The most effective fat-burning diet, general recommendations and weekly menu for women

A fat burning diet activates your metabolism. Proper nutrition helps get rid of extra centimeters in problem areas. With a fat burning diet you can lose up to 6 kg per week. When losing weight, you need to take into account the individual characteristics of the body.

Principle of the technique

A fat burning diet saturates the body with protein and fiber. The beneficial properties of protein are as follows:

• it is an excellent building material for muscle tissue cells;
• protein is an integral element of cell membranes;
• when protein is consumed in optimal quantities, the craving for sweets is significantly reduced;
• Protein foods provide a feeling of fullness and facilitate the absorption of vitamins;
• appropriate food supplies the body with additional energy.

Protein works in a harmonious duet with fiber. Fiber speeds up the process of transporting substances harmful to the intestines and helps get rid of flatulence.

When following a diet, the body must receive a sufficient amount of fluid. Water deficiency can negatively affect human health. As a result, when following a fat-burning diet, you need to strictly monitor the amount of fluid you drink. The optimal daily volume is 2 liters of clean water per day. This amount of fluid is necessary for the normal functioning of physiological processes in the body and accelerating the process of weight loss.

When following a fat-burning diet, the amount of carbohydrates in the daily menu is strictly limited. But you shouldn’t completely exclude them from your diet. In this case, you need to give preference to dishes that contain “fast” carbohydrates. The process of their breakdown is shorter than that of “slow” carbohydrates.

The basis of the diet on a fat-burning diet

The advantage of this food system is its non-strict menu, the composition of which resembles a construction set. The choice of products is limited, but allows you to choose combinations that won’t get boring.

The basis of the diet is proteins, fiber, and drinking water.

We don't fry anything! Bake, boil, simmer. Reduce the amount of salt.

Products not mentioned in the weekly menu and not included in the recommended list are temporarily excluded completely.

Squirrels

Protein foods provide a long-lasting feeling of fullness, reduce cravings for sweets, provide energy and maintain muscle mass. But excess protein foods are also not beneficial. The recommended amount is about 1-1.5 g per kilogram of weight. The body can absorb no more than 35 g of pure protein at a time.

1 serving of protein includes:

• 2 boiled eggs;
• 200 g of lean fish or seafood;
• 150 g lean meat;
• 50 g low-fat cheese;
• 150 g of cottage cheese with a minimum percentage of fat;
• 35 g of nuts (any except peanuts and strictly without salt);
• 150 ml low-fat kefir + ½ serving from the list above (optional).

Cellulose

Fiber is vital in a protein diet! It ensures the normal functioning of the gastrointestinal tract and stimulates intestinal motility. Proteins are quite heavy foods that contribute to constipation. Therefore, fiber must be consumed daily.

It is present in vegetables and fruits, but in limited quantities. Therefore, it is recommended to purchase fiber separately (sold in bags and jars in the diabetic and healthy food departments). Available in almost all stores.

1 serving of vegetables/fruits includes:

• 250 g of fresh or frozen berries;
• 2 any small fruits;
• 300 g of boiled vegetables (except corn, potatoes);
• 150 g canned corn or peas;
• 300 g vegetable salad (dressing: lemon juice and a couple of drops of olive oil).

It is recommended to consume fruits before lunch.

Slow carbohydrates

A complete refusal of carbohydrates can result in harm to the body, so a fat-burning diet allows a portion of complex carbohydrates twice a day.

1 serving of slow carbohydrates includes:

• 200 g buckwheat, brown rice, oatmeal in water;
• 100 g boiled lentils, beans;
• 2 medium baked potatoes;
• 1 small piece of whole grain bread.

Water

The fourth most important component of the diet is drinking water in an amount of at least 2 liters. Drinking plenty of fluids will also reduce the negative impact of excess protein foods on the body and enhance the effect of weight loss and fat burning. How to drink water correctly to lose weight and reduce in volume, read this article.

