It would seem that a successful reduction is associated with a murderous period during which you can only eat at specific times, strictly defined, full-value products with an appropriate glycemic index. However, there are some very interesting tricks, the introduction of which will help you burn fat faster. Their operation has been proven in practice or scientifically. “Tricks”, this is a good wording, will allow you to go through this difficult period without fear of stagnation in fat burning.
Cheat on your diet. Use “cheat meal” or “cheat day”
Can not you lose your weight by eating only clean food? This is probably because you can not stand without your favorite meal and podjadasz. Cheat on your diet does not mean that you eat whatever you want in the end of the day and in unlimited quantities. A cheated meal, or a deceitful day, also have its rights. Know that this method of deception is recommended not faster than in the fifth week of reduction, when the metabolism releases accordingly. “Scams” in meals can be performed even at an advanced stage of body fat reduction.
How it’s working? If you are on a reducing diet, which is below the daily energy requirement, your body produces much smaller amounts of hormones. The leptin hormone reaches a particularly low level. Leptin causes hunger to decrease and the metabolism speeds up. So if the level of this hormone drops, you burn less calories, and the hunger becomes bigger. “Over-eating” will cause the level of leptin in the body to suddenly increase, and thus – the metabolism will accelerate and the hunger will become less noticeable.
Do it this way If you decide on a cheated day – increase the daily caloric demand by 25-50%, but double the amount of carbohydrates consumed. If you prefer to use a cheated meal – choose your favorite dish and eat as much as you like. Remember to take such a stepping stone up to once a week.
Eat at bedtime
During sleep, your body does not get food from the outside, so you can say it is fasting. However, the fact that you sleep does not mean that the body is not functioning. To maintain all vital functions in the norm, in particular mental fitness, amino acids are necessary. If you do not provide them with the right amount before bedtime, they can be taken from your muscles. If this happens, the metabolism slows down, and with it the rate of fat burning.
How it’s working? Eating the right meal at bedtime will cause the amino acids to be taken from food, not from the muscles. Of course, it is not said that only protein and fat should be accepted. A reasonable portion of carbohydrates will also bring more benefits than losses. I recommend low-fat country cheeses, low-fat white cheeses, peanut butter, Greek yogurt, nuts or protein supplements with an extended absorption time.
Make the best solution would be to ingest a tablespoon of peanut butter together with a relatively adequate amount of low-fat white cheese. Another solution may be a protein supplement.
It has been established that simple carbohydrates are the best solution to give a strong kick before training. Of course, this is true, but it will not help in fat burning, in a way that slowly absorbed carbohydrates with a low glycemic index.
How it’s working? One study published by the National Taiwan College of Physical Education clearly indicates that athletes who consumed healthy sources of carbohydrates with a low glycemic index burned more calories during training than their pre-workout carbohydrate colleagues. In addition, they were able to train longer, which also had a big impact on the final result of the research.
Do it for about 30 minutes before training, consume 20 – 40 grams of carbohydrates with a low glycemic index, such as whole wheat bread, oatmeal, sweet potato, etc. The supplement may be a protein supplement, not more than 20 grams.
Focus on fats
Just because you want to burn body fat does not mean that you should limit fat intake to a bare minimum. Products containing healthy fats, namely omega-3 fatty acids as well as individual unsaturated fats can actually help in fat loss.
How it’s working? Most hormonal changes occur due to the consumption of fats. By limiting them to zero, you will cause the body to slow down in all possible levels. This is supported by many studies.
Do it like that. Deliver fats at 20-30% of your daily energy needs. The best sources of omega-3 fatty acids are fatty fish (salmon, trout) as well as walnuts. The best and generally available sources of individual unsaturated acids are avocados, olive oil, peanut butter and eggs.
Eat “fruits that burn fat”
Do you know someone who is obese when eating only fruit? Certainly not. Fruits are sugars, but some of them are much better than you might think, especially when burning body fat.
How it’s working? A study done by students of “Scripps Clinic In San Diego, California” gave a real picture of the effects of some fruits on the final effect of reducing body fat. Consumption of half a grapefruit or 200ml of grapefruit juice 3 times a day for 12 weeks caused an average decrease in body fat by about 2 kg in the subjects. Consumption of grapefruit reduces the insulin level and increases the metabolic rate. Apples, on the other hand, contain antioxidants (polyphenols) which, in addition to increasing strength, support fat loss.
Do it, add grapefruit juice to your diet, 2x a day, preferably for breakfast and dinner. In addition, eat an apple before training (1 large apple contains about 25grams of slowly digested carbohydrates). Remember to include energy needs in a day.
Remember about calcium
Although many bodybuilders advise against daily consumption of dairy products, it should be remembered that in addition to a large amount of protein, it is a very good source of calcium for the body.
How it’s working? In many studies, positive effects of calcium on fat loss have been demonstrated. One of the hormones – carcitriol, which causes fat gains, is inhibited while consuming adequate amounts of calcium in the diet. In addition, calcium can reduce the absorption of fats from meals.
Do not be afraid to add dairy products to your diet, such as cottage cheese, Greek yoghurt – up to 2 times a day.
Drink large amounts of water!
Apparently normal, but often overlooked. Water is the best and cheapest “dietary supplement” used during the period of body fat reduction.
How it’s working? One of the studies carried out in Germany showed that drinking 2 glasses of water (about 0.5l) between meals increased the metabolic rate by 30%! Do you know a better supplement? Certainly not. This is due to the release of norepinephrine due to the intake of more fluids.
Drink 2 cups of water between meals. Assuming you have 6 meals a day – you should consume 10 glasses of water, not counting the one consumed with the meal.
“Real men do not eat soy – real men only eat meat.” A nonsense saying, probably invented by an acupuncture with a big belly. Soybeans eaten during meals are a potential fat burner – much cheaper than those offered by supplement manufacturers.
How it’s working? Researchers from the University of Alabama (Birmingam) have shown that people who consume 20 grams of soy protein every day for three months lost a significant amount of body fat to those who only used casein proteins. In people regularly consuming soy proteins, there was also an increase in the level of growth hormone, which is responsible for increasing the musculature, as well as burning fat.
Add 10 grams of soy protein to a sheik or a pre – training and post – training meal.