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Fat Loss Diets - How To Effectively Create A Fat Loss Diet

TeteReSe | Aug 26, 2009 |

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Fat loss diets are becoming more and more important as people are realizing now that what matters is fat loss and not weight loss in general.

But how does one make an effective fat loss diet? Last time you tried you lost weight but you also lost a lot of muscle and that certainly wasn't your goal. There are some basic principles you need to follow in order to lose fat and maintain muscle mass.

1. You Must Not Lose More Than 2 Pounds Per Week

To avoid losing your muscle mass you need to diet relatively slow. To do so just multiply your weight in pounds by 12. This will show you how many calories you need to eat per day in order to lose 1-2 pounds of fat per week.
For example if you are a 200lbs man you would multiply 200*12 = 2400. That means that for your fat loss purposes you would need to eat 2400 calories per day (if you weight 200 pounds).

2. You Must Eat 1g Of Protein Per Pound Of Body Weight

To prevent muscle loss you also need to provide your body with enough protein. This will increase the rate fo protein synthesis and it will also spare your muscle mass. Preventing muscle loss is one of the cornerstones of every effective fat loss diet
Our 200lbs individual would need to eat 200g of protein.

3. Eat Enough Carbs To Provide Constant Energy

Eat at least 40% of your calories in the form of carbs. Remember that protein and carbs have 4 calories per gram. Once you cover your protein and carb needs eat the rest as fat. Fat has 9 calories per gram.

By following the advice posted above you now know how to make a fat loss diet. Also remember that by losing fat you will also be able to see your abs (how nice is that?)

To your success