Losing fat can help you in achieving your weight loss goals and achieving a healthy weight. However, most people fear losing muscles in the process. The human body needs energy to perform all the daily tasks including pumping blood, digestion, breathing and movement. The body can burn lean muscle tissue if there is a calorie deficit. Under normal circumstances, the body should obtain energy from fats and not muscles. This write-up is going to discuss the useful tips that can help in losing fats and make sure you don’t lose muscle. They include:
Eating Adequate Proteins
Cutting out calories is an effective way of limiting the protein consumed throughout the day. A low intake of protein leads to loss of muscle mass. On average, men should take 56 g of protein and women 46 g on a daily basis. Every snack and meal should have some proteins. Avoid consuming less than the recommended amount. This means that you should stick to the best sources of protein including seafood, poultry, lean red meat, lentils, natural nut butter, eggs, low-fat dairy, tofu, nuts, and beans.
Aim at losing Some Pounds Every Week
Losing about two pounds every week is a safe weight loss technique. Losing weight fast should be avoided as it can contribute to muscle mass loss. In general, you should consume at least 1200 calories on a daily basis. A low-calorie intake can increase the risk of losing muscles depending on the activity level, gender and age. You should consume adequate nutrients for the body to work normally.
Consuming About Three Servings of Carbohydrates on a Daily Basis
You can lose more fat and lose weight quickly by sticking to a low-carb diet as compared to low-calorie diets or low-fat diets. Following a low carb diet can help you in limiting the amount of carbohydrate consumes within a day. The average daily requirement for carbs ranges from 60 to 200 g depending on the level of activity. Individuals who are taking part in vigorous activities should take low carb diet with high protein content to maintain their muscle mass. The best sources foods of carbohydrates include starchy vegetables, fruits, grains, legumes, and dairy.
Taking Protein Supplements
These supplements have a high content of proteins low calories. The proteins obtained from these drinks can significantly help you in increasing weight loss, meeting your daily protein intake, and preventing muscle mass loss. You can also consume them after workouts to build strong muscles.…