Going lean means losing fat/weight and maintaining muscle mass of the body. Only this kind of weight loss is sustainable in the long run otherwise when people follow very strict diets and reduce their calorie intake to drastic levels, they tend to lose water and muscle mass, leading to rebound weight gain in near future.
In order to lose fat from the body, one needs to consume foods high in protein, moderate in carbs and low on good fats. Here we would like to bring to your notice some tips for gaining lean muscle mass and losing excess weight from the body.
Lean Diet Tips
Go High On Protein
Protein is one single food ingredient which can keep you full and happy at the same time. There are many tasty food items which are made up of protein. Right from the breakfast through your dinner, you can include various high protein foods like egg whites, skinless chicken breasts, cottage cheese, soy and soy products, whey, casein, kidney beans, chickpeas, lentils, etc. While losing weight it is important to eat low calories and also important to keep an eye from where are the calories coming in your food plate.
Protein fulfills this requirement effortlessly and fits well into your weight loss plan. Protein also helps in keeping your metabolism up and helps you lose weight fast. People, who include high protein foods in their diet as a staple, tend to gain far lesser weight even when they go berserk with cookies and other goodies during festival and other lean times.
Eat Only Complex Carbohydrates
Complex carbohydrates are mother nature’s gift to mankind but we, in our quest for tastier(and harmful) foods tend to remove the healthy parts of the grains like germ and bran or process the fruits and vegetables to such an extent that they lose all their goodness.
Instead of opting for refined carbs like white bread, white pasta, cakes, cookies, etc. and simple carbs like potato, corn syrup, fruit juice, etc., go for complex carbohydrates found in whole grains, vegetables, fruits, brown rice, oats, etc. Complex carbs tend to release sugar slowly in the bloodstream and hence keep you full for long time and stabilize your energy levels. As a result, your sugar does not crash abruptly and you do not get those midnight sugar cravings.
Eat Three Big And Two Small Meals In A Day
When we say big, we do not mean plateful of high fat and deep fried foods. We mean a palate consisting of complex carbohydrates, low fat protein, and tiny amounts of good fats. By snack, we mean complex carbohydrates in the form of fruits and vegetables or high protein foods like roasted gram, tofu, etc. Try to follow this pattern on regular basis and soon you will find losing inches from your waist line.
Include Healthy Fats
Including healthy fats in your diet is equally important. Some vitamins like vitamin A,D and E are fat soluble and your body can absorb them only when you consume fat in moderate quantities. Include monounsaturated and polyunsaturated fats in your diet. Examples include nuts, olive oil, canola oil, flaxseeds, tofu, etc.
Including Essential Fatty Acids in your diet is a good way to keep your skin glowing, hair lustrous and waist slim. Including EFAs in small quantities help you stay full for longer time. You can take fish oil capsules or flaxseed oil for fulfilling your EFA requirement.
Drink Adequate Amount Of Water Through Out The Day
While 8 glasses of water a day has almost become a cliche, but its significance can not be undermined. Water helps you in remaining lean and fit in more than one way. It helps in burning more calories, keeps your joints lubricated and helps flushing out toxins from your body. A detoxed body is the one which gains maximum benefits from exercises and right diet.
Eating cold water as first thing in the morning can help you lose some more calories as your body will rev up its metabolism to warm the water, entering your system and in the process will burn more calories.