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Lose weight tasty and healthy. Fat burning diet: effective menu, quick results and reviews. fat burning diet fat burning breakfast

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

For each specific person, the abstract concept of a sports diet acquires an individual meaning. The athlete chooses those foods that are well absorbed by the body, and creates a clear nutrition scheme with their participation. A properly designed sports diet for burning fat helps to strengthen muscle tissue and keep the body in good shape.

If you decide to engage in certain workouts, think carefully about the nutrition program so that physical activity does not go to waste. Let's look at this topic in more detail and find out how to develop a sports diet.

Features and rules of diet

When drawing up a nutrition plan, you must understand that prerequisite any sports diet for weight loss is to saturate the body with useful components. These include natural substances needed to strengthen muscles and maintain tone. Write down for yourself the key points without which a sports diet cannot be complete:

Diet variety. The necessary components can be obtained from various foods. Make a detailed list of healthy foods and eat them in turn, combining with each other.
Proper preparation. Make sure that the fat content of the dishes you eat does not exceed the norm. In addition, the content of other components should be within reasonable limits: proteins, carbohydrates, vitamins, minerals.
Fractional nutrition. Divide the daily amount of food into 6-7 small portions. Eat them at intervals of 1.5-2 hours.
No food before bed. The last meal is no later than 19:00.
Only fresh and natural. Healthy sports nutrition for burning fat excludes processed foods, fast food and other harmful products.

Diet plan for weight loss and muscle gain

Whether you're hitting the gym or just about to sign up for a workout, think about the right sports nutrition to get rid of excess weight and muscle strengthening. When compiling a diet for every day, include in the diet products that contain the components necessary for the development of the body:

Carbohydrates to provide extra energy. The normal daily volume is calculated from the ratio of 5-10 grams per kilogram of the athlete's weight.
Squirrels. For supporting muscle mass The body needs proteins, that is, proteins. This component significantly increases the effectiveness of sports activities, and also helps to restore damaged tissues. As for energy, little comes from proteins - about 13-14%. The normal daily amount of proteins with average sports loads is 1 gram per 1 kg of an athlete's body weight. If you are working out in an intensive mode, the amount of protein consumed should be at least twice as much. When compiling a diet, be extremely careful, since the abuse of proteins can lead to fat deposition and dehydration.
Fats. This component is the main source of energy. However, it's not worth leaning on it. The maximum allowable amount of fat for a sports diet is 30% of total calories. Excessive consumption will inevitably lead to a slowdown in the digestive processes, which will entail a noticeable deterioration in the general condition.
Water. During an hour of intensive sports training, the body loses from 1,200 to 2,700 ml of fluid. Besides, a large number of water comes out with urine. Compensate for these volumes by drinking plenty of water.
Vitamins/minerals. These components are necessary for the full functioning of internal systems and organs. human body. If you are on an intensive program sports training, then the vitamins and minerals obtained from ordinary food will not be enough. To ensure the effectiveness of classes, along with the usual food, you will have to take special vitamin and mineral mixtures. Thanks to sports complexes You will be able to saturate the body with the necessary substances without gaining extra calories.

List of allowed products

Each athlete chooses products for burning fat and increasing muscle mass individually, taking into account their gender, weight, age and exercise intensity. The diet will provide the desired effect only if the correct calculation of calories, content useful substances and portion sizes. As a rule, the following products are recommended for weight loss by athletes:

kefir;
low-fat milk;
vegetables;
fruits;
cottage cheese;
lean meat/fish;
chicken / quail eggs;
nuts;

Sample diet menu for the week

How to burn fat and strengthen muscles, the trainer in the gym will tell you in detail. As for the diet, you will have to make it yourself. Below is an example of a proper sports nutrition scheme that is suitable for moderate physical activity. For starters, take it on board. Subsequently, you can adjust some of the points of this diet individually for yourself.

1st day of the diet:

Breakfast is one banana.
Lunch - boiled beef.
Snack - a couple of apples.
Dinner - potato side dish with vegetable salad.

