In the last article, we learned how to create our own calorie gap through calculation to implement the weight loss plan. After you know the basic knowledge of calories, let's take a look at how to set three nutrients on this basis, that is, the fat reduction method (II): the advanced version of the calorie gap fat reduction method, to further ensure everyone's healthier eating habits.

There are two main methods to define three kinds of nutrient elements: gravimetric method and proportional method.

Knowledge supplement

The protein heat of 1g is about 4kcal.

The protein heat of 1g is about 4kcal.

The calorie of 1g fat is about 9 kilocalories.

First, the weight method

First, the method principle.

Determine three nutritional elements according to your weight (lean body weight will be more accurate)

Second, the method implementation

1. Determine your target calorie value by calorie gap fat reduction method.

For example, if I set the thermal gap to 500Kcal, then the target calorific value E=2407-500≈ 1900Kcal.

2. Determine the demand for protein and fat. For ordinary people, the demand of protein is 1- 1.5g/kg body weight, while the fat is 0.5- 1g/kg body weight (which can be adjusted according to your own needs).

For example, if my weight is 70kg, and protein and fat are calculated per kg 1g, then the demand for protein is 70g, and the demand for fat is 70g.

3. Determine the demand for carbohydrates. Through the target calorie value, protein and fat demand, the carbohydrate calorie is obtained and the carbohydrate demand is converted.

For example, if the demand for protein and fat is 70g, the heat they generate is 280kcal and 630kcal respectively, the carbohydrate heat is 1900-280-630 = 990 kcal, and the carbohydrate demand is 990 ≈ 4 ≈ 250g.

Third, matters needing attention

1, protein and the demand per kilogram of fat vary from person to person, and cannot be copied.

2. The fat content cannot be 0.

3. Don't rush to lose fat, and adjust the proportion in real time according to the changes of weight and body shape.

Four. assess

The control of protein and fat in determining the requirements of three nutrients-weight method is flexible and widely applicable, which ensures the effective intake of three nutrients, but it is more complicated to implement.