Losing weight is tasty and healthy. Fat burning diet: effective menu, quick results and reviews

More and more people nowadays are turning to a healthy lifestyle system. Proper nutrition and proper exercise bring positive external and internal changes to everyone.

However, it can be difficult for beginners to adequately organize their life. Often, beginners who want to burn fat and at the same time get a healthy, toned, sculpted body select the menu incorrectly, so the chosen nutritional system operates in a completely different way. After this, it is easier for many to become disappointed in the healthy lifestyle system and weight loss in general - they say, apparently, this is not for me - and give up on themselves.

To avoid internal conflicts, a special diet was created for burning subcutaneous fat, which is essentially a clearly organized and structured PP menu. It is this diet that will be discussed below.

How additives work

There are many fat burners, the principles of which differ. They help in weight loss due to:

1. Thermogenic fat burning on the sides, stomach and other parts of the body. The components included in the supplements activate metabolic processes in the body, body temperature increases slightly (the heart begins to work more actively, blood pressure rises). As a result of the thermogenic activity of the body, the breakdown of fat molecules accelerates, its consumption increases, and fat is converted into free energy.
2. Blocking incoming carbohydrates and fats. The additive prevents the formation of new fat on the sides, abdomen, and chest, and does not allow digestive enzymes supplied with food to be absorbed.
3. Anorectic effects - fat burners suppress appetite, as they inhibit the areas of the brain responsible for the feeling of hunger. Thanks to this property of supplements, it is easier for athletes to stay on a diet.
4. Blocking cortisol. It is common for our body, in a situation that it considers dangerous (during nervous breakdowns, diets, increased sports activity), to store reserves in the form of fat on the stomach and sides. It is cortisol that is responsible for storing fat “for a rainy day.” Inhibiting the activity of this enzyme helps burn subcutaneous fat and lose weight.
5. Removing excess water from the body. This is part of sports drying. As a result, you can achieve good weight loss and muscle definition. However, you need to carefully monitor this process - removing too much water can lead to dehydration.

Video with general information about fat burners and the proper use of these sports supplements:

Dieting during adolescence

A diet for girls to burn fat is recommended to be followed only after reaching the age of 16 years. At the same time, the menu should contain many foods rich in vitamins. The need for them is increased at a young age.

Intense physical activity is contraindicated for girls aged 16 to 18 years. They can cause unstable heart rhythm and surges in blood pressure. Such problems are caused by an “attack” of growth hormones.

Who are they recommended for?

In some reviews, people write that they use fat burners as the only means of losing weight and have achieved excellent results. You should not trust such reviews. Supplements help burn subcutaneous fat on the abdomen, sides, chest, thighs, but they are not suitable as the only way to lose weight. This is, first of all, a sports supplement, it should be used by people leading an active lifestyle (subject to an intensive training program)!

Fat-burning drugs must be taken carefully, as they interfere with the normal processes of the body. Supplements are taken during active cardio and strength exercises and subject to the correct diet - during a sports diet, the body should lose subcutaneous fat on the stomach, sides and other parts of the body, but not experience a deficiency of nutrients. If the consumption of sports products is not combined with training and proper nutrition, then instead of the expected burning of fat on the stomach and sides, you can get health problems.

There are several rules for consuming fat burners:

• Do not take supplements of the same type, as the body receives an increased load.
• Take fat burners on a strict schedule. Most often, manufacturers advise taking the supplement for 2–4 days, and then taking a break for 5–7 days.
• Subcutaneous fat burners should not be taken for longer than 90 days.
• It is best to take supplements in parallel with vitamin and mineral complexes, since during a training program and drying the body, many useful substances leave the body.

When is the best time to stop taking a fat burner?

Many supplements contain 7-10 active ingredients. Manufacturers always indicate on the packaging that athletes may be intolerant to certain substances. Therefore, before starting use, it is necessary to check the reaction to the supplement, taking the minimum dosage. The fat burning drug should be discontinued in the following cases:

• If tremors of the limbs occur after taking it;
• The appearance of a headache after using the supplement;
• Negative effects on the cardiovascular system (arrhythmia, tachycardia, severe shortness of breath and others);
• Nausea that appears after administration and persists for more than 2-3 days.