2nd day of the diet:

Breakfast is a portion of oatmeal.
Lunch - vegetable stew, chicken meat, dried apricots, black bread, tea / coffee.
Snack - oranges, diet yogurt.
Dinner - baked chicken meat, broccoli, vegetable salad.

3rd day of the diet:

Breakfast - four squirrels chicken eggs, plate oatmeal on the water.
Lunch - lean borscht, steamed fish, salad with cabbage and olive oil.
Snack - a couple of apples, a banana.
Dinner - porridge "Hercules" on the water, boiled chicken fillet, vegetable salad.

4th day of the diet:

Breakfast - two glasses of kefir.
Lunch - vegetable stew, boiled beef, dried apricots, tea.
Snack - grapefruit, pear.
Dinner - buckwheat porridge, baked beef meat, vegetables.

5th day of the diet:

Breakfast - unsweetened apples.
Lunch - boiled brown rice, baked chicken breast, sea cabbage, coffee without sugar.
Snack - two oranges, one banana.
Dinner - rice porridge with lamb, cabbage salad, tea with lemon, bread

6th day of the diet:

Breakfast - kefir 2.5% fat.
Lunch - carrot and cabbage salad, mashed potatoes, white bread, compote.
afternoon tea - fruit juice, apple, diet yogurt.
Dinner - oatmeal on the water, vegetable salad.

7th day of the diet:

Breakfast - an omelette of three chicken eggs, a glass of orange juice.
Lunch - soup or borscht without meat, salad with pepper and cabbage, dried apricots, unsweetened coffee.
Snack - fat-free yogurt, grapefruit.
Dinner - steamed meat / fish, compote, vegetable salad.

Video: nutrition program for athletes

The information that you will learn from the videos below will help you understand what a sports diet for drying should be for every day. A selection of videos contains recommendations from experienced professionals about effective methods accelerate muscle growth and fast weight loss. A strict diet will really help get rid of excess calories and put your figure in order! Right now you will learn how to develop a nutrition plan for yourself, taking into account all individual factors.

The fastest and most popular way to get in shape is, of course, playing sports. But during training, you need to monitor your diet. A sports diet for burning fat involves carbohydrate starvation: at the same time, fat cells disappear, and muscles do not dry out due to active loads. It is used even by professional athletes, as it only has a positive effect on the body, without causing any stress to it.

How to get started?

In the sports world, there is such a thing as drying. Some believe that this process is to get rid of excess fluid in the body. But this is a misinterpretation. It is a productive burning of fat under the skin. People who have used this procedure on themselves say that it is effective and useful.

The body's main source of energy is carbohydrates. But subcutaneous fat is also produced from carbohydrates and fats that come to us with food and are broken down into glucose. Only 70% is consumed by the body immediately, the rest has every chance to go into fat cells in the process of lipogenesis - in reserve.

The essence of a fat burning diet is to force the body to use up reserves. For this, the amount of carbohydrates in food is reduced to a critical level. It follows from this that such a diet is suitable only for healthy people, and, in addition, requires health monitoring, because. due to glucose deficiency, ketoacidosis can develop - a serious condition, up to coma. If you are not confident in your abilities - you can try.

When losing weight, during which the drying of the body occurs, it is necessary to strictly adhere to some recommendations:

Firstly, the daily maintenance of metabolism - this can be achieved with the help of separate meals and small portions.
Secondly, for dinner, in no case do not eat carbohydrates.
Thirdly, drink plenty of water, at least two liters every day.
Two hours before classes and after they finish, you can not eat.
Monitor daily calorie intake and reduce them.

For starters, you have to completely eliminate foods containing carbohydrates. But in order to prevent the body from stress, you need to do it slowly. For example: eat fats and carbohydrates in the morning, and do something light in the evening. That is, the main food will be proteins that are easily digested.

What foods are allowed and which are prohibited?

During a fat burning diet, it is worth sticking to those foods that are allowed and benefit and promote muscle growth. Let's talk about them.

