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How to cut fat under 20%.
1) Low carb diet (only fat and protein).
High carbs produce high insulin levels becouse the body need to reduce the glucose in the blood. Avoiding carbs reduce insulin levels which is responsible for converting glucose into fat.
Less insulin = more usage of fat for energy = more fat loss.
2) Intermittent fasting. (Skip breakfast or another meal). Reduce insulin levels and force the body to take energy from stored fats.
3) Hign intensity training (lifting weights, running / sprinting). Reduce glucose in the body becouse it's used by muscles without the need of insulin.
4) Less stress. (Stress increase the blood glucose and so the body need to produce more insulin to lower it).
5) Sleep well and more then 7 hours a day.
(Sleep deprivation cause increases in blood glucose levels and more insulin in response to reduce it. Also we feel more hungry becouse the leptin hormone is reduced.
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71,4 kg
Perso fino ad ora: 2,1 kg.
Rimanenti: 0,4 kg.
Dieta seguita: Abbastanza buono.
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1628 kcal
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Gras: 73,10g | Prot: 171,62g | Carb: 73,87g.
Colazione: Milbona Yogurt Greco senza Grassi. Pranzo: Insalata Mista, Rinaldi Olio Extra Vergine di Oliva, Fiorucci Prosciutto Cotto, Banana, Formaggio Gouda o Edam, Braciole di Maiale (Lonza Superiore, senza Osso), Carote Bollite. Cena: Olio Extra Vergine di Oliva, Insalata Mista, Coscia di Pollo, Carne e Pelle. Snacks/Altro: Gallette di Riso, Milbona Fiocchi di Latte Light. Di più...
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Calando 0,8 kg a Settimana
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