Hello gorgeous fitgirls! This week we kicked off the 12 week #BIKINIBODYCOUNTDOWN program and as we’re still in the first week, I thought you would like to receive some nutrition advice to help you lose fat fast. Proper nutrition will help you to lose fat and build up muscle tissue to get that ‘strong, sexy and toned look’ and that’s what we all want, right?
Our #BIKINIBODYCOUNTDOWN expert Mart Jansen shares his nutrition advice about how healthy and clean eating is essential for you to lose fat fast!
What and how much should you eat to lose fat fast?
To accomplish a toned bikini body, you need to work on your food intake because working out only won’t cut the deal. Losing fat is basicly a simple process and the main (but not the only) thing to do is eating less calories then your daily maintenance level. Eating 500 kcal less is easier and in most cases the better deal compared to doing lots of cardio training. Let’s have a look at how many calories you should consume daily.
1. Determine how many calories you should eat
When you know your body fat percentage (measured by someone who knows what he’s doing) click here and use the Katch-McArdle formula.
If you don’t know how much bodyfat you have, click here and use the Harris-Benedict formula calculator. This is less accurate compared to the Katch-McArdle formula but take notice: both formula’s only give you an estimation.
2. Lose fat fast
For shredding fat you need to eat less then you consume on a daily basis. How much depends on how fast you want to lose weight and if it’s acceptable to lose some muscle mass as well. When you want to lose a lot of bodyfat or lose it fast, create a bigger deficit then when you want to focus op long term results, or focus on just get ‘a bit’ leaner. Let’s say you want to drop your bodyfat for a decent amount in the coming 12 weeks of the #BIKINIBODYCOUNTDOWN and decrease the amount of calories with 20%. Is your daily maintenance calculated at 2000 kcal, we’re going to aim for an intake of 1600 kcal.
3. Providing calories: the macro nutrients
How many calories you eat daily determines whether you will lose fat of will gain weight (either fat or muscle tissue). Are there other factors that are of influence? Yes, the macro nutrients that build up the calories are also of importance. All the food you eat is built up of some combination, or one of the 3 macro’s: protein, fat and carbohydrates. The balance between the different macro’s determines the effect on your physical ánd mental performance and well being.
A diet that contains 80% of carbohydrates and only a small portion of protein and fat has a different effect on you than a diet which contains more protein and less carbs. All the food you eat contains of some of, or a mix of, the macro nutrients: protein, fat and carbs.
Protein is composed of amino acids which are the building blocks of life. By eating ‘enough’ protein you will be satisfied longe rafter eating, create a bigger muscle proteine synthesis and increase your metabolism. Animal proteins contain a higher quality of protein than protein from plants, because the amino acid profile has more similarity to the amino acids profile in your muscles.
Although plant-bases proteins contain a less complete package of amino acids it can be a good idea to get some protein out of it, especially when you are a vegetarian.
1 gram of protein contains 4 kcal.
Carbohydrates (carbs) are broken down easily and deliver energy for all processes in the human body. They are needed to perform well, both mentally and physically. Carbs have a bad reputation which is quite unfairly. For many people it’s smart to eat less carbs and get more calories from protein and fats but you sure need them to perform well and achieve maximun results.
1 gram of carbohydrates contains 4 kcal.
Fat is vital for optimum health but there’s many people who are trying to lose weight by heavily decreasing the amount of fat they eat. A big mistake since the human body needs fats to function properly. Especially your hormonal well being depends on a decent amount of fats in your diet.
1 gram of fat contains 9 kcal
4. The ideal balance between protein, carbs and fat
What works best for you might be different than the number I will give you, although it’s the best way to start. I will show you the amounts of grams for each macro nutrient to get to your perfect total calorie intake.
For each macro nutrient we will calculate the amount of calories it contains after we’ve decided how much it is that you need.
Start with determing how much protein you need. Take your bodyweight and multiply this by 2 to get the amount of grams of protein. If you weigh 65 kilograms, you will need 130 gram of protein a day.
1 gram of protein contains 4 kcal, so you will consume 520 kcal from protein (130*4).
Now you will determine how much fat you need. Take 1 gram of fat per kilogram of bodyweight. If your weight is 65 kilograms, you will need 65 grams of fat.
1 gram of fat contains 9 kcal, so it will make 585 kcal in total (65*9).
Calculate how many calories you consume from protein and fat (520+585=1105). Subtract this from your daily calorie target. We decided it was going to be 1600 kcal, so that makes 495 (1600-1105). These 495 are ‘left’ to consume from carbs.
Calculate how many carbs you can eat. 1 gram of carbs contains 4 kcal so you can eat 123,75 gram daily (495/4).
When you’ve calculated all the amounts you need to find out how to get it from the food you eat. I suggest using an app like ‘Fat Secret’, this way you can find out how much protein, carbs and fat you daily. You just enter everything you eat and you will find out if you need more or less from every macro at the end of the day. After that it’s easy to find out which product you should eliminate or eat more. If you need less carbs, pass the bread and if you need more protein, take some more chicken. By again entering all the food you eat you can improve your nutrition until it matches your targets.
Remarks: The above amount are guidelines. What works best for you personally might be slightly different, especially if you’re very lean. In that case you might be better off consuming less fat and more carbs, for example: 0,7 grams of fat and bring your total amount of calories up by eating more carbs.
Let’s work on your nutrition the coming 12 weeks during the #BIKINIBODYCOUNTDOWN with this guide. I will be back next week with more nutrition tips and advice to get your bikini body in shape in 12 weeks – let’s rock the beach this year, girls!!
P.S. Don’t forget: you need to eat to lose fat!