Sport diet for burning fat

Today we will talk about a diet, the expediency of which is scientifically substantiated. It is a sports diet for fat burning and muscle building. Tested and compiled her at the University of Connecticut, under the supervision of dietician Jeff Wolek. The essence of the diet is simple - reducing caloric intake by reducing the intake of carbohydrates.

Fundamental rules

In principle, it is a protein diet for burning fat, because this ill-fated fat is offered to burn as a substitute for glucose, to meet the energy needs of a person.

1. You need to eat high quality protein during each meal. This will allow you to retain a sense of satiety for a long time, to spend calories on digestion, and also not to leave in the damage and muscles.
2. Do not be afraid of fats. Dietary or "useful" fats allow you to quickly develop a sense of satiety, help control calorie intake.
3. Vegetables - at least 4 times a day. But it is non-starchy vegetables , which do not contribute to bloating and excess kilograms.
4. Give up sugar and starch. This means giving up bread, biscuits, cakes, potatoes, soda, rice and beans. All these foods contain too much carbohydrate for our diet to quickly burn fat. If the label says more than 5 grams of carbohydrates per serving - do not take it, if you eat in a restaurant - make sure that starch and sugar are not the main ingredients of the dish.
5. If you want to sit on a diet, not counting calories, give up berries, fruits and milk. If you count, then you are allowed per day: ½ cup berries, 1 glass of milk, ½ cup of fruit.

Menu

Now, we will voice the lists of products that are preferred on our sports diet for burning subcutaneous fat.

1. High-quality proteins:

• beef;
• pork;
• bird;
• whey and casein protein;
• eggs;
• cheese;
• bird.

As stated in the University of Connecticut, 1 protein shake from whey or casein protein, you will not even hurt.

2. Non-mashed vegetables:

• broccoli;
• spinach;
• Brussels sprouts;
• artichokes;
• tomatoes;
• leek;
• cauliflower;
• mushrooms;
• zucchini;
• pepper;
• asparagus;
• celery;
• cucumbers.

3. "Useful" fats:

• olives and olive oil;
• rapeseed oil;
• butter;
• nuts;
• coconut;
• avocado;
• fatty sour cream;
• cream.

Is it difficult for you to be on such a diet? Hardly, very tasty. But remember: you can indulge yourself with such an appetizing diet only in case you really exercise a lot and perform daily strength exercises.