Precautions for reducing fat diet: In addition to active exercise, many people are also accustomed to diet control, but the weight loss effect is remarkable, and there are many precautions for diet adjustment. The following precautions for reducing fat diet.

Precautions for reducing fat diet: 1 1, eating properly.

Every kind of food needs to be weighed, and the daily calorie intake can be accurately calculated. This is good, but it is difficult to implement. We have a lot of work to do every day, so it is impossible to measure our diet. In this case, the diet plan can be formulated and implemented according to the individual's situation, which is more enforceable.

2. Low-fat diet

What are the precautions for reducing fat diet? To lose weight, you must control your daily calorie intake. For high-calorie foods, such as fried chicken, potato chips, milk tea, drinks and so on. We should all refuse, so as to control our daily calorie intake. Over time, consumption is greater than intake, and the effect of losing weight naturally comes out.

Step 3 eat meat with low fat content

Many people say that you can't eat meat during weight loss. Actually, it's not that you can't eat meat, but you must pay attention to choosing some meat with low fat content and high protein, such as chicken breast, beef, sea fish, etc., which can not only meet the nutritional needs of the body, but also avoid getting fat.

4. Eat more fresh vegetables and fruits.

Vegetables and fruits are rich in dietary fiber and vitamins, which can not only increase satiety, but also promote the peristalsis of gastrointestinal tract, which can well promote the excretion of feces in the body, which is very helpful for the situation of bulging stomach.

The above is the introduction of matters needing attention in reducing fat diet. There is no doubt that diet control is very important during fat reduction. I hope everyone can eat reasonably according to their actual situation.

Precautions for reducing fat diet 2 Physiological mechanism of reducing fat:

Theoretically, it causes heat loss to the body every day, that is, consumption is greater than intake to reduce fat. The accumulation of fat is largely caused by overnutrition. It is often said that if you have a successful diet, you will lose 90% of your fat.

When human intake is insufficient to support daily consumption, fat will be decomposed into fatty acids by lipase, and then fatty acids will be oxidized into energy to fill the consumption gap, and finally converted into carbon dioxide and water.

First of all, carbohydrate sugar,

Carbohydrate is the most important energy substance in human body. Potatoes, sweet potatoes, pasta, rice, corn, instant noodles, sugary drinks, etc. They are all carbohydrates, and the main components of most vegetarian foods are carbohydrates.

Second, protein.

Protein is the main raw material for human tissue renewal and repair, but it is not the main energy-supplying substance for human body. When the body is seriously short of sugar, protein only accounts for 65,438+05 ~ 65,438+08% of the total energy consumption. The main ingredients of fish, chicken breast, poultry skinless meat, beef, lean meat, eggs and milk are all protein; In addition, a few plants also contain a lot of plant proteins, such as soybeans.

Adults should consume at least 0.8 grams of protein per kilogram of body weight every day to maintain their physiological needs.

Third, lipids.

Like carbohydrates and protein, fat is a key energy source for human body, such as daily animal fat and vegetable oil. Although reducing fat requires less oil, it is also very important to health and cannot be completely eliminated.

Although we should pay attention to balanced nutrition in fitness, it is more beneficial to reduce fat by taking a little high protein. Therefore, during the period of fat reduction, protein's intake cannot be specially adjusted, and the adjustment range of oil intake is not high, so the carbohydrate changes the most.

Bodybuilders who generally don't need to lose fat need three nutrients per kilogram of body weight every day:

Carbohydrates are 5 to 7 grams per kilogram of body weight. Exercise intensity is too large and out of range,

Protein weighs 1.2 to 2 grams per kilogram. On the high side of muscle gain.

The fat is about 0.5 to 1 g per kilogram.

If the exercise intensity is moderate, it is suggested to arrange fat and protein according to the minimum index, and then adjust carbohydrates. The result is about:

3 grams of carbohydrates. Adjustable,

Protein weighs per kilogram1.2g.

Fat is about 0.5 grams per kilogram.

Then how do I calculate how much I should actually eat? In fact, the conversion steps are very simple. Seeing a 70-pound man needs to lose fat.

70kg needs 2 10g carbohydrate, 84g protein and 35g fat. Suppose his carbohydrate is rice, protein is chicken breast, and the fat source is peanut oil, and then search for "food nutrients" on the Internet, which not only has nutrients, but also has calorie tips to find the corresponding nutrient content of food.

The carbohydrate content of uncooked rice is 72%. If you divide the required carbohydrate content by the content percentage, you should consume about 290 grams of rice every day, and the calorie is about 1000 calories. Cooked Mi Yue 8 10g,

If the protein content of chicken breast is about 20%, you should consume 420g chicken breast every day, and the calories are about 558 calories.

If the fat content of peanut oil is about 80%, you should consume 35 grams of peanut oil every day, and the calorie is about 3 14 calories.

The above total daily calories are about1000+558+314 =1873 calories. According to the online basic metabolism calculation table, an adult male weighing 70KG needs 2557 calories+1 calorie every day.