We fight deposits on the stomach

Women need to pay special attention to areas in which it is difficult to get rid of fat. The fat burning diet includes mandatory physical activity. One of the effective exercises is pumping the abdominal muscles. Upper, with the help of rhythmic lifting of the body several times (usually 25-30), with two or three approaches. Lower, with raising straight legs, and lowering them back from 20 to 30 times. As well as the side press, they pump in the same way as the upper one, only in addition the body needs to be twisted to the right and left.

To achieve the result, you can additionally do cycling, running, connect strength exercises and go to the pool. Due to the latter, there is an effective disposal of body fat in all parts of the body.

That is, with an integrated approach during nutrition and exercise, you can significantly reduce weight. And if you follow what you eat after losing weight, then the result will be delayed for a long time.

But before experiencing the drying procedure for yourself, you must take into account all contraindications and consult a doctor. In no case should pregnant women, those who are breastfeeding, those who have problems with the gastrointestinal tract, kidneys, liver, and people with diabetes mellitus, sit on such a diet.

How to eat right

A diet that involves burning fat is designed for 30 days.

During the first week, you need to eat foods containing carbohydrates, in a proportion of 2 grams per 1 kilogram of your weight. Foods that are banned should not be drastically excluded. You also need to keep a constant calorie count. In order not to get confused, it is worth buying a diary for these purposes. At this time, whole grain cereals, seafood (white fish, squid), boiled chicken meat, low-fat cottage cheese and eggs should become the basis. When cooking, use as little salt and seasonings as possible. The percentage of fats, proteins and carbohydrates should be 20%, 50% and 30%, respectively.
The second week involves the use of carbohydrates, no more than 1 gram per kilogram of body weight. Salt will have to be completely abandoned. In this case, proteins will be the basis, 80% of them are necessary for the body. You need to consume the following: fat-free cottage cheese, bran - one tablespoon per day, milk, vegetables, fish meat, chicken and beef.
During the third week of the sports diet, you can see that the fat is really burned and the muscles are growing. Carbohydrates, as before, are reduced already in the proportion of 0.5 grams per kilogram of weight. If dizziness occurs, it is necessary to take sweet juice. It is already allowed to drink 1.5 liters of liquid per day, instead of the previously prescribed two. The diet should consist of chicken pulp, eggs, milk and bran (three times a day, one tablespoon each). Also, to obtain all the required trace elements and vitamins, it is necessary to drink nutritional supplements and multivitamins.
The final seven days are similar to the beginning of weight loss, from the first week. In this case, it is necessary to constantly monitor carbohydrates. Otherwise, the weight that was lost during this time will instantly return. After finishing a fitness diet for burning fat, you should also strictly monitor your menu.

Fat Burning Diet: Food Supplements

Are supplements allowed while losing weight? Of course. After all, during this period the body does not receive all the necessary complex of vitamins and minerals. In addition, they can help speed up weight loss.

With intense sports loads, it is better to choose special supplements. An excellent remedy is a complex of BCAA amino acids. It includes three amino acids: valine, leucine, isoleucine. They are needed for muscle tissue both during and after exercise. It is also recommended to drink coffee or an energy drink before class.

How to get out of the diet?

After completing a sports diet for burning fat, it is necessary to adhere to the already familiar nutrition complex for another two weeks. It is allowed to gradually add nuts and fruits to the menu. But flour products should not be consumed yet. And it is unlikely that a woman will want to return to the lost weight again, having endured so much torment.

A constant companion both during weight loss and after will be the scales. You need to get up on them every week to know how the process is progressing. If it decreases by no more than one and a half kilograms per week, then nuts should still be discarded.

This diet promotes a good metabolism. In this regard, after its completion, the body independently and most effectively spends all the substances that come.

Let's draw general conclusions, what rules should be followed during a diet for burning fat and drying the body. During weight loss, it is imperative to control the amount of food consumed. Due to the fact that even a slight deviation in grams will have a negative result.

In addition to the strict limitation in the number of products, for one-time consumption, one must adhere to fractionalization. After all, it is not in vain that it is recommended to eat at least five times a day. The volume that is eaten for the whole day cannot be divided into just three or two meals. So the stomach is not stretched, and the food is much better absorbed by the body, allowing it to work normally.

