As you may or may not know (if you do not know, this article is exactly what you need), most of the fat loss occurs in the kitchen. We encourage you to run and run and run until you can run multiple (This post explains why this is not efficient, however), but if you're not eating properly, you will not see fat loss results you want to see. Even if you're eating all the healthy foods, yet you may not be seeing the fat loss you want to see. Why is this? It has to do with macronutrients. While eating healthy foods is a good start, at some point, you will have to switch to a more specific diet to really get the level of definition that you might want. This article explains in detail why there is fat loss and nutrition plan you should follow to get there.
A Quick Overview of Fat
Fat serves many purposes in the body, but the main function of fat is as an energy reserve. Fat is an efficient source of energy because it stores more than twice the calories per gram than carbohydrates and proteins do (9 cal cal vs 4 respectively). The stores average lean adult enough fat to sustain life for over two months.
Because the fat loss occur?
Fat is stored mainly in adipocytes, which can take up or store fat depending on energy levels. The energy levels are determined mainly by food. When the energy levels are high, the fat tends to remain inside the adipocytes. When the energy levels are low, such as when fasting or during exercise, insulin levels go down, and adrenaline levels increase. Epinephrine causes the fatty acid to be released by adipocytes.
The resulting fatty acid then goes through a long journey throughout the body through various processes and cells. If you are interested in learning more about the details of that, check out "The physiology of fat loss" by Dr. Len Kravitz on Google. If you are more interested in how nutrition leads to loss of fat, keep reading.
Fat Loss Nutrition Plan
There are a lot of debate about the right nutrition plan for fat loss. The hardest part about it is that it varies from person to person, because there are so many variables involved. Your exercise, daily activity level, age and sex all play a role in how you should structure your fat loss nutrition plan. The most important thing to remember is that no computer or formula will give you exactly what you need. Your body is unique and each formula needs some tweaking. This is something that only you will be able to understand. Fortunately, I'll provide a great place to get started right away.
In my personal experience, with customers and with my body, I found a lot of success with a ratio of macronutrients 40% Fat: 40% protein, 20% carbohydrates. I will go a bit 'in more detail in a second, but I want to stress that this should be used as a starting point. And 'likely that you will have to adjust the ratio to find what works for your body.
When it comes to about 40% fat, I make sure to incorporate a lot of mono and saturated fats, because these have been found to increase testosterone. I also include the polyunsaturated fat. If you are a woman, this is obviously less important to you, so you can stick to leaner meats with less saturated fat. Trans fats should be avoided at all costs.
The protein of 40% can be basically any type of protein your body can tolerate. Whey protein is my preferred option. For some people, concentrated whey may be more difficult for the stomach, so whey isolate must be replaced. If you're looking to avoid dairy products, eggs or pea protein is a great option. I highly recommend investing in protein powders, getting 40% of total calories strictly through the food will be a challenge (more expensive!). Protein powder is cheap, effective and makes the achievement of simple proteins.
Carbohydrates 20% are the smallest part of your diet, but the most difficult part to deal with. When it comes to fat loss, maintaining blood glucose stabilized is super important, but have enough energy to get a workout murderess and recover is also important. Avoid starchy carbohydrates such as sugar (including fruit) unless it is before or after my workout. Starchy carbohydrates spike your blood sugar levels, that is useful for energy and recovery. If you eat a lot of starchy carbohydrates, then do nothing, it is likely that your body store glucose as fat. Pre- and post-workout eat starchy carbohydrates, the rest of the day I stick to non-starchy carbohydrates like vegetables and other fiber-rich foods. A good rule that I follow is to stick to foods that have a starch: fiber ratio of 3: 1 or less. For example, a portion of broccoli has 6g carbohydrates and 2 g of fiber. This is a ratio of 3: 1, which would be acceptable to eat any time of the day.
What if this relationship does not work?
There is a good chance that this relationship will stop working for you at one point or another. As I said before, a lot of things are going to find the right ratio of macronutrients. If you start to feel like you have enough energy to get a good workout, you may need more carbohydrates. If you do not feel like you are making, it is not recovering fast enough, you may need more carbohydrates. It would reduce the intake of carbohydrates less than 20% as this may lead to hormonal imbalance and a sharp slowdown in your fat loss.
When it comes to changing your relationship, make small changes. Do not adjust any of above 5% at a time. For starters, if you increase your carb intake by 5%, reduce fat consumption by 5%. Monitor your progress for a few weeks, if you see just stick with it. If you still do not see the progress, make another small adjustment.
For more useful tips about obesity, nutrition, weight loss and how to maximize your workouts, see here
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