbohydrates and different types of protein. There you have a well-functioning, thoughtful and sustainable strategy that ensures that you do not suffer from deficiencies while recuperating after exercise, minimizing the risk of muscle loss and losing weight in a healthy way that makes you feel good.
When your goal is weight loss, supplements like fat burners, performance enhancers like creatine and PWOs can provide an extra boost of energy that helps you perform to lose weight more effectively. But none of this works long-term unless you first cover the base with vitamins, minerals and nutrients. Adding a strong foundation with supplements that cover the basics can also count on more noticeable effects of substances like creatine, beta-alanine and caffeine. To be on the safe side: focus on multivitamins, omega-3, carbohydrates and protein first. Then consider whether you can get more of your exercise, more progression, or increased energy consumption, if you add creatine (so you can eat more) or a PWO / fat burner (to conserve more energy). With a personal dietary schedule based on the energy requirement, a macro distribution with the right amount of protein and dietary supplements you need is nothing that can stop your weight loss.