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

Getting rid of fat doesn't mean sharply reducing your caloric intake. Even if it is the way to lose weight it is also the best way to say goodbye to your muscle mass. Our advice: go ahead gradually and reduce your food intake reasonably.
Remember that if you want to melt while minimising muscle mass loss, aim for 30% of calories from protein, 20% fat and 50% carbohydrates. Remember that fats are essential to keep the body working properly, getting rid of them puts you at risk of deficiency. Thus, never educe them to below 10% of the caloric intake.



Filling foods to help with cravings

Your diet plan should never see you going hungry during your fat loss diet: so choose foods that are naturally filling. Luckily, these are the foods that don't make you eat more or put on weight and whose fibre isn't absorbed by the body. Which ones? Cereals, rolled oats, fruit and vegetables... and many others.
Refer to the table SI (satiety index), a fundamental tool that is used to choose between foods of the same family with close energy value, which has the highest SI. Be careful not to misuse high index foods, instead, you should go for those that have a good SI/calorie ratio, i.e. greater than 1.5. So, between 1 turkey schnitzel (SI/kcal =1.81) and 1 5% fat hamburger patty (SI/kcal = 1.41), you should go for the turkey.



Complex carbohydrates to stay in shape

Never eliminate carbohydrates in the long run. In contrast to the simple carbohydrates or fast sugars which if consumed too much can cause weight gain, complex carbohydrates are converted to sugar which provides you with energy throughout the day. It is a real fuel! So-called slow sugar sare found in foods derived from whole grains such as wholemeal bread, oats, muesli and brown rice.
You will need to adjust the intake of these slow sugars in your diet on the basis of the results of your fat loss. You can increase these low glycaemic index carbohydrates if you lose too much weight, or decrease them if you don't lose enough. Avoid eating carbs at night to avoid storing them in the form of body fat. Instead, have a meal that is rich in protein and low in carbohydrates.



Say yes to quality proteins!

The benefits of protein for bodybuilding can't be stressed enough. Once again, in the context of your fat loss phase, eat as much high quality protein at each meal as possible, but don't go overboard! This is what will help you to maintain muscle mass. They are more filling than carbs or fats and require more energy from the body to turn into fat. Vary your sources to maximise absorption: for example, you can enjoy animal protein along with plant protein derived from starchy foods or pulses.
For a diet combined with training, we recommend 1.5g/kg of body weight in proteins, and 2 to 2-5g/kg for those you are doing bodybuilding and are looking for muscle definition. An 80 kg athlete will need 2 x 80 = 160g of proteins spread over 4 or 5 meals and snacks. Don't forget to hydrate yourself accordingly since proteins tire out the kidneys.



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