The Weight Reduction Diet
The Burn Belly Fat Solution >Part 4 of 6 – The Weight Reduction Diet. This is the fourth article of six explaining the ‘Burn Belly Fat Solution’ entitled ‘The Weight Reduction Diet’. If you have just arrived at this site we recommend you start at the beginning here.
Where Should My Calories Come From? Protein, Carbs And Fat. Previously you read mainly about the calorie maintenance figure and how to achieve it. Some of you may have been thinking: “While explaining how to lose weight, you have only really mentioned calories. What about protein, carbs and fat? Don’t they matter in a weight reduction diet?” The answer to that is yes.
Protein, Carbs, and Fat – While an individual person’s total calorie intake is a highly vital factor where weight loss and burning belly fat is concerned, the source of the calories comes as a close runner up.
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There are many choices when it comes to sources of calories. The three main sources are proteins, carbohydrates and fats. If you have been influenced by other weight reduction diet plans that say only a small amount of protein is required, then you are wrong. The ideal weight reduction diet plan must provide the individual with a good amount of all three. For instance you need to maintain your current level of muscle mass as the muscle you do have burns up a lot of calories just keeping itself functioning throughout the day, lose muscle mass and you reduce the ease of which you can burn calories.
Carbohydrates clearly give you the energy you need to work and function properly throughout the day, whilst some types of fats are highly important and indeed essential for healthy living.
While it is possible to burn belly fat just by eating below the maintenance level, the types of protein, carbohydrates and fats also affect the rate at which belly fat is burnt. These three nutrient types play vital roles in determining weight loss.
Protein
Not just an important part of ‘The Burn Belly Fat Solution’, it also plays a crucial role in every form of weight reduction diet. With so many different food sources to choose from, the best sources of protein tend to come from anything that used to be alive (sorry vegetarians), or anything that came from something that used to be alive. Some high protein foods include: Chicken, fish, lean cuts of meat, turkey, eggs and egg whites, milk
Nuts, seeds and beans are also other useful sources of protein. These are all protein rich foods which do not have any other negative side effects. And not just nuts or seeds or beans, there are also protein supplements in the form of powders, shakes and nutrition bars to consider.
The amount of protein to include into your weight reduction diet plan, varies from person to person. It goes without saying that more active people require a higher amount of protein, compared to someone who doesn’t engage actively in sports or exercise. Approximately 0.5 grams of protein per pound of body weight would be perfectly acceptable. For example, if the individual weighed 180lbs, you would do 180 x 0.5 = 90 grams of protein per day.
The situation changes when it occurs with someone who was a higher level of activity. This activity could be in the form of increased exercise or participation in sports and games. Protein intake should then be something in the range of 0.6 – 1.0 grams of protein per pound of body weight. In this case, a person weighing 180lbs would look to eat between 108 – 180 grams of protein per day. People really into weight training (and other athletes) are typically the ones who stay closer to the higher end of that equation. The only other thing you need to know about protein is that 1 gram contains 4 calories. So, for example, if you were to eat 100 grams of protein per day, that would account for 400 calories. (100 x 4 = 400)
Fats
Not all fats are harmful to the body. Firstly, one must understand that there are two different kinds of fats. When we speak of fats, there are the good fats and the bad fats. Examples of good fats are polyunsaturated and monounsaturated fats. Then the bad fats- these are fats such as saturated fat and trans fats. These bad fats are found in mainly junk foods that you should avoid. Good fat though, can be found in various food sources, such as: Fish, nuts, olive oil, fish oil supplements.
You may be asking the question ‘how much fat should be included into my weight reduction diet?’. The ideal amount should be about 30% of your total calorie intake per day. This means that 30% of your calorie intake should come from good fat sources. Little, or in fact zero percent of fats should be from of the bad variety.
Bear in mind that 1 gram of fat contains 9 calories. That is to say, if you need to eat 80 grams of fat per day, that would work out as 720 calories. (80 x 9 = 720).
Carbohydrates
Now that you have a general understanding of protein and fats, it is important to plan how to incorporate carbs into your weight reduction diet. It really is pretty simple to plan the carbohydrate intake, as it should be what the remainder of the diet is made up of.
One carbohydrate contains 4 calories. So, for example, after counting protein amounts and fat into your total calorie intake (should be 500 below maintenance level, remember?). Let’s say you are 1200 calories below that number. In this example you would need to eat 300 grams of carbs per day (1200 divided by 4 = 300).
Carbohydrates are somewhat similar to fats, as there are similarly good carbohydrates and bad carbohydrates too. Okay, truth be told, they are not really bad carbohydrates. Well, just maybe good carbohydrates and better carbohydrates. Some examples of “better” carbohydrates include: Beans, brown rice, 100% whole wheat bread, whole wheat pasta, sweet potatoes, oatmeal, fruits and vegetables
Less favorable types of carbohydrates are found in typical junk food snacks such as potato chips and crackers. Certain foods such as white bread, pasta and flour contain less favorable carbohydrates as well, but the thing is consuming these foods once in a while won’t pose to big a hindrance in losing weight so long as you are still below your maintenance number.
For the next part of the ‘Burn Belly fat Solution’ Part 5 click here!