Holidays are on the horizon.
But not that far away….
If you’ve made the decision to lose body fat because you’re not feeling fit for the holidays, I think you really want to lose weight as soon as possible .
It is not so?
The reality is that to start a diet you have to be mentally ready and it is also true that there are thousands of diets all different and, above all, more or less able to make you really lose weight.
There are the trendy diets, those of a single food, those that help with supplements , those of 3 days or a week, those that follow the diktats of some famous dieticians, etc.
Not all diets are good for us, we have to decide, at first, which is the diet that most seems similar to what our path must be and, above all, the change must start from the head and not from a training hour.
If we don’t believe it, there is no diet that fits.
Let’s see together some steps that can help us to start a dietary path:
1. Set yourself a realistic goal
Before starting the diet try to understand that losing weight and losing fat are not the same thing.
Weighing less doesn’t mean you’ve lost fat and thinking about losing weight won’t necessarily make you achieve your goal of losing body fat.
The ladder alone will not reveal what is really going on. Weighing “less” does NOT mean that you have lost real body fat. Putting overemphasis on your weight is counterproductive when it comes to fat loss goals.
People don’t really know how to lose fat, they try the gym and body building with results too fast. There are many plans that claim to be able to lose fat in 4 weeks.
I don’t believe in these timelines, a job done well needs a job that goes from 3 to 6 months and more.
The goal when we decide to lose fat is to remove the fat without destroying the muscle mass.
For this very reason, a realistic goal is to lose 1 percent fat per week .
This type of goal is pursued with a correct diet, with constant training with weights and cardio equipment.
2. Calculate your basal metabolic rate
The number of calories that are needed for our body to function well is called the basal metabolic rate.
If you know what your basal metabolic rate is you can determine how to reduce your calorie intake to lose fat. Your basal metabolic rate is, in essence, an estimate of how many calories you would burn if you were theoretically at rest for 24 hours .
This value represents the minimum amount of energy necessary to maintain the functioning of the body, including breathing and the maintenance of blood flow thanks to the cardiovascular system.
This value does not include calories burned from daily activity or exercise, mind you.
There are several tables on the web that help us measure basal metabolic rate with some accuracy. If you want an even more precise picture, I recommend that you speak to your nutritionist.
3. Calculate your activity level
Calculate, after your basal metabolic rate, also the level of activity you do during the week. And please, and I do this with everyone, to be honest. That is, we do not need, in this initial moment, someone to cheat on his being sedentary or active. To make a diet work we must have a mind free from nonsense, we must believe in ourselves with great honesty. Net of the activities carried out, we must then calculate, starting from the basal metabolic rate, how many daily calories are right for us.
4. Determine your calorie deficit
When there is a calorie deficit , the body is forced to find an alternative source of fuel to make its organs function and not to be tired.
A calorie deficit, in fact, is actually an energy deficit so it is used to lose weight but can reduce our performance.
As we said before, every diet needs to make it clear that more or less physical activity is done, more or less you have to eat. And just by counting what the basal metabolic rate is, adding to it our degree of physical activity, we can create a fat-burning diet that is able to make us lose weight in the long run. In fact, if we manage to drop 500 calories a day, compared to what we usually eat, with this type of daily calorie loss we lose weight correctly and without running into the usual drama of regaining weight immediately when we eat a little more. .
5. Now you can create your own fat burning diet
Now that we understand how our body works, it will be really easy to reach our goal by calculating which macro-ingredients to use in our diet and, above all, in what percentage.
The ingredients that are considered MACRO are:
Obviously, to lose weight we cannot help but think of a diet in which the percentage of proteins is far greater than the use of carbohydrates and fats (which must be consumed in a moderate way and with great attention to portions).
Can the fat burning diet affect the abs (and also the stomach and hips)?
When we talk about fat burning diets , we are also talking about abs. Can we improve our abs with a diet that helps us define ourselves?
Of course yes.
And can the fat burning diet shape your stomach and hips ? Likewise.
When we are going to define the menu, which will happen in the next paragraph, we will be able to understand, in an immediate way, how much this type of diet, followed by a good physical activity, can help us exponentially to change our body. In fact, we are talking about a diet that can improve our abdominals (or make them come out for the first time) and a diet that is able to make us lose fat on the belly and hips (also in this case they are areas that we know very well as very difficult to model). But I can assure you, and without believing in miracles, that a good diet and a lot of physical activity can radically change our life and our body.
The menu of the fat burning diet (for men and women)
When we talk about fat burning diets we are talking about men and women. And in this case it will be good to give you an example of a diet that can really be for you.
For those who want there is also a pdf of the fat burning diet to download here.
But let’s go to the example:
Breakfast: 1 yogurt with a cereal protein bar and a cup of fresh fruit
Snack: a tomato
Lunch: unleavened bran pita bread with a slice of turkey a low-fat cheese, bean salad with carrots and bits of egg whites made from whole hard-boiled eggs .
