I am 26 years old, & my body weight is near about 68 kg, recently I did general body test & found that my body Fat is 40%,what will be best plan or diet to become fit, I also works in night shift so according to this what will be best diet for me.
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Hi, You should follow tips that can help ypu to loose body fat and no muscle mass: 1. Eat Enough Protein A sufficient daily protein intake is the single most important dietary requirement for maintaining muscle. It?s not meal timing, or supplements, or the exact size of your caloric deficit, or the quality of the foods you eat (more on that nonsense later), or anything else diet related. Nutritionally speaking, losing fat without losing muscle is all about eating enough protein every day. 0.8-1.3g of protein per pound of your current body weight is the sweet spot for people with this goal. 2. Get Pre & Post Workout Nutrition Right: Consume a nice amount of protein and carbs within 1-2 hours before and after your workout. No need to make it any more complicated than that. 3. Don't Reduce Calories By TOO Much.
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In order to lose weight, the best practise is to follow a 5 meal pattern which includes 3 Major meal (Breakfast, Lunch and Dinner) and 2 Minor meals (Mid Morning and Evening Snack). It is very important to eat small and frequent meals to control weight. Also try to include healthy carbs in the form of whole grains like whole wheat, daliya, oats, brown rice, barley, ragi etc and reduce the consumption of simple carbs like simple sugar and refined flour. Include healthy proteins like low fat milk and milk products, whole pulses, egg whites, lean chicken etc.
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