Anyone who trains a lot and very hard training your muscles need more carbohydrates. Carbohydrate intake to build mass without fat should be 50-60% of your daily caloric expenditure or 6.5-11 grams per kilogram of body weight.
6.5 g is possible to be sufficient for beginners and intermediate fitness freaks, which means that 80 kg of body weight carbohydrates should be 520 grams per day (80 x 6.5 = 520), for example when 130 kg, carbohydrates increased to 845 g daily.
If you want to determine your specific needs carbohydrates allow the body to guide you. If you receive 8 grams per kilogram of weight and start gaining mass but body fat, lower intake of 6 g.
People who constantly struggle with enlarged waist often explain that they are sensitive to carbohydrates and think they have to come down in six grams a day to be able to build muscle without adding fat. If you want to remove the fat and at the same time rising muscles, you may need to download carbohydrate intake below 6.5 g, but you should not fall below 4.5 grams per kilogram of body weight.
It is a mistake to completely remove carbohydrates from the diet, believing them to be the enemy of an athlete. If you feel faint or stop rising muscles begin to slowly increase your carbohydrate intake. The easiest way is to add a fourth-carbohydrate diets and track the results. But be careful with portion sizes, not pass your limit.
The best carbohydrate foods for muscles
Glycaemic index determines the speed at which the body turns food or beverage in the blood sugar.
Foods with a low glycemic index are preferred for long-term release of energy and curb hunger, and those with a high glycemic index are more effective for fast charging after a serious workout. When you combine carbohydrates with proteins reduces the glycemic index (for example, a combination of rice and meat, glycemic index of rice decreases).
1. Foods with a low glycemic index, slow release energy
- Oat products
- Rye bread
- Barley
- Beans
- Green vegetables such as spinach and broccoli
- Apples
- Bananas
- Oranges
2. Foods with a high glycemic load after workout
- Rice
- White bread
- Melon
- Pineapple
Adding an exercise or a change in diet will not make as if by magic, belly fat disappear. These fats tend to be a bit more stubborn than fat in other parts of the body. Possibly the biggest change has to come from your diet since 75% of the result which is undoubtedly due to see her. If you do not eat right, fat will return after a while. Here are some of the best foods to include in your diet, tailored to the abdomen.
Walnuts
While all nuts are a healthy source of fats, walnuts are especially helpful because unsaturated fatty acids they contain. The inclusion of a large amount of essential fatty acids in the diet helps to prevent insulin resistance, so when you eat carbohydrates, your body is more likely to use them as fuel or send them to muscle cells without causing low blood sugar.
Unsweetened oatmeal
If your usual breakfast consists of toast or some other pasta, you might consider replacing it with oatmeal, which has more dietary fiber, protein, and almost no sugar. If you tasteless spice it with cinnamon, your favorite protein powder, peanut butter, maple syrup or add a little honey.
Apples
Many people believe that fruits should be excluded from your diet if you want to melt belly fat, but this is not quite true. Provided that maintain target calories and carbohydrates, there is nothing wrong with adding some fruits on the menu. Apples are a particularly good choice because of low fat, which will help you are full for a longer period of time.
Fish
The regular inclusion of fish to your diet is another great way to increase your intake of unsaturated fatty acids while meeting the demands of your protein. Salmon is a fish that has a much lower mercury content, so it is safe to consume regularly. The only thing, however, you need to watch is the weight of your portion, as it is a source of protein, which is slightly higher in calories and also contains fat.
Egg whites
Egg whites are low in calories and will help you to quickly lose belly fat. They are one of the most easily absorbed protein types, so that you will know that you are doing a good job meeting your needs when you regularly eat them. Since proteins are entirely protein, they fit well when trying to reduce the total calories in your diet. Egg whites are also very intermodal in ways that can make them, ensuring that you can find at least one of which can be enjoyed.
Broccoli
Vegetables
play an important role in burning belly fat because they are
low-calorie, high-fiber and provide a large amount of essential vitamins
and minerals needed by the body to maintain good health. Broccoli is a particularly rich source of vitamins. C and Vit. K, one serving provides over 100% of your daily needs. Only 43 calories in a serving of cooked broccoli - a snack that you can safely add to your diet to burn abdominal fat.
Linseed
More and more people realize the benefits of nutritional value of flaxseed and add it to smoothies, oatmeal porridge or baking as a way to increase your intake of omega-3 fatty acids and fiber. Omega-3 fatty acids contained in flaxseed help to slow the rate of bone turnover, which can lead to osteoporosis.
There is no more effective way to combat the February depressing time away from distractions with inspiring thoughts about the approaching summer. If this year you have decided firmly that you want to be one of those people who look forward scattering layers of clothing, but not afraid of it, right now is a good time to start thinking about its long-term nutritional and exercise strategy warmer months.