Rules for achieving excellent results

When following a diet, you must follow the recommendations listed below:

• optimal number of meals per day: 4-5 times. In this case, there is a faster feeling of satiety, there is no strong hunger;
• after waking up, it is recommended to drink 200 ml of warm water daily;
• fruits increase appetite. Therefore, it is recommended to eat them in the first half of the day;
• the amount of fatty foods and sweets is strictly limited;
• Ideally, dinner should be no later than two hours before bedtime;
• drink at least two liters of water per day. Violation of this rule entails metabolic disorders and a decrease in the rate of weight loss.

A fat burning diet can be followed no more than twice a year. The optimal season for observing it is spring and autumn.

After finishing the diet, you must still adhere to fractional meals. The diet should contain a sufficient amount of foods that enrich the body with protein. Regular physical training will also be appropriate.

Fat burning menu

The most effective fat-burning diet is one that is enjoyable and allows you to lead an active lifestyle. Therefore, you need to correctly calculate the calorie content of the daily menu. It should be approximately 30 kcal per kilogram of body weight. In proportions in the diet for men, protein should be 3 grams per kilogram of body; for women, 2 grams is enough. A day – at least 6 meals.

An example daily menu might look like this:

1. Breakfast: oatmeal with milk and dried fruits; a cup of cocoa, a small piece of toast with hard cheese.
2. Snack: 150 grams of cottage cheese casserole, a cup of coffee.
3. Second breakfast: banana or two large apples.
4. Lunch: 200 grams of vegetable puree soup; 150 grams of grilled chicken breast; 150 grams of pasta.
5. Afternoon snack: 200 grams of fruit salad dressed with yogurt; 3 oatmeal cookies.
6. Dinner: 200 grams of boiled fish; 150 grams of rice; 150 grams of vegetable salad.
7. Before bed: a glass of milk or kefir.

Try to alternate meals so that you have more food one day and less the next. The last snack should be no later than two hours before bedtime.

Products classified as permitted

When following a diet, it is allowed to include in the diet:

• low-fat river or sea fish;
• shrimp;
• crabs;
• mussels;
• turkey meat, which contains a minimal amount of fat;
• brown rice;
• oatmeal or buckwheat porridge. It is recommended to cook such dishes in water with the addition of a small amount of milk;
• grain bread;
• fat-burning soups;
• bread containing bran;
• legumes;
• vegetables and fruits;
• cottage cheese with low fat content;
• raisins, prunes and dried apricots;
• tofu cheese;
• a small amount of nuts;
• vegetable oils, which are used for dressing salads;
• green tea with lemon;
• tea with ginger;
• infusion prepared with rose hips;
• natural juices.

When switching to a fat-burning diet, it is recommended to choose foods that have a negative calorie content. They activate the process of weight loss. Low glycemic index foods include:

• celery;
• cabbage;
• broccoli;
• zucchini;
• turnip;
• tomatoes;
• radish;
• artichoke;
• cucumbers

An artichoke should definitely be present on the daily menu. This product has a pronounced choleretic effect. The menu also includes beets, which contain a sufficient amount of betaine. Pumpkin contains vitamin T, which accelerates metabolism.

Among fruits, grapefruits, oranges, pineapples, and kiwis are especially useful. When following a low-calorie diet, they also eat lime, mango, and plums.

The use of herbs and seasonings that help improve metabolism is also of great importance. These include:

• cardamom;
• thyme;
• basil;
• ginger;
• tarragon;
• Cayenne pepper;
• sage;
• cinnamon.

Low calorie diets

The body receives energy from food, which is spent on life and physical activity. The unit of measurement is the well-known calorie. If a minimum of calories is consumed, then the body spends its reserves (fat deposits), and if there are many, then excess accumulations are formed and the person becomes fat. A low-calorie diet limits the number of calories in foods - this stimulates the body to use glycogen and stored fat reserves.

