For many bodybuilders, a good fat loss diet can really accelerate the pace of muscle growth and shaping your body into the ideal physique. Your body fat is actually stored energy that your body reserves for periods when your body does not have sufficient energy.
If you want to reduce your body fat, you should generally reduce your daily caloric intake. This will make your body burn its stored energy or body fat for fuel. However, if you need the calories, then you need to choose the right foods for your diet in order to lower your body fat percentage without compromising on the caloric intake level.
As you know, your body needs calories in order to be able to perform basic functions such as breathing, thinking, digesting food, and keeping your body temperature normal. Calories are also necessary to enable your body to perform physical activities such as walking. The following should provide you with essential information you need to prepare for weight loss and bodybuilding.
1. Daily Caloric Intake Varies Person To Person
Assess how many calories you need for your everyday needs and bodybuilding goals. How much calories your body burns generally depends on your age, gender, height, weight, and muscle mass. Of course, the amount of physical activities you do also matter. The more you move around, the more calories your body burns.
2. Fats Still Matter
Just like carbohydrates, fats and oil are not bad for your body. While it may seem logical that if you are seeking to lose fat, you don’t want to consume fat as part of the diet. Don’t go there! Your body still fat to function properly, such as for your heart and joint health, and for production of growth hormones.
If you stop eating fat, your fat loss efforts will be impacted, and your general health will suffer. However, you should only consume healthy fats and oil. Some sources of fats include butter, sausages, sauces, egg yolks, cheese, nuts, chocolates, and olives. Unlike with protein, fats from plants are better than fats from animals.
3. Enjoy Protein-Rich Foods
You can get your protein from chicken, beef, turkey, fish, yogurt, eggs, milk, cheese, nuts, peas, soy, beans, and protein powder. You can get protein from both animals and plants, but the protein from animals is more nutritious than the protein from plants.
4. Carbs Still Matter
When it comes to carbohydrates, a lot of bodybuilders and dieters become cautious. Most of them think that carbohydrates are bad. Well, carbohydrates are actually good for your body, and more importantly, required for muscle building. However, you should consume it in moderation.
You can get carbohydrates from potatoes, oats, yams, pasta, rice, bread, vegetables, fruits, corn, and cereals. Instead of white rice and white bread, however, consider brown rice or quinoa because they provide more protein and fiber to your body.
5. Exercise To Lose Fat
Yep, this really goes without saying. Diet and workouts work hand in hand for fat burning. If you want to build muscles and lose fat, you should definitely exercise. You should let your body burn more calories than it receives. You can do this by keeping your daily caloric intake low or by doing more physical activities.
Of course, along with exercise, you need proper diet. You should consume adequate amounts of protein, carbohydrates, fats, and oils. If you want your body to look and feel good, you should consume food with high nutritional value.
6. Measure & Track Your Body Fat Percentage
Measuring and tracking your body fat percentage is important. You can establish a baseline condition and set your goals. Tracking over time provides data to you to see how your diet plan is working, and to make tweaks for further improvements.
Here’s just a rough way to check body fat %. You can also use skin fold calipers, and digital body fat analyzers or scales. For a rough measurement, this is how to compute your body fat percentage. You can do this by multiplying your body weight by 1.082 and adding 94.42 to the product. Then, you have to multiply the size of your waist by 4.15. Whatever result you get, you have to subtract it from the sum that you got earlier. The difference that you will get is your lean body weight, and the difference between it and your actual body weight will tell you how much fat your body has.
7. Choose Foods That Take Longer To Digest
It is crucial to eat foods that digest slowly. Their nutrients are not immediately released into the blood stream, which makes them less likely to be turned into fat. Also, they can make you feel fuller for a longer period.
Lactose, fructose, and protein are actually your best nutrient choices for slow digestion. You should also consume foods that are rich in fiber. These include brown rice, whole wheat bread, oats, raw vegetables, and fresh fruits.
8. Increase Your Metabolism By Eating Less But More Often
Another tip you should remember if you want to lose more fat quickly: instead of eating three large meals daily, you should eat four to six smaller meals a day. Eating smaller meals throughout the day will increase the metabolism of your body.
Also, about two hours after you ate your meal, the nutrients from your food will enter your blood stream. If your blood happens to be overloaded with nutrients, such as fat, glucose, and protein, your body will start storing fat.
In addition, you will cause your stomach to be bigger; hence, you will feel hungry more often; but if you eat smaller meals throughout the day, you will be able to keep your blood glucose level under control, as well as your stomach smaller.
9. Eat Foods With Low Caloric Density
In order to avoid hunger pangs and keep your calorie intake low, you should also consume foods that have a low caloric density. Likewise, you should drink a liter of green tea at least one hour before your breakfast. Green tea can improve your metabolism, as well as reduce hunger pangs.
10. Consider Fat Loss Supplements
Another thing to add to your diet, you may also take supplements such as multivitamins, l-glutamine, and creatine. You may also intake fat-loss supplements and fat burners. These products contain ingredients that can help your body burn fat faster.
It is very easy to find supplements for fat loss. These products are actually ubiquitous offline and online. When choosing a supplement, however, you should be careful about the possible side effects. Make sure that you read good reviews of the products prior to buying them.
Incorporating These 10 Things Into Your Diet Plan
Keep these above things in mind as you put into action a diet plan that will help you lose fat. It will be worth the effort as a good diet plan can really speed things up for getting to that dream physique.
No doubt, it may take a little time to sit down and plan out what to eat and when everyday, and have them fulfill all of the above conditions. Sometimes, people may not be familiar with the best food choices and how to put these fat loss concepts into actionable steps. Figuring it all out can take time and effort, but keep in mind that it’s all worthwhile in the end. That said, there is help available to make it more effortless and fun.
A Tip On How To Make Things Easier
One resource that has been gaining a lot of interest amongst bodybuilders is the Anabolic Cookbook by Dave Ruel. This is an ebook and program that includes recipes, meal planning and nutritional guidance specifically for body builders. The guide focuses on simple and fast steps to take, to enjoy an optimal and surprisingly delicious diet plan for fat loss and muscle gain. What’s more, it’s actually written by a fellow bodybuilder with lots of field experience. Click here to read more about it.