A fitness diet for burning fat involves constant training along with proper nutrition. Therefore, before embarking on it, you need to realistically assess your strengths. Because if you can't deal with physical activity, then the food that is described above will only be harmful.

Start getting rid of extra pounds You need to gradually, so as not to reduce immunity and stamina. Although it has been proven that it is possible to lose up to two kg in a week, you should not strive for such a result. It will be much better if you use a long process of losing weight - so it will be more useful.

Why do you need a fitness diet? Is it suitable for burning fat while maintaining muscle mass? What type of food will protect our main value - health? Is it possible with a fitness diet to eat tasty and gain strength for sports? All this is my new story.

Hi friends! Who does not want to be beautiful and slim - does not read articles about. Since you all read such topics, then your goal is to become fit and attractive. It is for you that I will tell you about what a fitness diet is and how it differs from all other low-calorie diets for weight loss.

So let's go!

What do they eat with what?

If you go in for sports, gymnastics, consider any kind of fitness - the 1st component for the harmony of your figure - you need proper and balanced nutrition. Eating whatever, leaning on food containing trans fats, you will not drive away the hated fat with any exercise. Even if you jump and jump for several hours every day.

What to do? Cut back on your diet? Eat unleavened cereals and herbs? This won't help either. Our body needs a full range of nutrients, especially for cell renewal, for energy, for the functioning of the brain, hormonal system and reproductive organs.

The fitness diet (listed on various websites such as Diet ru or Fitness ru) is designed to create the balance that is needed to develop muscles and be able to actively move. This is what fans of this way of eating say, and this is how it should be with proper fitness.

Do you feel skepticism in my words? I will not hide the main thing from you: when it comes to a living organism, the word “diet” becomes the opposite of the word “balance”. Why? Judge for yourself!

A good slogan is a start

Speaking about this type of diet, which in in general terms similar to the medical diet 5 according to Pevzner, his fans call the following positive aspects:

it allows you to eat your favorite foods (from among them you need to exclude all fast foods, lemonades and beer, store juices, sweets, muffins, smoked and salty);
with it, only one condition must be observed - do not sit on the couch after eating;
it is safe for any person (although there are contraindications and I will dwell on them a little later);
you can use it to lose 5 kg per week, which is "a physiological norm."

The latter is not the norm. If you start to lose five kilos in seven days, you can quickly part with the liver, which will be forced to process the breakdown products of fats at an accelerated pace. This will be confirmed to you by professionals from medical forums.

Fitness diet: a few rules to follow

This diet is designed for active people, used in fitness or sports. In order for weight loss to go actively, you need to adhere to the following points:

eat no more than 1300-1600 kilocalories per day;
meals should be taken five times a day;
portions of food are determined by the size of the palm;
before training, you need to eat well, two hours before the start of the lesson;
for women who want to lose weight, but do not want to add volume to the muscles, nothing can be eaten in the same two hours;
half an hour before the start of the lesson, you can drink unsweetened tea or coffee;
during class, you need to drink several sips of water every 15-20 minutes to speed up metabolism;
twenty minutes after class, you need to eat protein foods and slow carbohydrates, but do not consume anything that contains caffeine (coffee, strong tea, chocolate);
you need to give yourself power loads three times a week, and every day for half an hour -

As you can see, the method involves a sharp restriction of fats and a small amount of food taken.

What can you eat?

The list of products that can serve as the basis for your menu is as follows:

any lean meat, fish or seafood;
milk and sour milk with low fat content;
chicken eggs, only proteins are better;
any cereals;
vegetables and fruits other than starchy ones;
juices of own production;
still water, green and herbal teas, a little coffee.

It is believed that this way of eating is costly in terms of money, since you need to provide yourself with a variety of products, but in terms of results it is worth it.

Menu example

In order for you to understand what a fitness diet looks like in practice, I will give you a one-day menu, based on which you are free to create your own menu for a week or even a month.