Sports

For those who exercise 2-3 times a week, a sports diet for burning fat is provided. Small meals rich in protein, proteins and amino acids will help restore muscles. Sports nutrition helps to switch to a drying mode for the body, and not just remove a couple of kg of liquid. Not only the daily diet plays an important role, but also the timing of food intake. You need to eat at least 2 hours before training, the food should be complete, with the norm of carbohydrates and proteins.

The secret to the effectiveness of a sports diet lies in following the basic rules:

1. Various sources of protein, both animal and plant origin, drinking protein shakes.
2. Only fresh vegetables and fruits, which are natural fat burners.
3. Small portions of food eaten.
4. The correct drinking regime is to drink green tea and water.
5. Elimination of harmful products.
6. Use of vitamin supplements with calcium, magnesium and other elements.

Protein

One of the most effective diets for weight loss is protein. Protein helps to quickly satisfy hunger and restore strength after physical work. This diet for losing fat mass prohibits the consumption of fatty foods and carbohydrates. Additionally, the menu includes foods with vitamins and antioxidants, such as fruits. Contraindications to this diet are diseases of the liver, kidneys, heart, and gastrointestinal tract. Basic Rules:

• eat 2-3 hours before bedtime;
• meals should be 6 times a day;
• alcohol ban;
• eating healthy foods with minimal fat content;
• drink at least 2 liters of liquid;
• There should be 1.5-2 grams of protein per 1 kg of body weight.

The advantages of the diet include the absence of feelings of hunger, a comprehensive improvement of the body is observed, the skin is tightened, the appearance of cellulite is reduced, and performance increases. A protein diet cannot be followed for a long time, because... it is not optimally balanced. While following the diet, fluctuations in blood pressure and exacerbation of chronic diseases are possible.

For women

A man needs more calories per day than a woman. For a low-calorie diet to give a positive result, the menu must be reduced by 500-700 kcal. Basic rules to follow:

1. The diet should contain 25-30% fewer calories by reducing the consumption of sugar, sweets, and cakes.
2. Low-fat protein products are the basis of the diet (lean meat, low-fat cottage cheese).
3. The consumption of natural products – vegetables and fruits – is increasing.
4. The norm of consumed unsaturated and saturated fats is 75 g per day.
5. Alcohol ban.
6. The daily diet is divided into 5-6 meals.

The main advantage of this diet is the ability to get rid of 4-5 extra kg in a week. Second, there is no need to starve or give up food, you do not need to eat the same product every day, as on mono-diets. The diet has disadvantages - quickly lost kilograms can quickly return if you abruptly stop following low-calorie principles; if followed, lethargy and fatigue may appear.

What foods are recommended to be excluded from the diet?

When following a diet, it is recommended to avoid eating the following foods:

• dishes prepared from fatty meats;
• fats of animal origin;
• smoked meats;
• canned fish in oil;
• sausages;
• foods with a high glycemic index. When they are eaten, an excessively intense release of insulin occurs. This causes a sharp feeling of hunger, an increase in the volume of adipose tissue in problem areas;
• baked goods made from butter dough;
• high fat dairy products;
• chocolate products;
• ice cream;
• white rice;
• semolina dishes;
• pasta made from white flour.

Fat burners

The amount of subcutaneous fat is reduced not only by diet, but also by using a special type of sports nutrition in combination with constant physical activity. This diet is based on natural ingredients. It removes fluid from the body, accelerates metabolic processes and the breakdown of fat, which accumulates in problem areas - hips, sides, chest.

Types of fat burners:

1. Dietary supplements sold in pharmacy chains;
2. Dietary supplements from sports nutrition manufacturers;
3. Dietary supplements with lipolytic effect.

Fat burners help you effectively break down fat during workouts. They increase metabolic processes due to their thermogenic effect. Many of them are able to suppress hunger. There are supplements that block carbohydrates and lipids, reducing the calorie content of food.

Fat burning diet for weight loss: menu for one day

An approximate menu of a fat-burning diet for one day can be seen in the table below.

