2, scientific diet: reasonable arrangement of meals.
(1) Keep the negative balance of calorie intake. The energy provided by diet must be lower than the actual energy consumed by the body, so as to cause a negative balance of energy, promote the long-term accumulation of energy to be metabolized, and restore the body weight to a normal level. This is the premise of reducing fat.
(2) Arrange the quantity and structure of three meals. Breakfast, lunch and dinner account for 29%, 38% and 33% respectively, especially for dinner. As dieters, their diet should reduce the proportion of carbohydrates and increase the proportion of protein, so that the proportions of carbohydrates, fat and protein are 40-55%, 25-30% and 20-30% respectively.
Step 3 choose food reasonably
(1) Eat less foods high in sugar, fat and calories. According to the food pyramid recommended by China Nutrition Association, the food intake ratio of adults in a day is: whole grain 300-500g, various vegetables 400-500g, various fruits 100-200g, bean products 50g, milk 100g, eggs 1-2, and various fish.
4. Problems that should be paid attention to in diet
(1) Eat less or no fried food, and try to use boiling, stewing and steaming instead of frying and frying.
(2) Restrict the intake of alcohol: As an energy-supplying substance, alcohol is high in calories and cannot be consumed, and it will be converted into fat to accumulate in the body, resulting in beer belly, fatty liver and fatty heart.
(3) Drink tea regularly: Tea contains a variety of vitamins, phenols and trace elements, which can promote fat decomposition.
(4) Drink as much water as possible: water can promote the decomposition of fat, and the metabolism of toxins in the body is also transported through water. When exercising to lose weight, hydrating is more important.