CALORIE COUNT
During weight loss we have to stay calories deficit, you have to go 400-500 less on calories according to your BMR(Basal Metabolic Rate). You can calculate your BMR with the help of this link https://www.calculator.net/bmr-calculator.html
RICH PROTIEN DIET
You have to follow rich protien diet during fat loss to prevent muscle loss,muscle building,increase metabolism,boost your fat loss and many other for many other benefits. Sources of proties:- paneer, tofu, beans, chana, pulses,almonds etc (vegetarian) egg whites, checken breast, fish etc.
EAT LESS CARBOHYDRATES
Carbohydrates are used as primary source of energy by our body, after depletion of carbs our body starts using fat as Fuel which results in fast fat loss therefore You have to eat less carbs and avoid starchy carbohydrates & sugars. Hence, replace white rice with brown rice, white break with brown bread(if consuming).
EAT GOOD FATS
Don’t avoid eating fat totally during fat loss, because fat also performs some important functions in our body like protecting vital organs, helping protien perform its job etc. So you have to add some good fats in your diet. Sources:- Nuts (peanuts,cashew,almonds), peanut butter, milk etc.
MICRONUTRIENTS (VITAMINS & MINERALS)
Vitamins and minerals are types of micronutrients that are body require is small quantity which performs many functions like energy production, immune function, bone health, fluid growth etc. Sources:-Banana, orange, broccoli, spinach, peppers, potato, non veg food etc.
MACRONUTRION PERCENTAGE WHITE FAT LOSS DIET:- PROTIENS:-25-35% CARBOHYDRATES:-40-50% FATS-10-30%
WORKOUT
You can workout 5 Days/week, doing cardio for 20-30 minutes and performing gym/strengthening exercises (best) if possible.
SUPPLEMENTS(additional)
Whey protein (to fulfull your rich protien diet) Fat burners(L-Carnitine, CLA) BCAA(for muscles) Note:- these supplements are totally natural and won’t harm you just be aware of fake supplements.
SOME EXTRA TIPS
*DRINK 3-4 litres of water a day. *Drink 0.5-1 litre warm water when you wake up. *Perform HIIT(high intensive interval training) 2-3 times a week. *Consume black coffee before workout(increases metabolism that results in better fat loss)
You
WE WILL HELP YOU IN ACHIEVING YOUR FITNESS GOALS 