How to quickly reduce fat in diet?
First, ensure adequate intake of protein.
During the period of reducing fat, the intake of protein can not only enhance satiety, but also protect muscles. Therefore, it is particularly important to ensure adequate intake of protein.
During the period of reducing fat, at least 1.2g protein should be consumed per kilogram of body weight every day. If the training intensity is high, you can consume 1.5g protein per kilogram of body weight every day.
For example:
Generally, women who lose fat weigh about 55kg~70kg. Let's take the median of 60kg as an example. So, a 60kg body weight needs 72g protein every day.
Next, let's take a look at the protein content of daily food:
Chicken breast: protein content per 100g is19.4g.
Lean meat: protein content per 100g is 20g.
Egg: The content per 1 protein is about 5g.
Skim milk: protein content is 3g per100ml.
Protein powder: The content of protein per spoon is about 20g.
If most of your protein sources come from the above foods, then a 60kg fitness woman's protein food is:
2 eggs (about 10g protein)
250g lean meat or 250g chicken breast (about 30g protein).
500ml skim milk (15g protein)
1 spoon protein powder (20g protein)
Total: protein intake is about 75g.
Healthy friends with different weights can make their own protein recipes by referring to the protein content of the above foods.
Second, choose natural food.
What is natural food? Food without deep processing is natural food, such as fresh ingredients. If it is dried fruit (dried mango, cranberry, etc.). ), baked potato chips (banana slices, coconut slices, etc. ), canned food, etc. It is not a natural food.
Unnatural foods are always processed with extra oil, sugar or other food additives to keep the flavor of the food. These additives are very unfavorable for reducing fat.
If you are not sure about the calories of food, try to choose natural food and treat it with the simplest cooking method. For example: steaming, boiling, baking, etc.
You can choose from the following cooking priorities:
Steaming > baking > boiling > frying > snacks > frying
Everyone should also remember that leafy vegetables can be eaten casually, regardless of calories. However, if there are root vegetables (such as potatoes, sweet potatoes and other vegetables with high starch content) in the recipe, the intake of other staple foods (such as rice and bread) should be reduced.
Don't forget the fruit. If you can eat the whole fruit directly, it is best not to juice it or make fruit puree, which will destroy the antioxidant substances in food. And don't eat too much fruit, because too much fructose will promote the growth of fat. Therefore, it is enough to eat two servings of fruit every day. Never use fruit instead of dinner.
Third, adjust according to your own actual situation.
During the period of fat reduction, if the weight has not changed for a week or two, or the change is very small, then you need to reflect on whether your diet is reasonable. Generally speaking, it is normal to lose 1~2 kg a week under the condition of reasonable diet and training (losing weight too fast will affect your health, and losing weight too slowly will be useless).
Many people will have extreme problems in this situation, such as low-fat diet, excessive carbohydrate intake, or low-carbon diet, excessive lipid intake. Of course, if you haven't given up those high-calorie, non-nutritious processed foods during your fat loss, that's another matter.