Today, we'll talk about how to burn subcutaneous fat, or get lean. Many people probably believe this is only possible with extreme physical activity, but as numerous studies and the positive results of millions of people show, nutrition, not exercise, is paramount in this process.
In this article, we propose to consider “drying” as a way to burn off smaller amounts of subcutaneous fat. Please do not confuse drying with weight loss, which requires a significant initial body fat percentage.
To burn subcutaneous fat, your body needs to create the right conditions in terms of diet and physical activity. It's crucial to be prepared for long-term reductions in certain foods. Remember, this process isn't quick or enjoyable, but the results will be worth it.
It's important to remember that the faster we burn fat, the faster it will be restored. Therefore, gentle body drying is designed for a longer period, but with more lasting results. Furthermore, rapid subcutaneous fat loss is significant stress for the body, especially for women, so it's best not to rush it.
Carbohydrates
The most important aspect of a fat-burning diet is cutting carbohydrates. Please don't confuse this with a no-carb diet or high-protein diets; carbohydrates must still be present. What's important is cutting carbohydrates while simultaneously replacing fast-digesting carbs with slow-digesting ones.
You can safely forget about sugar, flour products, fast food, and sweet drinks. Ideally, get your carbohydrate intake from grains, vegetables, and a small amount of fruit.
The daily intake of carbohydrates should not exceed 1 gram per 1 kilogram of weight.
We should approach this goal gradually, over at least two weeks, gradually reducing carbohydrate intake. The initial carbohydrate intake is not important; a systematic reduction is key.
Fats
We're starting to switch to only unrefined fats and fats found in natural foods. We've eliminated fast food, and now our fat sources are fish, meat, cheese, eggs, and vegetable oils, primarily flaxseed.
The daily fat intake is 1 gram per 1 kilogram of body weight.
To burn subcutaneous fat properly, you need to eat fats, but the right ones too. Fats are crucial for hormone production and vitamin absorption. They should never be completely eliminated.
Squirrels
It is a building material for almost all cells in the body.
We consume up to 2 grams of protein per 1 kilogram of weight.
With a calorie deficit, which we create during cutting, we need to maintain our muscles, so protein should predominate in the diet.
Physical activity
Remember that a calorie deficit isn't as important as a balanced diet for burning subcutaneous fat. However, if your daily routine includes physical activity like going to the gym or doing heavy labor, dietary adjustments are acceptable.
For carbohydrates and fats – up to 1.5 grams per 1 kilogram of weight.
Two grams of protein should be more than enough, unless you're training for Mr. Olympia. If your job doesn't require much energy, stick to the guidelines described above.