If you’re trying to lose weight, it is quite normal that you should also lose a little bit of muscle mass. However, it is not ideal and not healthy to lose greater amounts of muscle mass. To prevent this, there are diet plans, foods and exercises that can help you lose weight, burn fat and maintain your muscle mass. If you want to be healthy and safe slimming fat, you should plan carefully how much to take of which food you should.

Your goal should be about one to two pounds in the week. Per week, a half or a Kilo of lose weight, is a healthy decreasing pace. If you lose weight faster, increases the risk that you will lose muscle mass.

A General recommendation is to never take less than 1200 calories per day. If you take for your age, your gender or your level of activity too little calories for you, you run the risk of muscles not reduce, because your body gets enough nutrients to function properly.

One to two pounds per week, you should normally remove, if you can save about 500 calories per day.


Eat plenty of Protein. When you limit your calorie intake, limited you to the amount of Protein that you can consume on the day. If you’re very careful to still get enough Protein, you can lose also muscles.

Women need at least 46 grams of Protein per day, and men 56 grams. This need is, in fact, cover easily if you pay attention to the fact that each of your meals contains at least one lean source of protein. Make sure you have the recommended daily intake is not below.

Stick to high quality and lean Protein, such as lean red meat, poultry, seafood, beans, lentils, Tofu, nuts or natural nut Butters, eggs and low-fat dairy products.

A “Portion” of Protein are approximately 30 grams of pure Protein or a piece of meat that is about as big as the palm of your hand or a playing card deck.


Eat you fruits and vegetables fed. Both food groups in General contain little calories but lots of healthy nutrients and can give your diet more “mass”. So, you will less calories feel full faster.

The recommendation is that you should a day, two to three servings of fruit and four to six servings of vegetables to eat. To meet these needs, you’ll probably have to eat at every meal a piece of fruit or vegetable.

A small fruit or half a Cup equals one Serving, and a Cup or two cups of leafy green vegetables equals one Serving of vegetables.


Take only two to three daily servings of carbohydrates to you. If you reduce carbohydrates in your diet, you can lose weight faster (and more fat) than with a low-fat or simply low-calorie diet.

A Low Carb diet limits the carbohydrates, you can take the day to you. Depending on the dietary intake varies from about 60 to 200 grams of carbohydrates per day. The less carbs you eat, the more limited your choice will be food.

Carbohydrates are a component of many foods, such as cereals, fruit, starchy vegetables, dairy products and legumes. In order to achieve a rapid weight loss, food you from these food groups daily, only one to three portions. Read the information on packages or to make you a detailed calorie chart so that you always know how much carbs are contained in your food.

A diet low in carbohydrates and high in Protein is the best Option, if you are losing fat, but muscle mass get or want to build.

Talk to your doctor before you start a Low Carb diet. In principle, there is no threat to a healthy adult, but it is quite possible that a Low Carb diet is not suitable for everyone.