First, control the total heat below the consumption. First, calculate the heat of basal metabolism with basal metabolism formula, and then calculate the total consumption. On the basis of total consumption, reduce the intake by about 500 kilocalories. Then distribute three energy-supplying nutrients. Generally, carbohydrates account for 50% of the total calories, which is equivalent to 2-4 grams per kilogram of body weight. Protein accounts for 25% of the total calories, which is equivalent to 1.2- 1.5g per kilogram of body weight. Fat accounts for 25% of the total energy, which is equivalent to an increase of about 0.8 grams per kilogram of body weight.

The method of using low-carbon water and high protein can generally minimize the amount of carbohydrates and increase the amount of protein to the highest. Even some bodybuilders are more extreme. For example, carbohydrate supplement is about 1.20g, and protein supplements about 2.5g per kilogram of body weight. Why use this method? Because carbohydrates can be synthesized even if they are not supplemented in the body, you eat less. Protein has the highest thermogenic effect, and protein is the muscle, so you should add more.

Every way to lose weight, you can find something that suits you.