first of all, in a fat loss diet, you have to be in a caloric deficit. let say if you are burning 2500 calories per day then for fat loss you have to deficit 300 to 500 calories per day.do not try deficit more than 500 calories because in that situation you will also lose your muscles. in fact in 1st week and 2nd week try to deficit only 300 calories so that you will not lose your muscles.
For fat loss, you have to cut down your daily carbohydrate intake because carbs converts into glucose. and extra glucose stored in our muscles, liver and other cells which convert into fat. but do not just cut all your carbs in your 1st week cut down your carbs week by weeks.for example, if your daily carbs intake was 300 gm then cut down your carbs 50 to 100 gm in 1st week and at last keep your carbs intake between 50 to 100 gm.
take all your carbs from complex carbs like – brown rice, brown bread, fruits, vegetables, oats, lentils, chickpeas, black beans, sweet potatoes and many others.
protein and fat
In fat loss diet try to take most of the calories from lean proteins and fats. you need at least 1 gm protein per lbs ( 1 kg = 2.2 lbs ) you can take lean protein from grilled or boiled chicken breast, egg white, fish etc. Vegetarian can use whey protein, tofu or soy beans, lentils, chickpeas, nuts, oats however some of these is not a proper lean source of protein. but you do not have an option. Try to take around 60 to 70 gm healthy fat like polyunsaturated and monounsaturated fat. which you can take from peanuts,almonds, olive oil, avocado and other healthy fat foods.
Fat is only macro nutrients which contain 9 calories per gram the other two ( protein and carbs ) contain only 4 calories. so you can easily get 500 to 600 calories from healthy fat. and do not forget to have green or raw vegetables salad and fruits before lunch and dinner. vegetables are very important for fat loss. take raw vegetables like – cucumber, cabbage, tomato, broccoli, carrot with lemon. anyone can easily eat this raw vegetable because they are very tasty.
also drink at least 4 to 5-liter water every day. water is very important for fat loss. water helps us to burn more calorie and also help us to remove all the waste things from the body.
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