Originally posted 2016-03-18 16:22:53.
Hi there, it’s Aline Pilani here! In this article, i will show you how to eat 1400 calories mindfully without having to literally count calories.
There are two clear-cut methods to maximize fat loss. Either you burn more food ingested through exercise or you decrease the food you eat. Let’s leave the first for later discussion and deal with the second.
What most of us mistake for calorie restriction is severe dieting. We go below the 1200 calories limits by adopting crash diets and by skipping meals. This inadvertently triggers the “starvation mode”. In the starvation mode, your body realizes that there is an impending crisis. The amount of food being supplied to it has been reduced and it presumes that it will continue.
So, instead of burning the fat deposits to provide energy in the absence of food in the present moment, A CRASH DIET does just the opposite. It hangs on to every molecule of fat it can find in every nook and cranny of your body. It starts burning the muscle mass to provide for energy.
The Bottom-line: Not eating is not going to get you anywhere. At the most, you will lose all the water weight. You should aim for a healthy caloric reduction, 400-500 calories less than what you usually consume.
The next thing you should pay attention to if you want to maximize fat loss is meal timings. It includes eating at the right time every day and eating the right number of meals, AROUND 6-7 IS THE BEST WAY. It is essential to eat at the same time every day because it puts the body into a proper cycle and makes it easier to process everything systematically. Do not eat out of schedule.
If you think three big meals for the day – breakfast, lunch and dinner – are enough, you are mistaken. However, there is no doubt about it that they are absolutely necessary; you must not skip any of them.
By eating only three large meals, you slow down body metabolism. It is a better option to break down the total calorie intake into 6-7 meals. Doing so keeps the fat burning mechanism going constantly. However, it is 6-7 smaller meals, not 6-7 large sized meals. Each of these meals should be about 200-250 calories.
Now coming to what you should and should not eat, you should eat everything in moderation. Carbs are not that bad as long as they are not the simple ones. The sugar found in cookies and candies is the simple type. The body breaks it down in minutes offering an immediate spike in energy. It uses it up at the same speed. When someone faints you put sugar or a candy into the mouth, right?
If you pile on sugar when it is not needed by the body, it will accumulate adding to your already-overabundant fat reserves. You should eat complex carbohydrates as the body takes longer time to digest them.
Avoid simple carbohydrates such as white bread, white pasta, white rice, chocolates, potato, cocoa puffs and chips. Also, cut your intake of carbohydrates for the evening meal as it is not used and it gets stored. All carbohydrates must be eaten before 2 in the afternoon so that there is enough time to digest and use them.
Just like carbohydrates, there are good and bad fats. The unsaturated fats are the healthy variety and are found in large quantities in avocados, nuts, olive oil, coconut oil, canola oil and grape-seed oil.
You can also eat sea foods in moderate amounts as they contain Omega-3 fatty acids, a healthy variety of fat. You should steer clear of saturated fats and trans-fast as they increase add fatty deposits. They are also unhealthy as they increase bad cholesterol in the body.
A weight loss diet is incomplete without protein. In fact, you will have to double up on the amount you eat. There are several reasons for it. Protein like fiber takes long time to digest and keeps you feeling fuller for a longer period of time. Proteins build more muscle tissues and more muscle tissue uses up more energy. Dietary proteins also build endurance and stamina needed to get through hard and rigorous exercise routines. It helps the body recover after a workout and thereby get back to exercise the next day.
Try your best to avoid fast foods as they are poor in nutrition but rich in calories. Most of them contain empty calories.
So, from now on consume around 1400 calories per day, go for 6-7 small meals of 200 calories each. To help you build your daily diet plan use these calculator as it an amazing free tool! www.calorieking.com . Try to combine fresh veggies with a protein source on each meal.
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