1. What is the effect of low calorie intake? This question is not easy to answer. In other words, under the premise of ensuring the daily intake of essential nutrients, a low-calorie diet can make the body start to decompose its own fat for energy, thus achieving the goal of relatively healthy fat reduction. The healthiest calorie intake is to live within your means. When the calories are too low for a long time, the body's regulatory mechanism will respond, reduce basal metabolism and store as much calories (fat) as possible, which is why it will become more and more difficult to reduce fat just by controlling diet.
2. Low carbohydrate will not affect your health, but being in this situation for a long time will aggravate your body and reduce your basal metabolism. Therefore, it is recommended to supplement the normal amount of carbohydrates every 4-5 days during the fat reduction period to trick your body into not starting that regulation mechanism. Low (note that it is low, not no) fat does no harm at all.
3. Many vitamins (vitamins A, D, E, K ...) are fat-soluble vitamins, which are very hydrophobic and can only be absorbed and utilized by the human body if they are dissolved in fat, so if there is no fat intake, the absorption of these vitamins will be seriously affected. But whether you consume body fat or not has nothing to do with eating fat or not. You can't burn fat without eating it.
4. Following the principle of reducing fat first and then gaining muscle, these two conflicts cannot be carried out at the same time. One requires eating less and doing more aerobic exercise, and the other requires eating more and doing less aerobic exercise, because aerobic exercise is also breaking down muscles while burning fat. Long muscles need adequate nutrition (calories) and rest, which runs counter to reducing fat. Therefore, controlling body fat first is the best way to gain muscle.
Final suggestion: male, height 177, weight 73kg, body fat 2 1-24, actually not fat, body fat control at 20.
1. Diet: Increase the content of protein (eggs, skinless chicken, lean beef, fish and shrimp) in the diet. If you really can't eat, you can consider protein powder. Do not drink porridge, change to soybean milk. It's best not to eat carbohydrates for dinner. Adding muscle requires salt control.
2. Fitness: Strength training only targets one muscle group at a time, and each muscle group is separate. A muscle group only practices once a week, such as practicing legs and buttocks on Monday, chest and abdomen on Wednesday, and back and upper arms on Friday. Muscles can only grow when they are fully rested. Do strength first and then aerobic, aerobic for more than 40 minutes during the fat loss period and aerobic for less than 20 minutes during the muscle gain period.