It is important to control how much fat you eat a day during fat reduction. Only when the calorie intake is proportional to the calorie consumed by exercise can the weight loss effect be better. It is not that you can't eat, and you don't have to eat very little. Choose the right food, calculate the calories correctly, and know how much fat you ate during the fat reduction period.
How much fat do you eat a day during fat reduction? It is very important to control the intake of dietary calories during fat reduction. Only when the calorie intake is proportional to the calorie consumed by exercise can the weight loss effect be better. During fat reduction, the daily calorie intake should be around 1000 calories-1800 calories, depending on your actual obesity and exercise intensity. If the amount of exercise is not too much and the intensity of exercise is not high, it is enough to consume 1000 calories. If the exercise intensity is relatively high and the calories consumed are relatively high, then you can probably consume 1, 500- 1, 800 calories. Many people think that they will not consume any calories during fat reduction. This concept is wrong. Eating low-calorie food does not mean not eating.
Losing weight is a big topic that many people will experience now, because modern people's living habits and diet structure lead to people getting fat easily. If you gain weight and don't lose weight, it will cause various diseases because of obesity, and it will also have a great impact on the aesthetic feeling of the body. Losing weight means losing fat. So today, I will take you to know how many calories you consume in a day during the fat reduction period.
It is very important to control the intake of dietary calories in the process of reducing fat. Only when the intake of calories is proportional to the consumption of exercise can the effect of losing weight be better. During the period of reducing fat, the daily calorie intake should be around 1 1,000 calories-11,800 calories, depending on your actual obesity and exercise intensity. If the amount of exercise is not particularly large and the intensity of exercise is not high, it is enough to consume 1000 calories. If the intensity of exercise is relatively high and more calories are consumed, you can probably consume 1, 500- 1, 800 calories. Many people think that they will not consume any calories during fat reduction. This concept is wrong. Eating low-calorie food doesn't mean that you won't consume calories, just that you consume relatively few calories.
If a person eats less than 800 calories a day and then does high-intensity exercise, his body will have symptoms of malnutrition and hypoglycemia in a few days. Therefore, people who lose weight should also arrange their own diet reasonably, but they can't eat fat and fried food, nor can they eat sweets and chocolate, but a normal diet is still important. As long as you eat more vegetables, you can control the absorption of fat to some extent. If dieters want to lose fat and gain muscle,
After reading the above introduction, I believe everyone knows how many calories to consume in a day during the fat reduction period. It is hoped that all people who lose weight can adjust their diet, ensure a balanced intake of nutrients during the fat reduction period, and keep the proportion of calories consumed by exercise at more than twice the dietary intake, so that weight loss will have a good effect. When exercising, you can gradually increase the amount of exercise as you adapt to it, so that you can achieve the effect of burning fat continuously.
How much fat do you eat a day during the fat reduction period? 2 During the period of fat reduction, the recommended total calorie intake is lower than your target weight multiplied by 30Kcal, the calorie ratio of breakfast, lunch and dinner is 3:4:3, and the ratio of three major nutrients is 5:2.5:2.5.
For example, if you weigh 70kg and want to reduce it to 60kg, your daily intake of 60 times 30 is at most equal to 1800Kcal, while each gram of sugar or protein provides 4Kcal and each gram of fat provides 9Kcal. The calories of your three meals are 540 kcal, 720 kcal and 540 kcal respectively.
The carbohydrate calories for breakfast and dinner are 540 times 0.5 equal to 270Kcal, and the mass is 270 divided by 4 = 67.5g The carbohydrate calories for lunch are 720 times 0.5=360Kcal, and the mass is 360 divided by 4 = 90g.
Extended data
1. According to the book Calories and protein Intake published by the World Health Organization, a healthy adult woman needs to consume 1800 ~ 1900 calories every day, while men need 1980 ~ 2340 calories. Among them, the intake of protein should be10% ~15% of the daily calories needed by human body; The intake of carbohydrates should not be less than 55% of the daily calories needed by the human body; The intake of fat should not exceed 30% of daily calories.
2. In addition, the daily intake of salt should not exceed 6g, and the daily intake of dietary fiber should not be less than16g. Take healthy adult women as an example, each meal should consume 600-650 calories, which is equivalent to 10- 12 black sesame dumplings, 12- 15 dumplings or 4 spring cakes with bean sprouts and shredded pork sauce.
How much fat you eat every day during fat reduction generally depends on the sex, height, weight and daily labor intensity of the dieter, that is to say, everyone is different and individual differences are quite large. Generally speaking, you must consume less calories than you need. For a healthy adult woman, if she wants to lose weight, she should consume 1200- 1300 calories every day, but she must also pay attention to the balance of nutrition and eat more fresh vegetables and fruits.
First of all, eat less foods with high sugar content, such as chocolate and watermelon, during fat reduction. In addition, in terms of diet, we should try to eat less foods with high fat, mainly fat. Besides, you should eat more vegetables and fruits in your diet. Because there are more dietary fibers in vegetables and fruits, it can effectively increase the overall satiety. Secondly, during the period of reducing fat, you can also drink more Poria porridge. At this time, Poria cocos has the function of strengthening the spleen and promoting diuresis. Need to remind everyone that losing weight is a comprehensive and long-term process. It must be noted that it is best not to take diet control as a single weight loss method, and it must also be noted that you can't lose weight too fast in the short term. A healthy way to lose weight should be to combine exercise with a reasonable diet and gradually control your weight.
How much fat do you consume every day during fat reduction? The above is a detailed introduction to this issue, which I believe everyone knows. We must control the intake of fat during the period of fat reduction, and do more physical exercise in daily life, especially aerobic exercise, which is very helpful for weight loss and human health. But be careful not to over-diet or achieve the goal of losing weight through unhealthy methods.
How much fat do you eat a day during the fat reduction period? 3 30% of the food you eat every day, for example, all foods are 1000g, and the fat content is 300g at most.
As we all know, there is both water and fat in the body, and the key to losing weight is fat. Reducing fat is not to completely consume body fat, but to make body fat reach the normal value corresponding to body weight. All weight loss needs to be done in the right way. Then let's learn how much fat we can eat at most every day during weight loss.
During weight loss, it is necessary to strictly control calories, that is, how much fat is contained in the food you eat every day, which needs to be strictly controlled. Then the intake of fat should not exceed 30% of daily calories. In other words, if you eat 1000g of food every day, you can eat up to 300g of fat, and no more. You can strictly control your diet according to this standard. Usually when you lose weight, you need to eat about 300g of vegetables to ensure the intake of protein and dietary fiber. Followed by about 300 g of fruit to ensure the intake of vitamins, so the intake of fat can not exceed 300 g.
In addition, to know how much food you need to eat a day is suitable for losing weight, it depends on your height and weight, and it depends on your physical condition to judge how many calories you should eat every day. In a word, during weight loss, the daily intake of salt should not exceed 6g, while the daily intake of dietary fiber should not be lower than 16g, and the fat should be controlled between100g and 200g. You can choose low-calorie meat products such as fish, chicken breast, duck and chicken, and try not to eat seafood, barbecue and fat with high fat content. Pay attention when cooking.