In today’s post of the nutrition and diet category; we will be talking about how to burn fat without losing muscle and thus lose weight in a healthy way. So you will have detailed information about losing weight in a healthy way, maintaining muscle mass and burning fat.
This method has been tried by thousands of people around the world with positive results. For example, in 3 months you can reduce your fat percentage from 18% to 13% without losing muscle and by eating whatever you want (of course not junk food like chips or cola). 13% fat percentage means a body that is almost truly lean and contoured, unless you are a professional athlete.
Table of Contents
How to Lose Weight Quickly?
First of all, you absolutely need to know and accept this:
“The only way to burn fat and lose weight is to create a calorie deficit.”
A calorie is a unit of energy and is used mainly in nutrition and diet. One calorie refers to the amount of energy required to increase the temperature of one gram of water by one degree Celsius. However, the calorie (Cal or kcal) used in nutrition is actually equal to one thousand small calories. So, the term calorie used in daily food consumption refers to kilocalories (kcal).
Calorie deficit occurs when you take in fewer calories than the energy (calories) your body expends daily. This causes the body to use stored fat to meet its energy needs and this is how you lose weight. To create a calorie deficit, you can follow these steps. First, calculate the calories you need for your body here. Then start eating 500 calories less than that each day. For example, if you need to consume 2500 calories every day, you need to consume 2000 calories to burn fat. You shouldn’t eat less than 2000 calories because the body protects itself and you won’t be able to burn fat. Moreover, spreading your calorie intake over time and doing it consistently keeps your metabolism working continuously. So you stay active all the time and this is good for your gut health. Now that we know how many calories to eat, let’s look at what we should eat.
What Foods to Eat While Losing Weight and Burning Fat?
The most logical and healthy way to burn fat and lose weight is to consume enough protein. We will also pay attention to carbohydrate and fat nutrition. Consuming quality carbohydrates and fats is of great importance both for hormone and body balance and for your body not to lose energy. I should definitely say that we need to stay away from white bread, pasta and most importantly sugar. We should stay away from packaged foods completely. Because packaged foods cause unnecessary calorie excess and are not healthy.
For example, when you eat a chocolate bar, it is almost 500 calories and it is not healthy. But if you mix 100 grams of oats, 3 bananas and 200 ml of milk, that’s almost 500 calories and it’s healthier and more nutritious than chocolate. (It’s one of my favorite mixes.) This should be our main mindset when trying to burn fat. We calculate calories and fill them with the most appropriate and necessary nutrients. If you eat only 4 chocolate bars a day, you will probably consume close to 2000 calories, which is not healthy. But if you eat 1 plate of beans, it is about 300 calories and it is healthier. The amount of protein a person should consume daily is about 1.5 times their weight. For example, an adult weighing 80 kilograms should eat at least 120 grams of protein a day. The closer you get to this, the better you take care of your body.
When you get enough protein in your body and start applying the mindset described in this article, you will see that you burn fat and lose weight without losing muscle.
Foods That Help Burn Fat
There are many healthy foods that you can add to your diet to support the fat burning process and lose weight. These foods contribute to your weight loss efforts by speeding up your metabolism, increasing your feeling of fullness, and increasing your energy levels. Here are some foods that help burn fat and lose weight:
- Green Tea
Green tea contains catechins, which are powerful antioxidants that speed up the fat burning process. It also contains caffeine, which can help speed up your metabolism and help you burn more calories. Drinking a few cups of green tea a day can support your weight loss efforts. - Hot Pepper
Hot peppers contain a compound called capsaicin. Capsaicin increases the thermogenesis process, raising body temperature, and thus allowing you to burn more calories. You can speed up your metabolism by adding hot peppers to your meals. - Eggs
Eggs are known for their high protein content. Protein increases your feeling of fullness, speeds up your metabolism and helps to lose weight. Consuming eggs for breakfast can help you consume fewer calories throughout the day. - Yogurt
Yogurt is rich in probiotics and regulates your digestive system. It also provides a feeling of fullness with its high protein content. You can keep your calorie intake under control by choosing fat-free or low-fat yogurts. - Ginger
Ginger contains components that support digestion and speed up metabolism. You can support your fat burning process by adding fresh ginger to your meals or drinking ginger tea. - Fish
Oily fish such as salmon, tuna and sardines are rich in omega-3 fatty acids. Omega-3 fatty acids speed up metabolism and support fat burning and lose weight. Consuming oily fish several times a week can help you reach your weight loss goals. - Coffee
Coffee is a beverage that speeds up metabolism and increases fat burning with its caffeine content. However, be sure to consume coffee without sugar and cream. Drinking 1-2 cups of coffee a day can increase your energy level and help you burn more calories and lose weight. - Apple Cider Vinegar
Apple cider vinegar contains acetic acid, which suppresses appetite and speeds up metabolism. Adding one or two tablespoons of apple cider vinegar to a glass of water before meals can increase your feeling of fullness and support fat burning. - Fiber-rich foods
Fibrous foods such as oats, whole grains, vegetables and fruits slow down digestion, keeping you full for longer. Fiber also supports intestinal health and contributes to the lose weight process. - Nuts
Nuts such as almonds, walnuts and hazelnuts are rich in healthy fats and protein. However, portion control is important because they are calorie-dense. Consuming a handful of nuts a day can increase your feeling of fullness and support your metabolism.
1-Day Nutrition That Will Help You Lose Weight by Burning Fat Without Losing Muscle
Breakfast
Vegetable Omelet and Whole Grain Bread
- 2 large eggs (protein source)
- 1/2 cup chopped vegetables (such as peppers, spinach, tomatoes)
- 1 teaspoon olive oil or coconut oil (healthy fat source)
- 1 slice whole grain bread (complex carbohydrate source)
Aid:
1 small apple or orange (fiber and vitamin source)
1 cup green tea or unsweetened coffee (speeds up metabolism)
Snack
Almonds and Yogurt
- 1 small bowl (150g) low-fat yogurt (protein source)
- 10-12 raw almonds (healthy fat and protein source)
Lunch
Grilled Chicken Salad
- 100-150g grilled chicken breast (protein source)
- 2-3 cups mixed greens (lettuce, arugula, spinach)
- 1/2 cup chopped colorful vegetables (cucumber, tomato, carrot)
- 1/4 avocado (healthy fat source)
- Dress prepared with 1 tablespoon olive oil and lemon juice
Snack
Hummus and Vegetable Slices
- 1/4 cup hummus (source of protein and fiber)
- Sliced vegetables (carrots, cucumber, red pepper)
Dinner
Salmon and Quinoa
- 150 grams of grilled salmon (source of omega-3 fatty acids and protein)
- 1/2 cup cooked quinoa (source of complex carbohydrates and protein)
- Steamed broccoli or asparagus on the side (source of fiber and vitamins)
Evening Snack
Chia Seed Smoothie
- 1 glass of almond milk or skim milk (source of calcium and protein)
- 1/2 banana (source of carbohydrates)
- 1 tablespoon chia seeds (source of fiber and omega-3)
- 1 handful of spinach (source of iron and vitamins)
Extra Tips:
Adequate Water Consumption: Make sure to drink at least 8 glasses of water throughout the day. Water speeds up your metabolism and helps your body function properly.
Exercise: Maintain your muscle mass and increase fat burning by doing strength training regularly. You can also increase your calorie expenditure with cardio exercises.
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