Precautions for fat-reducing diet 3 Why is it important to lose weight and keep fit?

First, you can control your calorie intake.

Make your diet more reasonable.

Better nutritional supplements

Make digestion and gastrointestinal function better.

Reasonable collocation of various ingredients to correct wrong eating habits.

So you probably know why it is so important to make a fat-reducing diet plan, so what principles should you pay attention to when making it?

Pay attention to dietary assistance

Calculate the proportion of calories and nutrients consumed every day. Learn how to make all kinds of fat-reducing meals. Buying food says that when you can't control the weight of food well in the early stage, it is recommended to weigh the food you eat first, which is more conducive to controlling your dietary calories, because sometimes you really eat more than you think.

Dietary principles in fat-reducing period

1, low-carbon principle

Reduce the intake of carbohydrates, carbohydrates are not equal to staple food, but most staple foods are rich in carbohydrates. Low carbon means controlling the amount of staple foods, such as bread, rice, steamed bread, noodles, cereals, potatoes and sweet potatoes, which can be eaten as staple foods. The amount of staple food per meal should be controlled at one punch. If you don't have exercise habits at night, you can eat plenty of vegetables and a proper amount of protein instead of eating staple food alone. If you have exercise habits at night, you need to eat a proper amount of staple food.

Try to use coarse grains instead of refined rice flour during fat reduction, because coarse grains are mostly foods with low GI and slow sugar rise, which will keep blood sugar relatively stable for a long time and help to reduce fat.

It is suggested that the daily carbohydrate intake should be controlled within 1.50g during fat reduction, and the days of high-intensity training can be appropriately increased, and carbohydrate intake should be arranged in the diet before and after exercise as far as possible.

2. Intake of beneficial fat

Someone once said, "You need to eat more staple food, or you will suffer from menstrual disorder and hair loss." . In fact, it is not low carbon that causes this series of reactions, but dieting and low fat. Most people are on a diet when they eat low carbon and don't eat fat or eat very low fat every day. It is recommended to eat a proper amount of beneficial fat every day, such as nuts, salmon, avocado and coconut oil. The daily intake of fat should be controlled within 15% of total calories, which can be calculated by mint.

3, high protein

Have some protein at every meal. Some people are afraid to eat a bite of meat in order to lose weight. In fact, this is a very wrong view. Especially when we lose weight in fitness, eating protein can ensure that the body has the basic ingredients to make up and maintain muscles, and the lack of protein will lead to serious hair loss. Studies have found that people who control their diet will lose more fat and feel fuller if they eat high protein than those who eat a small amount of nutrients.

Therefore, it is recommended to eat one or two servings of protein, such as yogurt, cheese, milk, turkey, chicken, fish, pork, eggs or high-protein milkshake. Generally, adults with exercise habits suggest that protein's intake should be 2-3g per kilogram of body weight.

4. Quit sugar and deep processing of food.

For some people who love snacks and sweets, you may have found that sweets will make you feel happy, and the more you eat, the more you want to eat, and your brain will signal you to eat more carbohydrates, especially starch and sugar, because both of them can quickly raise blood sugar. Protein and fat have little effect on blood sugar. At this time, you won't just give up eating a little starch or sugar food, you may start overeating, which will make your blood sugar soar rapidly.

After the blood sugar rises rapidly, the pancreas will release insulin, which will bring the blood sugar back to normal. Unfortunately, about half of people usually secrete "excessive" insulin, and this dysfunction will lead to a rapid drop in blood sugar. In the end, not only did I fail to lose weight, but I also encouraged the habit of overeating, because I wanted to eat starch and sugar, and that's the problem. This is why most people are fond of sweets and cannot do without white rice and flour.

5. Ensure the heat dissipation gap.

Basal metabolism+food thermal effect+exercise calorie consumption = total calorie consumption

Total calorie consumption-dietary calorie intake = calorie gap

Ensure a calorie gap of about 500 during fat reduction, and adjust the calorie gap according to your own fat reduction effect and speed during the process.

In addition, we should also know the basic elements of making a fat reduction plan, such as

1, light cooking with little seasoning, no deep processing of food.

2. Eat at least 1 kg of vegetables every day.

3. Reduce carbohydrate intake at dinner.

4. Carbohydrate: protein: Fat = 3: 5: 2.

5. Drink plenty of water. 6. Diversified ingredients

7, ensure the heat dissipation gap

Very important.

Generally speaking; Generally speaking; Basically

If you can't control your food intake, I suggest you don't eat less and eat more, because you will consume a lot of calories invisibly, and at the same time let your blood sugar fluctuate, which is not conducive to fat burning.

Finally, share some fat-reducing tips.

As long as you are seven minutes full, reducing fat and protein is essential, regulating blood sugar is very important, and fruits and vegetables are nutritious. Only by paying attention to these can we achieve the purpose of reducing fat better.