Most people work to lose weight at some point in their lives. People are always searching for the easiest and fastest way to drop those few extra pounds. There are a lot of different ways to lose weight, but you have to be sure that you lose the right weight in the right way.
Some diet and exercise routines could cause you to lose lean muscle mass as you drop weight, and this is something you’ll probably want to avoid. Instead, you’ll want to focus on burning fat. Here are three diets that are great for burning fat and gaining lean muscle mass.
There are many versions of this four-week plan, but they all have the same result, which is blasting fat away and building lean muscle. You basically combine a protein and high fiber diet over 4 weeks to lose weight. This food combo will boost your metabolism whilst allowing your body to build muscle more effectively. Doing this will allow you to get rid of fat without the usual cravings and hunger that go together with reducing calorie intake. Some versions are a four-week exercise plan, while others involve a four-week eating plan. Some combine the two. (MensJournal.com)
When embarking on a four-week fat burning eating plan, the idea is to boost your metabolism so your body is burning energy faster than normal. To do this, you will eat high-fiber and high-protein foods. The diet promotes clean eating. On average, dieters will eat around 1,400 to 1,500 calories a day.
A few of the foods that make up the diet are high-fiber items such as oatmeal, fruits, cereal, sweet potato, and butternut squash. It also includes high-protein foods such as plain Greek yogurt, chicken, steak, beans, and fish. This is just a short list of your options. There are dozens of foods/ingredients that can be eaten on this plan.
The exercise portion of the plan is key to your success. It’s worth saying that if you don’t stick to the eating plan, the exercise plan won’t be as effective. You will want to work out at least four days a week with a day of rest in between. The key is to consistently increase the difficulty of the exercises each time. You can do this by adding more weight per rep or increasing the incline on the treadmill. If you have the willpower to stick with the eating plan and the exercise plan without deviation, you could see amazing results in as little as a month.
The HCG (human chorionic gonadotropin) diet has become very popular because it produces great results faster than the average diet. On average, dieters claim to lose a pound a day. That’s seven pounds a week or 28 pounds per month! “Additional benefits of the HCG plan include: lowering blood sugar in diabetic, rheumatic pains are reduced, high cholesterol is decreased, and helping to drop overall blood pressure.” With the promise of such dramatic weight loss in so little time as well as the added benefits, it’s easy to see why this diet has gained popularity. (HCGDiet.com)
The HCG diet has two main parts that dieters must follow: an extremely strict eating plan and daily HCG injections. There are also other minor details that help to ensure more dramatic weight loss. This diet is not for the faint of heart as it requires a lot of discipline to follow it to the letter.
The eating plan is the most important part of the diet. For the majority of the diet, dieters are only allowed to eat up to 500 calories per day. This is extremely restrictive since the recommended daily allowance of calories is four times this much. There are also very strict rules that dieters must follow. For example, the dieter may only be able to consume one teaspoon of milk every 24 hours, or they may be required to skip breakfast every day.
The next part of the diet would be the HCG injections. HCG is a hormone that women naturally produce when they are pregnant. While the hormone doesn’t directly make you lose weight, injecting this hormone actually makes hunger go away, so it’s easier to manage only eating 500 calories a day. If you are a person that doesn’t like needles, this may be a little bit tough for you to deal with because you must do the injections daily.
In the end, this diet plan is really about discipline. It isn’t a sustainable diet, but it does get results. If you can stick with this incredibly restrictive diet, you’ll probably be able to stick with healthy eating once you drop the weight.
The keto diet has grown in popularity over the years. On this diet, you basically eat little to no carbs, meaning less than 50 grams a day. That means no more carbs than half of a banana would give you. Also, “ you’ll also cut sugar, which means a steadier supply of energy (no more sugar highs and crashes!).” This kicks your body into a metabolic state known as ketosis. In simple terms, your body begins to burn fat for fuel instead of carbohydrates. The keto diet is extremely efficient at getting your body to burn fat. (EveryDayHealth.com)
On the keto diet, you increase your fat and protein intake. It has been known for a long time that protein helps you build lean muscle mass. While the increase in protein will certainly help to increase muscle mass with the proper exercise regimen, your body usually needs carbohydrates to give you the energy needed to power through a workout. However, it doesn’t mean that you can’t work out effectively while on the diet.
Dieters that are following the keto diet often experience a drop in energy when they first begin. The body has to have time to adapt to the process of using fat for energy. Once this happens, your energy will begin to pick up again. Then, you’ll have increased energy along with the increased protein you’ll need to develop muscles.
There are a lot of diets and exercise routines for burning fat or building muscle, but you will ideally want to do both at the same time. The three listed here are some of the most popular ones that actually provide you with both benefits. Try these out to see which one works better for you. Also, keep in mind that it is always best to check with your healthcare provider to make sure that you are healthy enough to do these diets.