Q uemar fat to generate energy and maintain the proteins in tissue muscle are processes that are performed at same time but independently.
Tips for not losing muscle mass:
- In your diet integrates foods minus caloric . With 500 calories is enough to not destabilize the organism and lose musculature suggest some specialists.
- With a fast prolonged or by skipping meals the body begins to lose stored fat and muscle .
- By combining the diet daily with training three times a week, it is possible to lose fat and maintain the muscle mass.
- Proteins are fundamental to build strong and healthy muscles, by it is important that you consume them.
Foods that burn fat:
Legumes. They are a very rich source of proteins of all kinds and also have the particularity of having a lot of vegetable fats, so that with them you can replace the consumption of meat, especially pork or beef . Ingest them in soups and salads.
Apple: The peel has pectin a mixture of acidic polymers that generates satiety. By eating an 85-calorie apple, our body burns 95.
Grapefruit. It has a lot of vitamin C and papain an enzyme that breaks down fat molecules. It is ideal to consume it at breakfast or before eating, to burn more fat. Taste it in segments and not juice.
Vegetables. They are essential and to lose weight without losing toning . Green leafy vegetables such as lettuce, spinach or chard are especially recommended. With them you can make salads or boil them to accompany meats.
Meats and eggs. These foods are rich in lysine and methionine essential amino acids to synthesize carnitine. The latter is a substance that helps burn fats while exercising.
Mushrooms. They are high in iodine, essential substance for the functioning of the thyroid the gland in charge of burning fats.
Nonfat dairy products. Rich in calcium, accelerate the burning of fats .
Chicken and fish meat. The chicken breast is the only meat that is recommended to be eaten together with the fish . It should be no more than 3 or 4 times. Remember that it is essential that it has neither fat nor skin, and the breast is the most recommended part.
Cinnamon. Cinnamon prevents the glucose from rising sharply when consuming sweets. Excess glucose raises our insulin, which turns food into fat.
Curry, paprika, pepper, pepper and other spices. They generate a greater energy expenditure, helping to burn fat during the digestion . Of course, you should eat them in moderation.
Lemonade. Accompanied by honey, it becomes a rich juice. Prefer it and avoid carbonated beverages.
Carbohydrates of quality. The key is to know how to choose them, such as whole grains, brown rice, whole grains, whole grain breads, fruits and vegetables, which are part of the quality carbohydrates that should be included in the diet for tonify.
good fats present in fish oils, olive oil, canola oil, nuts and seeds.
Finally, remember to do at least 20 minutes of cardio for 3 days a week. plus 5 to 10 minutes of abdominals will be the perfect complement to burn fat and especially avoid the loss of valuable muscle tissue so common in slimming diets.
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