Snack: an apple.
Dinner: 100 grams of rice with lean fish (including seafood) and a fruit
Breakfast: skim milk with coffee. 2 slices of wholemeal bread with light fresh cheese and a fruit
Snack: a carrot.
Lunch: chicken sausage with mixed salad
. Snack: yogurt
. Dinner: chicken breast and salad
Breakfast: low-fat yogurt with a teaspoon of chia seeds and a fresh fruit
Lunch: brown rice salad and a fruit
Snack: peach smoothie and creamy milk
Dinner: roast meat with broccoli and a fruit
Breakfast: milk with a little coffee and 3 dry biscuits
Snack: 30 grams of walnuts
Lunch: 200 grams of ricotta with tomatoes and fresh salad
Snack: one fruit
Dinner: 100 grams of wholemeal pasta with datterino tomatoes
Breakfast: a low-fat yogurt and orange juice
Snack: 30 grams of Parmesan cheese
Lunch: tuna salad with hard-boiled eggs and beans
Snack: a cup of strawberries
Dinner: boiled sole with tomato and spinach
Breakfast: a cup of skim milk with cereals
Snack: two apricots
Lunch: pumpkin soup with 50 grams of wholemeal bread
Snack: a pack of wholemeal crackers
Dinner: grilled chicken with tomatoes and artichokes
Breakfast: skimmed milk with coffee
Snack: a hard-boiled egg
Lunch: tuna salad with boiled beets
Snack: yogurt with cereals
Dinner: grilled meat with a salad of grated carrots
This is a type of diet that we can define as balanced and which, accompanied by even moderate physical activity, can give great satisfaction by managing to shape the body in the way that seems most appropriate to us and therefore not only suitable for weight loss.
How effective is the soup and minestrone diet for burning fat?
Does a fat-burning diet also work with minestrone?
Absolutely yes, indeed it is a liquid diet that can give great satisfaction.
This is the perfect soup recipe for the fat burning diet, follow me.
Fat Burning Soup
- 6 red Tropea onions
- 2 cans of peeled tomatoes
- 1 cabbage
- 2 green peppers
- 1 bunch of celery
- rosemary and parsley to flavor
- Champignon mushrooms
- 1 little chilli
- 2 or 3 cloves of minced garlic
- vegetable broth
- extra virgin olive oil
Cut the vegetables into small and medium-sized pieces, put them in a pan with a little extra virgin olive oil, brown them a little and then cover them with the vegetable broth.
Boil quickly for 10 minutes.
Reduce heat to simmer and continue cooking until vegetables are tender. Spices, such as rosemary and parsley can be added whenever we want.
Season with salt and pepper
This soup can be eaten whenever you are hungry.
Eat as much as you want and when you want.
This soup won’t add calories – the more you eat, the more weight you’ll lose.
I’m talking about a short period of time, huh, I don’t want to say that every day one has to eat this soup to be healthy.
Indeed I want to give you yet another diet that may be able to help you if you want to lose weight easily:
Detox diet with soup to easily lose weight
Day One: Eat only fruit and this detox soup. Be careful not to eat fruit that is too high in calories, prefer watermelon, pineapple and cantaloupe.
For drinks: unsweetened tea, cranberry juice or water.
Second day: don’t eat fruit, eat only vegetables and if you are hungry keep eating soup. If you want something more substantial in the evening, eat a large baked potato.
Day Three: Eat both the soup and the vegetables and fruit. Don’t eat the baked potato again. At this point, if you have not eaten anything else, you will have already lost a kilo and a half.
Fourth day: Eat 3 bananas and drink as many glasses of skim milk as you can. Add the soup if you’re interested but on this day we want to give you a good boost of potassium, protein and calcium.
Day 5: Eat beef and tomatoes and drink at least 8 glasses of water to check uric acid. Eat the soup at least once.
Sixth day: Eat beef and vegetables but no baked potatoes. Remember to eat the soup at least once today.
Seventh day: brown rice with vegetables and once again the soup of the day.
This detox diet that certainly cannot be considered a continuous diet that can be done for a long time is still a diet that can make you lose 4 or 5 kilograms in a week.
In fact, my advice is to think about starting this diet only if we have a big date that we can’t give up, like a wedding and a few extra pounds to lose in no time.
The detox diet is nice because it gives a major metabolic shock to our body used to eating a certain way. But I certainly cannot agree with who follows this diet for an indefinite amount of time. A whole series of foods are missing and it is very fair to think that our body needs everything to be healthy.
This article tries to tell you that there are various ways to burn fat, it is up to us to choose which one is right for us. But above all we want to tell you that before starting any diet we must not think about losing fat on the hips but we must think about how to change our mind and focus on what we want. Listen to me!