The reason for insisting on eating a fat-reducing meal is very simple. By reducing your body fat rate, you can develop a more nutritious and balanced eating habit. So what preparations should you do before making a good fat-reducing meal?
Regarding the early preparation of a fat-reducing meal, you need to start from both mental and material aspects.
Mental preparation, that is, “building up the brain before fitness“, at least you need to figure out what the essence of fat loss is, what the correct ratio of the four nutrients is, and how to choose the ingredients; and material preparation , including documenting the preparation of tools and kitchen utensils.
After completing these preliminary preparations, you should have a calorie chart that meets your own fat loss needs
Calorie Calculation
The essence of fat loss is to create a calorie deficit, so that you consume more calories than you consume every day, so that fat will be consumed.
The calories consumed include the basal metabolic calories (that is, the calories that are consumed without moving for a day) and the calories consumed by other sports (as small as sitting in front of a computer typing and moving fingers, as large as lifting iron in the gym); The calories in are accumulated from what you eat in your mouth.
It is especially difficult to calculate the calories consumed by the human body. The basal metabolic rate (BMR) can also be obtained through the formula to obtain a rough theoretical value (age/gender/muscle mass will affect the basal metabolism, and this theoretical value can only be used as a reference), but exercise consumption The calorie intake can only be estimated by the reference data given by scientists; in comparison, the calorie intake is much more controllable – so I choose to focus on controlling the calorie intake rather than entanglement How many calories did I burn today.
How to guarantee this calorie difference? Move as much as possible and eat as little as possible.
“Hyperactivity” generally has no upper limit , and ordinary people will naturally need to rest when they exercise a certain amount in the gym;
But “eat less” has a lower limit . This lower limit is BMR. If the calorie intake cannot even cover the basal metabolism, it is an unhealthy diet and must be resolutely avoided. In order to prevent accidentally not eating enough calories, I will set the daily calorie intake slightly higher than the BMR position of 200-300 kcal.
The calculation formula of BMR I selected is as follows, and the unit of the calculation result is kCal:
male
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BMR = 66+(13.7×weight kg)+(5×height cm) – (6.8×age)
female
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BMR = 655+(9.6×weight kg)+(1.8×height cm)–(4.7×age years)
food selection
Fruits and vegetables: dark green leafy vegetables, cherries, blue plums, citrus, apples, kiwi, dragon fruit, dates, apricots, kelp, day lily, carrots, seaweed, cucumber, watermelon, potato, yam. (“Select fruits and vegetables to be lustful”, the darker the color, the stronger the oxidation ability)
Fungus: wild vegetables, toon, mushrooms, kelp, can control appetite and help lose weight.
Animals: fish, small shrimps, sea stings, milk, eggs, beef with sauce.
Whole grains: black rice, buckwheat, konjac, potatoes, purple potatoes, corn, sweet potatoes, oats, whole grains, beans.
Other categories: pure milk, pure yogurt, soy milk, honey, sesame seeds, nuts
three-meal ratio
Fat loss is based on the daily calorie deficit. In fact, it has little to do with when you eat each day. However, in order to match the changes in the blood sugar concentration of the human body and the digestive function of the gastrointestinal tract, plus eating less and more meals can ensure that blood sugar fluctuations are relatively small. (that is, to prevent hunger), we will allocate 700 calories of carbohydrates to 250 calories, 200 calories, 150 calories, and 100 calories, and also allocate protein and fat to each meal.