Rating of the most effective

Nowadays, stores offer a wide range of fat burners with a wide variety of compositions, prices and principles of action. The selection of a supplement should be taken seriously, since different fat burners are suitable for different men and women. First of all, you should pay attention to the main active substances.

Here is a rating of the most popular components contained in approved sports products:

1. Caffeine.
2. Levocarnitine.
3. Synephrine.
4. Naringin.
5. Tyramine.
6. Dopamine.
7. Octopamine.

Caffeine

Caffeine is an alkaloid that stimulates the central nervous system, causing the release of a small amount of adrenaline and then causing the body to more actively process fatty acids as a source of energy. Also, during a training program, caffeine accelerates muscle contractions due to the release of calcium from muscle tissue cells.

It has been proven that caffeine consumption during an active training program increases endurance by 10-15% (although the effect is short-lived). Contained in coffee, green tea, guarana, cola, chocolate. You can learn more about caffeine from this video:

Rating of fat burners containing caffeine (based on reviews of men and women about the effectiveness and safety of sports supplements):

• Lean Mode (Evlution Nutrition);
• Hydroxycut Hardcore Elite;
• Instant Knockout Fat Burner;
• Super HD Cellucor.

L-carnitine

L-carnitine (levocarnitine) is a direct “relative” of vitamin B. It is an acid formed during the synthesis of the amino acids lysine and methionine. Most often obtained from animal liver.

The main function of L-carnitine is the transfer of fatty acids into the mitochondria, after which they are burned and converted into energy. Levocarnitine in the form of a sports supplement is recommended for weight loss and large aerobic (running, swimming, cycling) and anaerobic (powerlifting, bodybuilding) loads. People love the low price of drugs containing levocarnitine, high results and the ability to use without restrictions (it is not doping).

Rating of sports nutrition based on levocarnitine (based on reviews of the effectiveness and safety of supplements):

• L-Carnitine Concentrate (Multipower);
• Power System L-Carnitine (Power System);
• L-Carnitine (NOW);
• L-Carnitine 500 (Optimum Nutrition).

Synephrine

Synephrine is a natural fat-burning substance that is a plant acid. Extracted from the peel of bitter orange. It has a property similar to ephedrine: it enhances heat production, which then accelerates metabolism, mobilizes fat reserves, and ensures rapid weight loss.

Unlike ephedrine, which is banned in many countries, drugs with synephrine are sold without restrictions in pharmacies and sports nutrition stores. In the manufacture of sports supplements, the use of synephrine in a volume of 3 to 30 mg (single dose) is allowed. High concentrations are used only in medical preparations.

Rating of fat burners containing synephrine (based on reviews of effectiveness and safety):

• Animal Cuts (Universal Nutrition);
• Tight(SAN);
• Synephrine;
• Lipo 6 (Nutrex);
• Super Nova Caps (Weider).

Naringin

Naringin is a flavonoid of natural plant origin. Extracted from grapefruit peel. It is known that this fruit is actively used in diets, as it can suppress appetite - it does this precisely due to naringin. Despite numerous reviews, grapefruit does not have a direct fat-burning effect (this is a myth). But it improves glucose metabolism, which is important during grueling sports exercises (strength program or cardio program).

Judging by the reviews, the following sports supplements containing naringin can achieve a good effect:

• Atro-Phex (BSN);
• Thermonex (BSN);
• White Lightning (APS Nutrition) .

Tyramine

Tyramine is an amino acid that, when introduced into the human body, acts as a neurotransmitter. Can constrict blood vessels and increase blood pressure. Food sources of tyramine include red wine, cheese, and cottage cheese. But these products contain small amounts of the amino acid. During the drying period (with intense cardio exercises and a strict diet), men or women cannot get by with products alone - it is better to choose sports supplements with tyramine.