Breakfast: two egg whites and two tablespoons of cottage cheese, fresh orange juice and oatmeal.

Lunch: fruit salad with fresh yogurt dressing instead of sour cream.

Lunch: porridge with vegetables (for example, rice) and a piece of boiled chicken breast.

Snack: a glass of vegetable juice with a spoonful of wheat or oat bran.

Dinner: boiled or stewed fish, vegetable salad and an apple.

Water - 2 liters minimum, not including tea and juices. As you can see, the usual menu, similar to any other of the low-calorie ways to lose weight. You can vary the table of allowed products, adhering to the above rule: one serving of food should fit on your hand.

A simple recipe to remember.

Shrimp omelette:

beat eggs with low-fat milk;
defrost the shrimp by throwing them into a frying pan;
pour the prepared beaten egg and bake in the oven;
cool and cut into portions.

This recipe is equally suitable in the weight loss menu for women and for men.

Fitness diet: contraindications

The method under consideration is useless or even harmful to apply in the following cases:

you lead a sedentary lifestyle;
do you have chronic diseases kidneys, liver, heart, vessels and other organs;
if you are a pregnant lady, a child or an old person.

The list is small, but it exists. The main reason for such restrictions is low. Considering that at least 1200 kilocalories are needed for one, the above norms will not give you either energy or strength. You just can’t do cardio every day and three times a week with power loads on such a ration.

There is a way, proven and reliable. I am happy to inform you about it, because you can buy my video "Active Weight Loss Course" by accessing the Internet anywhere in our country. Of course, I won’t promise you a quick drop of five cherished kilos in a week, but you will lose weight gradually, without harm to health. And most importantly: what goes away will not come back.

I will tell you in my video course how you can eat deliciously using only healthy foods, do not squeeze yourself into a fitness diet that is completely unnecessary and rarely brings long-term benefits. Also, you can do new image life permanent.

I promise you support, I will answer your questions on my site and post updates as needed.

That's all for today.
Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog.
And drove on!

This 7-Day Meal Plan Will Help You Lose Fat and Boost Your Metabolism

If you want to get visible results quickly, then it's time to start! When you lower your energy (calorie) intake, you start burning fat, but it doesn't last long. Our body is a smart machine, and when the diet becomes low in calories, the body goes into starvation mode and fat storage mechanisms are activated.

That's why you need to watch your diet and don't stay on a low-calorie diet for too long. Sharing restrictive diets is not in our rules, but sometimes it's good to get out of your comfort zone and get the benefit of the load on the body. In addition, this meal plan is well balanced and reduces sugar cravings. This fat burning nutrition program is good for women and for men.

Sitting on this diet, you should never feel hungry. You should never ever starve yourself! To get the best results in the end, you can return to a balanced and healthy diet with more calories before doing it all over again. This diet is somewhat limited, but in such a short period of time you can definitely last. It is difficult not because you start to feel hungry, but because you are used to eating for pure pleasure, out of boredom, for fun, etc.

7 Day Fat Burning Meal Menu

First meal

Option 1: 1/2 cup oatmeal + 1/2 banana + 1/2 cup egg whites + 1 cup berries
Option 2: 3 egg whites and 1 whole egg + 1 cup spinach + 1/2 cup vegetables of your choice (tomatoes, peppers, mushrooms) + 1 slice Ezekiel bread or other sprouted grain bread

Second meal

100 g protein + 1 cup vegetables
Option 1: Chicken breast with asparagus
Option 2: Baked Tilapia with Broccoli and Extra Virgin Olive Oil
Option 3: Sardines with Mixed Greens Salad

Third meal

100g protein + 25g healthy carbs (optional + 1 cup vegetables)
Option 1: 1 canned tuna(in water) with 1/2 cup yams and 2 tbsp. salsa
Option 2: Grilled tofu with 1/2 cup brown rice and 10-12 walnuts
Option 3: beans with 1/2 cup quinoa and chopped ½ avocado

Fourth meal

Option 1: 1 Scoop Protein Powder + Water or Almond Milk
Option 2: 1 cup carrots or celery + 2 tbsp. hummus
Option 3: 1 apple + 1 tbsp. natural nut butter

Fifth meal

100 g protein + 1-2 cups vegetables
Option 1: 2 cups mixed greens + grilled chicken or turkey
Option 2: Lean Beef + Roasted Vegetables (Carrots, Onions, Peppers)
Option 3: Chickpea Salad (Peppers, Mushrooms, Parsley, Lemon Juice, etc.)

