Mursalin Khandaker
If you are thinking of losing the body weight, then we might give you some useful tips in this article. What is the most important thing to maintain for both weight loss and muscle gain?
The simple and most important thing is to maintain the daily intake of the macronutrients and supply the micronutrients as needed. The macros are basically Carbohydrates, proteins, fats, and fibers. These things are very important to maintain good health and better overall appearance of the body. If a person wants to lose weight and get skinny he must maintain a calorie deficient diet with moderate physical activities, mainly cardio, and some body weight exercises.
Protein content should be more than the carbohydrate intake. It is found that a 2:1, carbohydrate: protein ratio does the trick with proper intake of healthy fats. Most of us forget to take our daily fat intake, yes, of course, healthy fats and believe it or not these fats help to cut down your excess weights.
About carbohydrates amount, they are basically individual depended. In general weight loss diets need to be under 1800 calories and protein intake should be 1.3 grams per kg of body weight. So a 70kg individual should stick to 85-90 grams of protein per day. We know that any individual should at least consume 50+ grams of protein from any sources. So for an advance diet, one must follow the ratio and do some exercises daily.
We suggest any individual consume complex carbohydrates and stay away from high GI sources and simple carbohydrates. Some of them are oats, chia seeds, other seeds, muesli, etc. Protein sources can be from dairy, animals, and plants. Such as eggs, fish, cheese, yogurt, lentils, meat and so on. Dairy-based protein such as whey and casein are one of the best sources and found to be very beneficial for both fat loss and muscle gain. If an individual maintains the proper diet with a moderate physical exercise he or she will see results within 3-5 months.
Note: For starters, we can suggest that they can eat comparatively more in the morning time and less in the night time, and the daily meals should be divided into 4-5 portions at least, it’s best to take meals in parts and in between 3-4 hours. This way of consuming foods keeps the metabolism of the body at the optimal level.