When losing weight and active training, tyramine is useful because it can increase dopamine levels and increase the amount of released energy by stimulating the production of adrenaline (epinephrine). Preparations with tyramine are sold in pharmacies and sporting goods stores without restrictions; they are not doping.

Rating of tyramine supplements (based on reviews of effectiveness):

• Animal Cuts (Universal Nutrition);
• Adipo-X (Axis Labs);
• Stizm (ThermoLife);
• Scorch (MAN).

Dopamine

Dopamine is a natural substance produced in the human body and is responsible for faster transmission of signals from brain cells (neurons). When artificially consumed in the form of supplements, it can activate fat burning systems. They also act on satiety centers, quickly suppressing appetite.

Rating of drugs containing dopamine (based on reviews of men and women who have tried sports supplements):

• MHP Dopamite;
• RITUAL (ANS);
• DMAA (Eli Lilly and Company).

Octopamine

Octopamine is an artificially synthesized substance that acts similar to natural norepinephrine. It is used for the manufacture of sports supplements, as it is able to bind agonism to beta3-adrenergic receptors and then mobilize fat from adipocytes (fat cells). Octopamine is part of multicomponent nutritional supplements. Here is a rating of products containing octopamine (based on reviews of men and women who have undergone drying courses using supplements):

• VPX (Liquid Clenbutrx Hardcore);
• BSN (Thermonex);
• German American Technologies (Jetfuel);
• Avant Labs (LipoDerm-Ultra);
• VPX (Redline Concentrate);
• Universal Nutrition Animal Cuts.

We also recommend that you read the review of the best components that help burn excess subcutaneous fat (video):
https://youtu.be/F6NFwwcq6_A
.

Price

Fat burners vary in price. As a rule, the price of drugs depends on their composition and the reputation of the manufacturer.

Approximate prices for fat burning supplements sold in pharmacies and sports stores

If you are interested in information about budget fat burners, then you can learn about them from this short video:

Sample menu for the week

You can combine these product groups as you wish in accordance with the basic rules. A diet on a fat burning diet might look like this.

Product set No. 1:

• breakfast: a portion of cottage cheese, fruit, green tea without sugar and milk;
• lunch: a portion of boiled chicken, brown rice, vegetable salad with cabbage and carrots;
• afternoon snack: 2 boiled eggs, boiled corn;
• dinner: a portion of steamed cod, fresh or stewed vegetables.

Product set No. 2:

• breakfast: low-fat cheese, fruit, green tea without sugar and milk;
• lunch: a portion of boiled beef, buckwheat, cucumber, tomato;
• afternoon snack: 2 boiled eggs, vegetable smoothie;
• dinner: a glass of kefir, a portion of steamed fish.

Product set No. 3:

• breakfast: 2 boiled eggs, fruit salad, green tea without sugar and milk;
• lunch: a portion of cottage cheese, 2 any fruits;
• afternoon snack: a handful of nuts, a glass of kefir;
• dinner: grilled seafood, fresh or stewed vegetables.

How to eat healthy

When losing weight and using fat burners, it is important to adjust your diet. If you don’t go on a special sports diet that excludes the accumulation of a new layer of subcutaneous fat, then taking supplements will be in vain - fat burners will remove the sides, and you will build them up through the wrong food, and in the end the result will be completely unnoticeable.

A common mistake of neophytes (beginners) is to go on a strict carbohydrate-free diet. Yes, carbohydrates tend to turn into fat, but they are also our energy battery. If they are deficient, active training will be impossible due to constant fatigue and loss of endurance.

One of the most suitable diet options when cutting men is to arrange a carbohydrate rotation. The first day is to prepare dishes with your usual carbohydrate intake, the second and third days are to consume low-carbohydrate foods with a minimum amount of fat.

Quick results and reviews

First of all, do not forget that the higher your starting weight, the more kilograms you will lose in the end. And, on the contrary, it will be more difficult to lose weight from a relatively low weight. On average, in a month your scale will show 4-5 kilograms less than before the diet.

