Lose weight or gain muscle mass

muscle gain

Today, we have gathered the expert advice on how you should act and what to eat, depending on your goals, be it weight loss or muscle gain

IF YOU WANT TO LOSE WEIGHT

Approximate amount of protein: 1.5 g/kg per day

Approximate amount of fats: 0,8-1 g/kg per day

Variety of protein products:

  • chicken breast
  • guinea fowl
  • quail
  • rabbit
  • other meat products

Variety of fish and seafood:

  • cod
  • navaga
  • seabass
  • squid
  • scallops
  • and others

Limitation of foods that contain high amounts of saturated fatty acids, like pork and lamb.

Variety of vegetable oils. Along with the irreplaceable protein components in food, there are also essential fats, such as omega-3 and omega-6 fatty acids. Products that contain essential fatty acids include such oils, among others, as:

  • olive
  • linseed
  • sesame
  • grape seed

Maximum restriction of fast carbohydrates (products with a high glycemic index and a high glycemic load). Sugar, white bread and other white-flour products are instantly absorbed in the intestines and rapidly increase the blood sugar level, which leads to marked fluctuations in insulin and repeated hunger.

Four meals a day.

IF YOU WANT TO GAIN MUSCLE MASS OR ACQUIRE MUSCLE DEFINITION

Approximate amount of protein: 1.8-2 g/kg per day

Approximate amount of fats: 1-1,1 g/kg per day

Variety of products is the same as for weight reduction.

Replace cooking salt with sea or Himalayan salt. Salt is also an indispensable component. Only common table salt contains 2 of them: sodium and chlorine, which is extremely small. While Himalayan or black salt contains 70 to 90 essential microelements.

Mandatory use of soluble and insoluble fiber, for a better performance of useful intestinal microflora. Such products include root crops, like:

girl with carrot

  • Beets

  • Carrots

  • Turnips

*In turn, useful intestinal microflora provides us with vitamins of group B

Consumption of unrefined cereals. The stronger the product is subjected to preliminary (industrial) processing, the less it benefits us. Such products are manna groats, white rice. An alternative is brown or black rice and other unrefined cereals.

There is no strict restriction in products with high fat content (lamb, beef, salmon), yet you should not exceed the calculated values of the daily amount of fats.

There is no stringent restriction in fast carbohydrates, however their calorific value should not exceed 50% of the daily calories, allocated for carbohydrates.

Eating regime: minimum 6 times a day.