First, determine the body fat rate. When I was exercising to lose weight, the coach told me that everyone's diet was based on their physical condition. It is a lie to throw away these unified regulations and eat what goes with it. Therefore, we must first determine our body fat and judge whether we have a large base or a small base.
My coach told me that although the body fat rate measured by the body fat scale is basically inaccurate, it can be used as a simple reference. Here, I want to say that the healthy body fat rate of women is 18%-28%, and when it reaches 28%, there is basically a swimming ring. If your body fat exceeds 35%, your belly and waist will reach at least 85. If your body fat rate exceeds 40%, your belly and waist will be at least 90. You can measure it yourself, compare it with the mirror, and judge it with the body fat scale.
Second, the algorithm to determine basal metabolism can be Baidu search "basal metabolic rate calculator", directly input gender, age, weight, height, and directly get your own basal metabolism. Because the percentage and value of specific collocation should be determined according to your basal metabolism and body fat rate.
Third, determine the diet structure and collocation of 1 and low body fat rate.
If your body fat rate is around 22% or even lower, it is a low body fat rate. According to my previous theoretical knowledge, if the body fat rate is within this range, the diet should be 60% carbohydrate, 20% protein and 20% fat. Then calculate the specific value according to your basal metabolism calculated above and distribute it to each meal. Pay attention to increasing the proportion of high-carbon water, because at this time, the body consumes more carbon and water, and if it continues to be low-carbon, it will lead to sugar dysplasia in protein. Not only can you not lose weight, but you will also lose muscles, which will make it impossible to lose weight.
2. Standard body fat rate
If your body fat is 22%-25%, it is within the standard range. Diet can choose 45%-60% carbohydrate, 20%-25% protein and 20%-25% fat. In fact, it is still dominated by high carbon, because the body fat rate is normal and the body can supply energy normally. In fact, there is no need to reduce carbohydrates at all, but it will lead to no reduction.
3, the body fat rate is slightly higher
If your body fat is in the range of 26%-30%, you have a high body fat rate. In fact, when we say that body fat is high, we generally mean that visceral fat is high. You can choose 40%-45% carbohydrate, 25%-30% protein and 30% fat in this range. Some coarse particles can be added to the carbon water.
4. Mild obesity
When the body fat rate is between 30% and 33%, it belongs to mild obesity. At least have a clear swimming ring on your stomach. Choose 35%-40% carbohydrate, 20%-25% protein and 35%-40% fat in this range. Reducing the ratio of carbon to water can appropriately increase the intake of high-quality fats, such as nuts and avocados.
5. Obesity
Body fat 34%-39%, completely obese. It is suggested to choose 30%-35% carbohydrate, 25%-30% protein and 40% fat. Don't eat refined carbohydrates, rice noodles, etc. Try to choose coarse grains instead of refined carbohydrates.
I belong to the obesity range with a large base. After learning the theoretical knowledge, I control carbohydrates, eat less refined carbohydrates and increase coarse grains. I have obvious size changes and my body fat is gradually decreasing. I hope the above theoretical knowledge can help you.