Fat reduction is a special sports diet designed to lose as much fat as possible in order to reveal the muscles gained during training. Very popular in some sports like bodybuilding, but cannot be improvised and can be very tedious.
Find out all our advice for successful and safe cuts, as well as sports diets, including special dry menus developed by our nutritionists.
What is an incision?
During exercise, the eating period that occurs after weight gain is called the dry food period. Once muscle development is complete, the goal of fat loss is to eat to reduce fat mass without resulting in loss of muscle mass. The aim is simple, to contour and reveal the muscles hitherto hidden under layers of fatty tissue.
In practice, desiccating the body without causing muscle wasting is a fairly complex exercise that requires a lot of diligence and a good grasp of basic nutritional rules.
How to effectively dry out muscle and lose fat?
To dry out and lose fat, certain basic rules must be followed.
Here are the secrets to a successful blow-dry:
Slightly reduce calories by 15% to 20% of total energy intake;
1.5 to 2 grams of protein per kilogram of body weight per day;
Maintain a good intake of high-quality lipids: mainly monounsaturated and Omega-3 fatty acids;
Gradually but substantially reduce carbohydrate intake;
Stay well hydrated: about 2 liters of water per day;
maintaining correct micronutrient intake despite changes in energy intake;
Control weight loss to avoid losing muscle tissue due to rapid weight loss.
Certain foods that prevent fat loss and slow weight loss must be reduced or even banned. In particular this case:
sugar ;
refined grains;
Biscuits (cakes, pastries);
prepared dishes;
fast food;
Even alcohol.
Generally speaking, the simpler and more refined the raw food, the better the fat loss effect.
Dry Items: Exercise Menu Fat Loss
In fact, it’s a sports diet with a typical dry-day menu. Note that this example is for informational purposes only and does not have to be strictly followed. During periods of drought, energy requirements must be strictly calculated to optimize the results obtained through feeding.
It is recommended to consult a food professional who will be able to help you tailor this basic framework to your specific needs and end goals.
breakfast
Lunch
snack
have dinner
green tea
2 high-protein oatmeal pancakes
1 c. almond butter
1/2 banana
Roasted Carrot and Chickpea Salad
150g salmon fillet with lime
200g mashed sweet potato with canola oil
natural yogurt
lemonade
1 part cottage cheese with honey
30 g oilseed blend
Seasonal Vegetable Soup
150g chicken tenders, shallots and yogurt sauce
120g cooked quinoa
red fruit and almonds
Special Dry Goods: High-Protein Oatmeal Pancakes
High-protein pancakes make for a healthy, tasty breakfast even during dry spells. A serving is usually two pancakes.
Ingredients for 8 pancakes
150 g cheese;
100 g rolled oats;
4 eggs;
1/2 banana;
1 c. tablespoon of grated coconut.
Prepare
To make this recipe for protein pancakes, first use a fork to very finely puree the bananas. At this stage, there should be no lumps;
Then, in the bowl of a mixer, mix together the cottage cheese and rolled oats until a homogeneous mixture is obtained;
Then, in a large bowl, combine the eggs and mashed bananas. Once the mixture is smooth, add the cottage cheese mixed with the oatmeal. Add grated coconut and mix again until you get a smooth pancake batter;
Ideally, let the dough rest in the refrigerator for 1 hour. Finally, heat a little canola oil in a pan. When the oil is hot, pour in a spoonful of pancake batter and fry for about two minutes on each side. Let cool, then enjoy protein pancakes with a filling of your choice (mashed almonds and half a banana from the menu above).
