Weight Loss Diet
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Fat Loss or Muscle Loss

when to eat-for a real weight loss in your diet

You are on a weight loss diet .You would like to build your muscles and get rid of the extra fat your body stored. How does the body know when to burn fat and when to burn muscles?. Knowing when the body burns fat and when it burns muscles is most important and useful for us especialy in a weight loss diet.

Fat or muscle loss in a weight loss diet When our dieting habits are wrong ,the body will burn muscle tissues (proteins) instead of fat tissues. Thus, though perfectly healthy ,we start feeling really tired as a consequence of our weight loss diet. Wrong dieting habits damage the body because they drive it to feed on it` s own foundations, the proteins which build our muscles.
The body burns fat 24 hours a day and uses it as an energy source. Fat is the body' s major energy source at rest. The body also burns some carbohydrates (carbs) at rest.

When we work out ,the body starts to burn more carbohydrates then fat . As the work out continues and the body depletes it's available carbohydrates source , it will burn relatively more fat . But it will also turn to another energy source ,the muscles.
Before the work out:
An effective work out begins a few hours earlier(about 4 hour),with a meal that contains at least 55% carbohydrates . Carbohydrates like rice ,bread ,pasta, lentils are turned to blood sugar ,which is stored in the body as glycogen .

In the hour before the work out eat something light, preferably some simple carbs (cornflakes, fruit...) .Simple carbs disintegrate and reach the blood stream fast, which will provide you with available energy for the work out.
After the work out:

Right after the work out the absorption ability of the muscle cell increases. This is the best time to nourish the muscles . A protein and carbohydrate meal is extremely important now (with vegetables ,for fibers , vitamins and minerals). Proteins (and vitamins and minerals ) are better absorbed by the muscle cells right after a strenuous workout ,which helps in building and recovery of the muscles. The carbohydrates are important for filling the glycogen storages that were depleted in the workout.
Postponing the after meal in a few hours can damage the muscles building and recovery .
If you didn’t have time to eat and you trained on an empty stomach ,then your body used the muscle tissues for energy .You can fix it by eating the same protein and carbohydrates meal mentioned above ,right after the exercise. Eating this meal is very important .The work out conceals feelings of hunger and if we don't eat we might feel famished later on and eat with no control.
How much protein to eat:
The daily recommended protein intake :
1).For one who does not work out is 0.8-1 gr/kg body weight.
2).For one who does not work out but wants to lose weight ,
is 1.4-1.6 gr/kg body weight.
3).For one who does aerobic work out is 1.2-1.6 gr/kg body weight.
4).For one who does anaerobic workout like weight lifting is 1.5-2 gr/kg body weight.
Translated to calories proteins should provide about 1).13% ,2).21%,3).21% and 4). 27% respectively of your daily calorie intake. These are averages and general calculations ,so each should consult a specialist regarding specific needs .
Too much protein consumption can be problematic .The body secretes excess of nitrogen, that originates in the proteins, through the urine.
That is why it is extremely important to drink plenty of water . About 10-12 glasses of water a day is needed (not including the water you drink on the work out as it is replacing the water you lose as sweat ).Counting your water consumption should not include diuretic drinks like coffee ,tea, coke and other drinks containing caffeine .People with renal problems but others too should consult a dietitian professional about their daily menu. It is most recommended to do so especially if you are not healthy.
Carbohydrates consumption should be 40-70% of your calorie intake , depending on your needs and activities . If you workout you need more then the minimum. If you don't you need less then the maximum. And if you are also on a diet you will have to find the golden line between these two.
Fat consumption should be up to 25% of your calorie intake. Fat is essential for our body, for hormonal and neurotransmitter production .you are on a diet ,reduce fat intake to minimum but not to zero ,and use healthy sources of fat like olive oil and grains .

Warning, all data given here on this site and this page do not intend to replace or come instead any professional personal guidance one should have.