Sixth meal (optional)

Option 1: 1/2 cup cottage cheese + cinnamon
Option 2: 1/2 cup plain natural yogurt + cinnamon (you can add stevia for sweetness)
Option 3: 1 scoop of your favorite protein powder with water or almond milk

Calorie content. This diet contains approximately 1500-1600 calories. To customize it for you, calculate your daily calorie requirement using online calculator and make adjustments as needed (if you need more calories, increase your serving size, and if you need fewer calories, you can only eat 4-5 meals a day instead of 6). Make sure you eat at least 1200 calories per day for optimal results!
Protein Sources: chicken, turkey, lean beef, white or fatty fish, eggs and egg whites, tofu, beans and lentils.
healthy fats: olive oil, nuts and seeds (hazelnuts, almonds, cashews, walnuts, natural nut butter, chia, sunflower and flax seeds, etc.), avocado, salmon and other wild oily fish (tuna, mackerel, herring, sardine trout).
Healthy carbs: herbal products, fruits, beans, lentils and whole grains, which are a source of healthy carbohydrates. It's brown rice, yams, quinoa, oats, pasta whole wheat, barley, bulgur, etc.
What drink: water and tea. If you can't do without coffee, limit it to one cup a day, use stevia and some low-fat milk, or almond milk. Drink a glass of water in the morning on an empty stomach and before every meal to keep water balance and prevent overeating.
Intervals between meals. Since the diet is designed for 5-6 meals, there should be an interval of 2-3 hours between them. This will reset your metabolism and provide your body with a steady supply of energy throughout the day.
How to cook lean meat: protein should be boiled, grilled, baked or steamed.
Sixth meal: optional (if you're not hungry, you can skip it). It's always good to have a supply of nutrients.
Reward Yourself When You Finish This 7-Day Diet. Alternatively, new clothes or a day of relaxation at the spa.
What to expect. You will most likely lose 1-2 kg of pure fat - much more than if you lost only water.
condiments: lemon juice, garlic, hot sauce, olive oil, balsamic vinegar, low-salt soy sauce and spices (limit salt intake).
Cooking food. It's practical to have something ready in the fridge, especially if you're on a strict diet. Go to the store only for the products you need. To do this, plan the menu for the week ahead. We advise you to arrange prepared food in plastic containers (sliced fruit, boiled rice, grilled chicken, turkey patties, fried vegetables, chopped vegetables and mixed greens ready for salad, etc.). It's a good idea to divide your meals into portions so you don't have to worry about overeating when you get home from a hard day.
Physical exercise. For optimal results, combine diet with a rigorous exercise program; exercise 4-6 times a week (cardio and strength training).
Outcome A: A diet is not starvation. You should eat whenever you feel hungry. It may take a day or two to get used to this diet, but you will definitely feel less stressed and lighter than usual!

Very often, after express diets for weight loss, despite good weight loss, women are unhappy with the result. Sudden weight loss is immediately reflected in appearance and the condition of the skin - it loses its elasticity and sags. And the nasty sausages on the sides hang even more. The reason is that with express diets, weight loss occurs due to the removal of water and loss of muscle mass.

Muscles are heavier than fat and contain more water than adipose tissue. Therefore, body weight decreases rapidly. And its volumes, due to the large amount of subcutaneous fat, practically do not change. So in order to get to the emergency reserves of the body, you need a special diet to burn fat.

