Yes, you have worked hard to gain mass but now you are looking forward to finally revealing the muscles you have been working on for months. The fat loss phase is when you are going to tap your potential and you'll realise you real physical status. To do this, you have to prepare thoroughly in order to succeed with the fat loss without jeopardizing your' health. In your training just like in your diet, you have to follow a few rules to lose weight safely.
For fat loss, your energy expenditure must exceed caloric your intake. Therefore fat loss is all about reducing caloric intake through diet and increasing energy expenditure with physical activity. You should set yourself a reasonable target or risk losing muscle mass as well: stick to 1 kg per week. Of course, each person's basic metabolism is different and your mileage will vary, that's just the way things are... The diet will differ from one person to another. Some will lose very quickly at the beginning when others will take longer time to lose fat and will have to adapt their diet...
Instead of 3, have 5 meals!
This method is recommended by many nutritionists and consists of having more meals per day rather than 3 sizeable meals. This might seem strange, especially since we've often been brought up with the idea of three square meals a day: breakfast, lunch and dinner. Don't worry, you can consider these two additional meals as snacks eaten mid-morning and mid-afternoon.
The effective way to increase your metabolism (i.e. burn the calories that it gives to the body as energy) through nutrition, is to divide 'your daily caloric intake into many small meals, spaced evenly throughout the day. This increases the digestion, allows for better absorption of nutrients and calories and helps with the recovery process.
Calories for partial removal
Filling foods to help with cravings
Complex carbohydrates to stay in shape
Say yes to quality proteins!