Men's fat burning diet

The diet for men is somewhat different from that of women. This is due to the characteristics of metabolism. Representatives of the stronger sex have a more active metabolism. Therefore, the calorie content of a fat-burning diet designed for men is slightly higher.

The daily menu is compiled taking into account the intensity and frequency of sports activities. Meals should be two hours before sports activities.

When developing nutrition for men, the following recommendations can be followed:

• replacing dietary meat with lean pork and ham;
• increasing the recommended serving size;
• drinking sports nutrition cocktails in between physical training;
• increasing the amount of fluid consumed to 2.5 liters;
• limiting the amount of carbohydrates in the diet (up to 50 grams per day);
• increasing the average duration of the diet to three weeks;

The regulation of physiological processes occurring in the male body is carried out by testosterone. Under the influence of this fat-burning hormone, the amount of visceral fat decreases. When testosterone levels decrease due to any disease or age-related changes, more active growth of fat cells occurs.

Obesity in men causes the following symptoms:

• an increase in the volume of subcutaneous fat deposits in the abdominal area;
• disruption of lipid metabolism;
• increased blood pressure;
• increase in glucose concentration in the body.

If an obese man's condition does not improve on a low-calorie diet, testosterone supplements may be prescribed. Such drugs are effective, first of all, in the presence of metabolic syndrome in the patient.

A complete breakfast for men includes:

• porridge cooked in milk. You can add a small amount of dried fruits to such dishes;
• boiled chicken eggs or omelet;
• a few slices of whole grain bread with a little butter;
• citrus fruit.

During the second breakfast, you can eat a cocktail that saturates the body with nutrients. When preparing the drink, mix the following ingredients:

• 300 ml milk;
• a small amount of honey;
• 50 grams of nuts;
• a little dried apricots or raisins.

For lunch, you can prepare a serving of vegetable soup. This meal also includes chicken fillet baked in the oven. For lunch, you can eat a low-calorie vegetable salad.

The afternoon snack menu consists of 50 grams of dried apricots or raisins, 200 ml of black or green tea. For dinner, prepare a salad of boiled beets or fresh vegetables.

Sports supplements while following a fat burning diet for men

Intense training is necessary to enhance the effect of a fat-burning diet. Physical activity becomes more effective when taking sports supplements:

• food concentrates;
• dietary supplements;
• nutraceuticals.

The use of special supplements helps improve athletic performance and increase muscle mass. Appropriate medications help increase physical endurance. They enrich the body with vitamins and minerals.

The fat burning diet involves the use of the following sports supplements:

• proteins;
• amino acid complexes;
• three types of amino acids;
• protein-carbohydrate mixtures;
• anabolic complexes;
• fat burners;
• vitamin and mineral preparations.

Fat burners are designed to reduce fat deposits. They slow down the rate of fat absorption and help suppress appetite. Such drugs block the process of fat synthesis and activate the breakdown of its molecules. When taking fat burners, fat is converted into energy.

Fitness diet for burning fat. Men's fat burning diet

The men's diet is somewhat different, since the metabolism of women and men is different, which is associated with the action of sex hormones. Men have a more intense metabolism, so the calorie content of the diet increases due to an increase in the amount of protein and the size of portions. Since fats play an important role in the function of male hormones, they are not completely excluded, but only limited. The diet is compiled individually depending on the frequency and intensity of training. Eating is allowed 2 hours before training.

In men's nutrition:

• it is allowed to replace dietary meat with red meat (beef, lean pork, lean ham);
• the volume of servings increases (for example, potatoes, cereals, fish and meat per 100 g);
• the amount of free liquid increases to 2.5 liters, this includes weak green tea without additives;
• the amount of carbohydrates is limited to 50 g per day;
• between main meals you can drink sports nutrition cocktails;
• The duration of such nutrition can last 3 weeks.

All physiological processes in the male body are regulated by testosterone. It is a fat-burning hormone that reduces the amount of visceral fat by acting on androgen receptors in fat cells. A decrease in its level, with age or due to any disease, is a powerful factor that stimulates the growth of fat cells (adipocytes), in which androgens are converted into estrogens, which in turn suppresses the secretion of testosterone.