Those who have completed the entire month-long journey say the following:

Victor, 27, Nizhny Novgorod: Finally, I found a normal male diet. And then I had to abandon the rocking chair, I was gradually gaining fat... Before this meat paradise, I weighed more than a hundred, now I’m about 94, and of course I’ve pulled myself up. Total - 9 kilos in four weeks. I missed a couple more approaches, I confess, otherwise it would have been even better...

Marina, 29, Omsk: After giving birth, it was hard to lose weight; you couldn’t pull yourself together. And most diets are tasteless... But I still decided to try this program - I love milk, and here there is a lot of it, although on some diets it is prohibited. And the fruits and nuts were a joy) At first I couldn’t start exercising, but I set a clear goal of 6 kg per month and successfully reached it! After setting the goal, it became easy, and the food was filling, I didn’t feel hungry at all)

Oksana, 32, Samara: The diet is good. It brought me only 5 kg in a month (and my weight is 110), but it’s my own fault - working next to the pastry shop didn’t help me lose weight... But I’m thinking of gathering my strength and going through it again. Still, it is quite rich and nutritious. Let's look at the result.

Can it be combined with protein?

When putting together a full range of sports nutrition, many men and women are faced with the problem of combining protein and fat burners. In fact, there is no problem - combining protein with fat burners is not only possible, but also necessary!

The fact is that when cutting and active training, men and women need increased protein intake due to intense sports exercises and a strict diet, which prevents them from getting enough nutrients from regular food.

The benefits of protein when cutting with fat burning drugs:

1. Protein compensates for the lack of protein in the food consumed. With protein deficiency, various skin diseases can develop, muscles grow more slowly, a person feels very tired, and becomes more irritable.
2. Protein is needed for the synthesis of polypeptides. Otherwise, the body destroys already created muscle tissue to compensate for the deficiency of polypeptides.
3. Fat oxidation occurs faster after consuming protein supplements, since protein is also involved in converting fat into energy.
4. Protein slows down the absorption of carbohydrates, thus reducing the total glycemic index. It becomes easier to fight hunger after a protein course.

We recommend using slow-acting proteins during the drying period (during intense exercise and a strict diet), since they do not provoke an insulin peak and do not interfere with fat burning.

If you are trying to reduce the number of calories you consume, then choose not pure protein, but multicomponent BCAA complexes or amino acid complexes. They contain a minimal amount, after taking they do not reduce the effectiveness of fat burners, and provide the body with all the necessary substances.

Differences between men's fat burners and women's ones

Some supplements are divided into male and female supplements. Sports fat burners for men differ:

• More aggressive composition (more stimulants, especially geranium and ephedra);
• Increased dosages (substances per serving are selected based on the average weight of men);
• The presence of components that affect testosterone production or potency - any test boosters, yohimbine, some plant extracts.

There are no other differences between the additives. Often women leave reviews of medications for men, which confirms their effectiveness and versatility (with the correct selection of dosages).

Active physical activity

Intense training is the key to success. Once again, please note: fat burners are not used as the only means of rapid weight loss. They can be used by men and women only as sports nutrition - without regular sports exercises to work the pectoral, circular muscles, abs, back, and sides, results will not be achieved.

When losing weight using fat burners, the training program will need to be divided into two parts:

• Standard strength exercises in the gym or at home, but in a high-intensity mode - the exercises should last 30-50 minutes.
• Aerobic cardio exercises in the gym or at home - the workout should last at least 20-25 minutes in an intensive mode.

Train hard and eat right - only then can you achieve proper weight loss and get an ideal figure without harm to your body!

Main contraindications

A fat-burning diet is considered to be quite gentle on the body. But there are many limitations to using this weight loss technique:

• severe kidney disease;
• disruption of the digestive tract;
• the presence of severe hemorrhoids;
• chronic liver pathologies;
• period of pregnancy and breastfeeding.

If the above contraindications are present, completely different methods of losing weight are necessary. Therefore, such an experiment as a fat-burning diet is contraindicated in this case. It is recommended to get a doctor's approval before starting to lose weight.