Скачать или смотреть MOST EFFECTIVE DIET FOR FAT LOSS (MEAL PLAN)

Losing body fat can be a challenging task, often requiring hard work, patience, and dedication. With hundreds of videos on the "BEST DIET TO LOSE FAT" it can be difficult to navigate through which information is correct. The truth is... the diet that you can stick to the longest will be the best diet for you. No matter how good the diet may be, if you stop after a month and go back to your old eating habits, you won't see lasting results.

However, there are certain things you should follow for the most effective results.
Replacing processed food with unprocessed foods. Unprocessed foods not only contain less calories (on average) and have more nutrients, they also have a higher DIT/TEF levels and are more satiating. This means your body will burn more calories throughout the day digesting your food and you won't feel as hungry.
Eating a higher protein diet. You can lose weight with a caloric deficit but research has shown that without sufficient amount of protein in your diet, the body will lose more lean muscle mass. This is not only detrimental to your body composition, but also lowers your BMR/daily energy expenditure. this causes the body to burn less calories which oftentimes causes people to experience plateaus. Keeping the protein high will help maintain your lean muscle mass and slow the decrease in BMR/daily energy expenditure.
Meal timing can also help you with your fat loss. It is recommended that eating 3-5 meals a day can help you to lose more weight/fat. If you prefer to intermittent fast or have a schedule where eating 3-5 meals is not possible, just focus on getting your daily calories in and meeting your protein goals for the day.

Research links:
https://pubmed.ncbi.nlm.nih.gov/31525...

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://academic.oup.com/ajcn/article...

https://pubmed.ncbi.nlm.nih.gov/25926...

https://pubmed.ncbi.nlm.nih.gov/32699...

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.cell.com/cell-metabolism/...

https://www.cdc.gov/nchs/products/dat...

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