Obesity is the main element of the metabolic syndrome, which in men is manifested by an increase in subcutaneous fat in the abdominal area, impaired lipid metabolism, increased blood pressure and fasting glucose levels. If the diet undertaken and subsequent proper nutrition do not bring the desired result, then testosterone preparations are prescribed to normalize the waist circumference. Testosterone therapy is prescribed primarily in men with metabolic syndrome.

Pineapple and grapefruit are good fat burners

This diet is used to burn fat for athletes. In this case, the number of calories per day should be greater, as well as the amount of protein (1.5-2 times). This is necessary for building muscle mass during intense exercise. Otherwise, water and muscle mass are lost first, and then fat. The diet for athletes is based on low fat content and limiting carbohydrates to 50 g per day.

On an empty stomach, it is recommended to drink a glass of warm water with 1 teaspoon of honey and 2 teaspoons of lemon juice. This drink activates metabolic processes. During the day it is necessary to maintain a drinking regime - 2.5-3 liters of water.

A full breakfast may consist of:

• porridge with milk with the addition of dried fruits (or muesli with milk);
• three boiled eggs (omelet or scrambled eggs);
• whole grain bread with butter;
• orange (or apple, half a grapefruit).

Before lunch, a mandatory snack in the form of a nutritional cocktail: 300 ml of milk, honey, 50 g of any nuts, raisins and dried apricots. All ingredients are whipped with a blender.

Lunch may consist of:

• vegetable soup;
• baked chicken breast (300-400 g) or fish;
• vegetable salad from prefabricated vegetables.

For an afternoon snack - black or green tea and 50 g of dried fruits. For dinner - a glass of kefir (a portion of fresh vegetable salad or boiled beets).

For a fat-burning diet to be effective, you need to maintain your usual workout plan, but with intense exercise. During intense training, you can additionally consume sports nutrition, which is recommended by the trainer. These are food concentrates, nutraceuticals or dietary supplements developed for people actively involved in sports. Consumption pursues different goals: improving athletic performance, increasing muscle mass, increasing endurance, fat burning, enriching with vitamins and minerals, etc.

By type, sports supplements are divided into proteins, amino acid complexes, BCAA (three types of amino acids - leucine, isoleucine, individual amino acids (protein-carbohydrate mixtures), anabolic complexes, vitamin-mineral complexes, fat burners, energy agents.

In this case, we will talk about fat burners, which are designed to reduce fat deposits. Their points of application and, accordingly, their mechanisms of action are different: stimulation of metabolism, reduction of fat absorption, suppression of appetite, blocking fat synthesis, breakdown of fat molecules and conversion of fat into energy. The effect of fat burners is realized only during training and subject to diet. Usually they combine several types of fat burners with different mechanisms of action. The following schemes are effective: L-carnitine + Thermofuse + Cheaters Relief or + +.

Dieting during adolescence

A diet for girls to burn fat is recommended to be followed only after reaching the age of 16 years. At the same time, the menu should contain many foods rich in vitamins. The need for them is increased at a young age.

Intense physical activity is contraindicated for girls aged 16 to 18 years. They can cause unstable heart rhythm and surges in blood pressure. Such problems are caused by an “attack” of growth hormones.

How to eat to burn belly fat

Our diet is not intended for vegetarians, but they can also use it with certain adjustments (for example, eating legumes instead of meat, etc.). Next, we will outline the rules of nutrition for burning fat, which can also be applied by vegetarians.

So, where should you start eating for weight loss? From spring cleaning in your refrigerator! Throw away all foods in original packaging. Low-fat oatmeal raisin cookies, pre-made pancakes, and similar sources of huge amounts of carbohydrates should disappear from your home.

Also get rid of buns, wheat bread, tortillas, etc. Yes, I know that whole wheat, millet, barley and oats contain fiber and are beneficial for the heart, intestines and blood vessels. However, they contain harmful non-nutrients, which in excess quantities can cause harm to the body.