7 the best foods
1. Green leafy vegetables
Green leafy vegetables are the perfect way to add a little more "volume" and nutritional value to your meals, as they contain essential vitamins and minerals such as vitamin A, vitamin C, vitamin K, folic acid, calcium, iron, magnesium, potassium and fiber . According to nutritionists, every intelligent matching to your diet a person should strive to include in your lunch or dinner menu at least a handful of lettuce, spinach or broccoli.
2. Mint
Mint is one of the best friends a flat stomach because it facilitates digestion, reduces swelling in the stomach and soothes the entire gastrointestinal tract. Mint can easily be taken as a tea or added to some more exotic dishes and salads. Very refreshing act cool water consumption, which were soaked three or four fresh mint leaves. For maximum effect you can add a few drops of lemon juice.
3. Red peppers
Relatively little known fact is that red peppers are one of the most potent antioxidants among the vegetables. They loaded the body with substantial doses of vitamin C and beta-carotene, which protect the immune system and allow it to more effectively repel attacks by viruses bacteria. Red peppers are proven to accelerate the metabolism and stimulating the functions of the digestive system.
4. Quinoa
Looking for a healthy alternative to rice and pasta? Well then try a bold film, which although kind of seed actually has a texture much like that of cereals. Unlike them, however, quinoa is a super food that is made entirely of protein, containing all nine essential amino acids and is an excellent source of fiber, vitamins, minerals and antioxidants.
5. Pears, apples, pineapple and grapefruit
Each of these four fruits affected in different ways in improving the functions of the digestive system. Pears are loaded with such good amounts of pectin - a soluble fiber that supports healthy balance inside the stomach. They also give the body valuable heart potassium and calcium bone healing. Pineapples do an excellent source of digestive enzyme bromelain, which relieves bloating and helps remove gases. As for the apples - there is argument that they are able to even reduce cellulite.
Grapefruit itself has predominantly water content, which in combination with the available vitamin C in it, keep the skin well hydrated and radiant. This tropical fruit is a proven fighter in battle to reduce weight as its active ingredients reduce insulin levels and increase metabolism.
6. Oatmeal flakes
Oat flakes are the perfect combination of fiber, protein and whole components. They are often cited as the best option for breakfast, as their consumption lowers cholesterol and maintain stable blood sugar levels for long periods of time.
7. Еggs
Eggs contain lots of amino acids and the combination of protein and fat contained in them, creates a feeling of satiety faster and prevents overeating. Furthermore, the protein in eggs helps in building muscle and burning of subcutaneous fat deposits - all of which give the body so desired toned and taut appearance.
7 the worst foods
1. Brussels sprouts
While it is low in calories, Brussels sprouts can be defined just as good close friend of panties figure. This vegetable is in its specific composition of fiber and other substances that tend to cause gas and expansion of the gastrointestinal tract. Brussels sprouts certainly has its special place in any healthy diet, but just avoid eating it before heading towards the beach.
2. Sugarless gum
Skip the sugar-free gum, especially if you decide to wear your swimsuit as her chewing can result in swallowing too much air, which in turn leads to bulging stomach. Another problem is that sugar substitutes used in the manufacture of these products can also irritate the stomach and cause some not very comfortable feeling.
3. Ice cream
It is hard to imagine summer without a tasty ice cream, but only half a cup will "consume" about 300 calories daily, half of carers for the day saturated fat and one-third of the eligible cholesterol. If you do so, and so you decide to eat ice cream, choose at least some of its low-fat varieties, but even better would be if you could replace it with frozen yogurt with fruit pieces in it.
4. Bacon
Bacon is one of the most unhealthy processed meats market types. Responsible for this is a solid amount of salt and nitrates, which wiped it. Nitrates are preservatives that are commonly used in processed foods to retain their color. Experts warn that once these nitrates undergo thermal treatment at high temperature (grilled, fried, etc.) they are carcinogenic risk.
5. Products made from white flour
Consumption, any product made from white flour, causing the first peak and then crash in blood sugar. This is often because the body recognizes as white flour and sugar so store it almost completely. Because of this effect on blood sugar, usually when you eat something with white flour instead of increase, you begin to experience cravings for more food - mostly sweet or greasy one. As you probably guess what effect will it have on the waist or thighs.
6. Margarine
Switching from butter to margarine will not do anything good for your body and figure. Until recently, been obliterated mistaken assumption that if one wants to maintain a healthy weight, he must leave calorie oils and use more useful and balanced margarines. Yes - margarine may not contain as many calories as butter, but in contrast, there are large amounts of trans fats that facilitate not only weight gain, but also the development of certain cardiovascular diseases.
7. Semi pizza
Every happened to him late in cooking and so I call on the services of fast for "cooking" frozen pizza. Try, however, to limit this practice only in the winter months. Semi pizzas are bakani salt, sodium, white flour and much meat. If you allow your pizza - at least do it as it will be worth it. For example, in the oven and made possible - before your eyes.