The basic principle in a diet for burning subcutaneous fat is to speed up metabolism and change the diet in the direction of increasing protein. Thus, the body uses its own fat reserves, spending them on the breakdown of protein and the construction of muscle mass. This type of diet is often used by athletes. It is based on the following rules:

You can not strictly limit the intake of calories - it slows down the metabolism. The daily diet should be at least 1200-1500 kcal.
Include in the menu products containing a large amount of vitamin C - a natural stimulant of metabolism: citrus fruits, berries, fresh vegetables and fruits. In extreme cases, you can take vitamin C from a pharmacy.
Dairy products with a low fat content are excellent for satisfying hunger and helping to reduce weight. In addition, they are rich in calcium, which is quickly absorbed and strengthens bones.
Be sure to include animal fats in your diet. But this does not mean that you need to eat lard or fatty meat. Healthy animal fats are found in eggs, sea fish, nuts, and butter.
Half daily ration should be protein. They are building materials for muscles. And in order to break down and assimilate protein, the body spends a lot of energy.
Minimize your intake of fats and fast carbohydrates. It is their body uses in the first place. Therefore, one's own fat reserves will remain intact if the body's needs are met by the food eaten.
The diet involves fractional nutrition - you need to eat a little, but every 2-3 hours. It also stimulates the metabolism and keeps you from feeling hungry.
Breakfast should be eaten no later than an hour after waking up. Dinner - no later than 2 hours before bedtime. The rest of the meals are regulated independently.
You need to drink at least 2-3 liters of water a day, as a large amount of protein enters the body. One of the products of its breakdown is urea, which must be actively excreted from the body.

A diet for burning fat is necessarily supplemented by physical activity, which can be intense. With this combination, fat is burned as quickly as possible, and muscles become strong and embossed.

Benefit or harm

At first glance, the fat burning diet has only pluses:

But it wasn't without its downsides. Firstly, such a diet is absolutely contraindicated for people with heart and kidney failure. In addition, she:

must be combined with physical activity;
requires strict adherence to the drinking regime and at least 2 liters of water drunk per day;
designed for a long period - at least 10-14 days (up to 3-4 weeks).

The diet will absolutely not suit those who want to quickly lose weight, since the main emphasis here is on burning subcutaneous fat, specific gravity which is small. In the early days, weight loss occurs due to the removal of excess fluid from the body. But in the subsequent period, about 1 kg per week will go away.

What we eat and what we don't

The effectiveness of this diet depends directly on the correct selection of products. For the duration of the diet, it is better to completely exclude from the diet:

The diet is made up of fresh and healthy products. As often as possible, fresh fruits and vegetables, dairy products, whole grain bread should be on the table. Also on the menu are:

white meat;
fish;
seafood;
cereals;
freshly squeezed juices;
nuts and seeds;
dried fruits;
eggs;
hard cheese.

If it is difficult to do without coffee, then you can afford a cup in the morning. But for faster elimination of toxins, it is better to drink green or herbal tea. When you really want something sweet, sweeten your tea with a spoonful of honey or eat a few unsweetened candied fruits.

Fat burning menu

The most effective is the one that brings pleasure and allows you to lead active image life. Therefore, you need to correctly calculate the calorie content of the daily menu. It should be approximately 30 kcal per kilogram of body weight. In proportions in the diet for men, protein should be 3 grams per kilogram of body, for women, 2 grams is enough. For a day - at least 6 meals.

An example daily menu might look like this:

Try to alternate meals so that one food has more, and the next less. The last snack should be no later than two hours before bedtime.

Possible results

According to those who managed to stay on a diet for at least 4 weeks, after this period, a decrease in body volume is noticeable visually. In a month, you can lose weight by one size, with intensive training - even by two sizes. But the loss of body weight is not too significant - 4-6 kg per month. But this diet, in fact, is an adjusted diet and, in the absence of contraindications, you can extend it up to 2-3 months.

It is well tolerated by the body. There is no feeling of hunger, because food is taken often. Many say that the endurance of the body increases, an increase in energy is felt. Improves the condition of hair and nails. The skin becomes smooth and elastic, and the muscles become embossed. So if you're ready to embrace a fat-burning diet as a new way of life, it will not only help you shape your figure, but also bring obvious health benefits.