Instead, try to eat a lot of fruits, but even more greens and vegetables. When it comes to eating to burn fat, you need to be careful with fruits because they are very easy to overeat.

A little clarification: grain products tend to have a lot of sugar, which greatly increases insulin levels in the blood. If you consume them constantly, you can easily gain extra pounds in the form of fat. To avoid such unpleasant consequences, avoid foods that increase insulin levels, that is, not only grain products, but also sweets and refined carbohydrates.

“So what can you eat in this case?” you ask. I get asked a similar question almost every day. Mostly it comes from the mouths of people who are not very good at cooking or are at most capable of making a sandwich.

When you go to the store, try to stick to the outer perimeter of the sales area, where there are mainly displays of healthy products. Also, always read the text on product packaging, which indicates the composition and nutritional value.

To make it easier for you, I have prepared a list of the types of meats, nuts, seeds, vegetables and fruits that you need to pay attention to while on a diet.

Main contraindications

A fat-burning diet is considered to be quite gentle on the body. But there are many limitations to using this weight loss technique:

• severe kidney disease;
• disruption of the digestive tract;
• the presence of severe hemorrhoids;
• chronic liver pathologies;
• period of pregnancy and breastfeeding.

If the above contraindications are present, completely different methods of losing weight are necessary. Therefore, such an experiment as a fat-burning diet is contraindicated in this case. It is recommended to get a doctor's approval before starting to lose weight.

Fat burning effective diet: advantages and disadvantages

The main pros and cons of a fat-burning low-calorie diet can be seen in the table below.

Several recipes

If you are following a low-calorie diet, you can make onion soup. It contains the following ingredients:

• 5 medium-sized onions;
• 3 ripe tomatoes;
• 1 head of cabbage;
• bell pepper (two pieces);
• a small amount of leaf celery;
• curry, a little ground black pepper - to taste.

The step-by-step scheme for preparing low-calorie soup is as follows:

1. All vegetables need to be washed thoroughly. After that, they are cut into small cubes and filled with cool water.
2. The soup should be cooked over high heat for 10 minutes after boiling.
3. After the specified time has passed, the fire is reduced. The soup continues to cook until done.
4. Salt and spices are added to the dish at the very end of cooking.

To prepare a lemon-mint cocktail you will need the following products:

• 100 ml chilled water;
• 6 mint leaves;
• half kiwi;
• 2 slices of lemon;
• 1 dessert spoon of honey.

The method of preparing the drink is quite simple:

1. You need to rinse the mint leaves thoroughly.
2. After this, the kiwi is peeled.
3. Beat kiwi with water and honey in a blender.
4. The resulting cocktail is poured into a separate glass, lemon and mint are added. You can add a small amount of ice to the finished drink.

The fat-burning kefir drink with ginger contains the following ingredients:

• ginger powder in the amount of 1 teaspoon;
• 200 ml kefir with 0% fat content;
• ½ dessert spoon of cinnamon.

All the above ingredients are combined. Before drinking, the fat-burning cocktail with kefir and ginger must be mixed thoroughly. The resulting drink has a pleasant, original taste.

One of the diet dishes is apple-pineapple salad. The dish contains:

• 1 small pineapple;
• 3 apples;
• ½ part celery root.

First you need to thoroughly rinse all the ingredients needed to prepare the future salad and peel them. After this, you need to cut the apples and pineapple into small cubes, and the celery into small pieces. It is recommended to use low-calorie yogurt for salad dressing.

To replenish the strength lost during physical activity, you should prepare an energy cocktail. This drink consists of:

• two oranges;
• 1 grapefruit;
• 1 lemon.

First you need to thoroughly rinse the fruit. After this, grapefruit and oranges must be peeled. Then the film is removed from the grapefruit slices. Grind the above ingredients in a blender to a puree. If desired, you can add a little lemon juice to the drink. It gives the energy cocktail for weight loss a refreshing taste.