Pay attention to your diet. First, calculate your current basal metabolic value. There are many formulas on the internet to calculate, and then calculate the calorie consumption according to losing one kilogram per week.
The calorie of losing one kilogram of fat is 7700 calories. Then, on average, your daily calorie intake needs to be less than your daily basal metabolic value 1 100 calories. You can calculate calorie intake based on this,
Calories that can be ingested include
Protein: Weigh kg X2.75 kcal, and then calculate the protein number of food intake with mint APP or something like that.
Fat: the intake ratio is 15%~20%.
Carbohydrate: Residual calorie intake.
Attention! Muscle is an important source to ensure your basal metabolic value. Muscles with multiple basal metabolic values will be high. You must ensure the intake of protein. Protein is a necessary guarantee to ensure that your body will not lose muscle during fat loss. If you eat a lot, vegan food will have more calories! And it is easy to enter the fat-reducing platform period without losing weight! Reasonable diet and calorimeter are the key to losing weight!