Power to the dryer. How to lose body fat?��������
Save yourself!��
The main task for the dryer to build a competent diet.
Without diet to lose body fat is unrealistic.
And don’t be afraid of the word “diet” is not fasting or severe dietary restrictions.
It is about the correct ratio of proteins, fats and carbohydrates. We remind you that you cannot burn fat locally, on your stomach, legs, arms, buttocks, etc. burns Fat around the body!
Power drying for girls: phase 1 the first thing is to understand how proteins, fats and carbohydrates we need to consume a day.
To calculate the need for protein and carbohydrates have the formula (weight ×2). Let’s say You weigh 57 kg, so protein / carbs = 114 gr.
Since we still practice add about 30-40 grams of protein and carbohydrates. Fats will get from protein and carbohydrate sources (you can add a few grams of fish oil per day).
But it is not necessary to exceed the limit of 0.5 g per 1 kg of body weight, i.e., weight 57 kg = 28,5 gr of fat a day.
You need to eat fractional: 5-6 times a day.
Most of the carbs better to eat immediately after training. Closer to the dream the carbohydrate intake is reduced.
So, what foods can be eaten in the dryer?
Protein sources: Chicken breast, tuna, halibut, flounder, shrimp, salmon, egg whites, low-fat yogurt, low fat cottage cheese, protein shakes.
Carbohydrate sources: Brown or wild rice, lentils, steamed vegetables, white potatoes (baked or steamed), oatmeal, salads (without croutons, fatty dressings and cheese).
Sources of fats: cashews, almonds, nut Butters, whole eggs (with yolk), fat of meat (steak, ground beef, Turkey, etc.), Flaxseed oil, fish oil.
We recommend the house to keep all products in advance and not to buy something forbidden, not to be tempted to break your diet.
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