Get calcium
Consuming dairy products is not only to get protein to build muscle, calcium is a great advantage for fat loss.
WHY IT WORKS: Calcium has been shown in numerous studies to increase fat loss, especially around the abs. He suggests that calcitriol, a hormone that promotes the accumulation limits and burning fat is removed when you consume enough calcium in the diet low in fat. Calcium can also help reduce the amount absorbed by the intestines fats, and a recent study suggests that reduces food intake.
Proceed as follows: Look for dairy products like low-fat cottage cheese and Greek yogurt two or three times a day as snacks rich in protein.
IT'S ALL GREEK: The difference between regular yogurt and Greek is quite simple: it contains twice as much protein as the first and half the carbs.
Carbohydrates before training
Many people still choose to fast before training sugars, thinking that it will provide a burst of energy. Perhaps, but it will help you burn fat and slow digestion, carbohydrates with a low glycemic index.
WHY IT WORKS: A study at the National Taiwan University of Physical Education found that athletes who consume a meal before driving the slow digestion of carbohydrates and proteins burn more fat during exercise and able to train longer before reaching exhaustion does not eat complex carbohydrates.
Proceed as follows: 30 minutes before training, consume 20-40 grams of carbohydrates with low glycemic index such as whole wheat bread, oatmeal, fruit or sweet potatoes, 20 grams of whey protein.
EAT before bedtime
While you sleep, your body is essentially in a state of fasting and amino acid on the muscles to fuel your brain in the absence of food. And since any muscle loss will negatively affect your metabolism, so it will also hamper your efforts to lose fat.
WHY IT WORKS: Eating before bed means that the amines are taken from the meal, not the muscles. However, we do not recommend swallowing carbohydrates - just protein and / or fat. Some good choices are cottage cheese, Greek yogurt, natural peanut butter, nuts, flaxseed oil and casein protein powder - all slow-digesting, high protein sources. Research has shown that casein can also help to stimulate the burning of fat overnight.
Proceed as follows: Eating Well 8 ounces of low-fat cottage cheese, 1 tablespoon of natural peanut butter or a spoonful of powdered casein protein.
TRAP IN YOUR DIET
You can lose weight and stick to a clean diet, but at the same time, sometimes less - aka the traps - can actually help you lose fat. This does not mean that you should eat fast food every day, but can increase the intake of calories and carbohydrates in general one day. You can even have a meal of what you want: pizza, hamburger and fries, lasagna, etc.
WHY IT WORKS: When you have been on a strict diet, levels of the hormone leptin principle for the fall. Leptin keeps hunger down and metabolism, and their levels are divided essentially burn fewer calories, but eat more. Overfeeding increases leptin levels, which keeps your metabolism high and low hunger, allowing you to burn more calories and consume less.
Proceed as follows: increase in calories from 25 to 50 percent of one day per week and at least twice the carbohydrate consumption that day.
