@CHIASEE
In Short, to maintain our muscle mass and body weight we need to consume about 60% carbs daily in addition to 30% proteins and 10% fat (fat we need is the one which is good for HDL (high density lipoproetins) ). Anyway, that will be more complicated. (that isnt the exact percentage but its an avg value i mentioned for an adult.
Fats are the most high in calories followed by carbs and then proteins and fiber.
What you have to do is cut your calorie in take in such a way that you lose your fat and not your muscle mass or even if you lose some muscle mass it should be minimal.
So the technique is to cut the fats totally and carbohydrates to a certain extent. But when you cut both the carbs and fats, you will see a massive reduction in your fat, body weight, your energy your heomoglobin (but will probably remain in normal limits for 3-6 months of crash dieting so dont worry), your cholestrol and so on.
If you feel the emptyness of stomoch you can add in Psyllium Fibre (ispaghol) with water. that is helpful for your bowl and gives a feeling of fullness to your stomach and reduce your cholestrol and has no negative impact on your health and reserch shows that it even prevents colon cancer. It has zero or few calories in it and gives a full feeling to stomach and you dont feel much hungry. Take lots of water when adding Pysllium (ispaghol) to your diet.
Adding exercise will be an added benifit in buring more calories and also good for cardio health.
So the thing is too burn more calories than you consume and you l be on the right path of losing weight.
Now when you need to do it in an urgency or a short period which is not recomended but before bodybuilding contests they do is they cut the the calories coming from fat and carbs as they need to lose the weight as much as possible and maintaining the lean muscle size.
Plz note that when you will cut the carbs your muscle mass will also decrease but since you do not have any concern with maintaining all the muscles so you do not have to add in the drugs which bodybuilders do as they do not want their muscle size to come down.
SO AGAIN THE BOTTOM LINE IS
EAT CLEAN AND LOW CALORIES, BURN MORE THAN YOU ARE CONSUMING, TAKE A BALANCED DIET AFTER YOUR CRASH COURSE OF WEIGHT REDUCTION AND DO SOME WALK JOGGING SWIMMING (THE CARDIO FRIENDLY EXERCISES.
Hope this helps.
The safe multivitamin pills are theragran M, Stress tab, polybion Forte, sentrum, vivioptal and many others.
You can add chewcal for added calcium support as it contains vitamin d. Calcium cannot be absorbed without vitamin d in the body so make sure when getting a calcium supplement, it should have vitamin D in it.
Antioxidents like Vitamin-C and Vitamin E. You will need more vitamin C (ascorbic acid) when on dieting so add some Vitamin C chewable tablets CECON daily.
Salad is helpul when you are dieting as it gives a full feeling and also has lots of vitamins and antioxidents in it.
Do your research before attempting anything as i am not responsible for any circumstances and consequences either good or bad but What i told you is safe enough to be tried by anyone but if you wanna consult your doctor or dieting before starting the diet plan you should do that.
Hope this helps.
