The coming of summer makes girls realize that they need to lose weight, but some people just can't. In fact, when dealing with our weight and body shape, whether we want to lose weight or maintain the effect of losing weight, whether we want to lose weight or gain muscle, we need to attach great importance to our diet. Don't you always hear "three points for training and seven points for eating"?

Indeed, in the whole process of losing weight, diet is the premise of reasonably relieving and controlling resting weight. Only by controlling diet well can you lose weight, and fitness exercise is more meaningful to lose weight.

However, when it comes to diet manipulation, many basin friends will immediately understand it as dieting to lose weight. Most of my friends' personal weight loss behaviors are gradually dieting, because this simple and direct way can really make them lose weight in a short time, but overall, the actual effect of losing weight on an empty stomach is not ideal and can't last. Because it is difficult to stick to dieting and losing weight, it won't be long before they repair their original eating habits, thus rebounding quickly, and then. In other words, dieting to lose weight is unsustainable. In fact, as we all know, the correct way to lose weight is to adjust the diet structure, limit the overall calorie intake, improve fitness exercise, and maintain personal behavior of diet control.

How to maintain the individual behavior of diet manipulation? What we must do is to cultivate healthy eating habits, reduce the intake of high-calorie foods as much as possible under the premise of ensuring a balanced diet, and then appropriately limit the total output. In the whole process, we need to treat ourselves to eat some favorite foods to meet our psychological needs.

So, how to eat a healthy and reasonable diet and limit the intake of overall calorific value? At this time, the first thing we need to ensure is a balanced and comprehensive nutritional composition. All personal behaviors that deviate from a single diet will bring adverse harm to physical and mental health. Therefore, in the whole process of diet operation, we need to solve the relationship between the three nutrients, instead of choosing a low-carbon environmental protection and low-fat diet.

First: the chemicals of carbon and water.

The intake of carbon and water chemicals will really endanger the fluctuation of rest weight, and too much carbon and water chemicals is really one of the reasons for getting fat. However, this does not mean that the lower the intake of carbon and water, the lower the intake of carbon and water, which will not only endanger the physical and mental health of the human body and even the service life, but also endanger the stability of metabolism and the metabolism of various growth hormones, and will continue to endanger everyone's mentality. Long-term low-carbon environmental protection diet, the final result is physical and mental health damage, weight loss more and more.

So, what is the intake of carbohydrate in everyone's daily diet? In general, it is effective to suggest that carbohydrate intake accounts for 45-55% of total daily calorie intake. From the actual standard value, the daily intake of carbohydrates should be around 120G, with relatively few natural women and relatively more men. Moreover, this standard value needs to be properly adjusted according to body shape, exercise state and female hormones.

Second: protein.

It can be said that in the whole process of losing weight, the more you manipulate your diet, the more you should attach great importance to protein's intake. Protein is not only the raw material for muscle production, but adequate intake of protein can help you stay slim and feel fuller. So, how much should protein consume? During the fat reduction period, at least 0.8- 1.3g protein should be consumed per kg of static body weight.

When you know how much protein you want to eat every day, it is very simple to calculate the ratio of carbohydrate to fat you want to eat. Judging from the correlation of the intake ratio of the three major nutrients, it is generally 5 (carbohydrate): 3 (protein): 2 (fat), so when the intake of protein is clear, the amount of carbohydrate and fat can be easily calculated.

Third: fat.

In the whole process of losing weight, it can be said that fat is the most easily removed nutrient element. Because in the diet, if there is a situation of overcapacity in calorific value, and a large number of overcapacity nutrients come from fat, they will be stored in the body in large quantities in the form of fat, which is very unwilling for basin friends who want to lose weight.

But we should understand that fat is a necessary nutrient to maintain human life. As the source of kinetic energy, fat promotes the digestion and absorption of fat-soluble vitamins and some natural chemicals, and plays a key role in the protective layer of cytoplasm, human brain and neuron cells.

Therefore, even in order to lose weight better, we can't ignore the necessity of fat. Naturally, from the overall intake ratio, fat intake should account for about 20-30% of the total daily calorie intake.

Summary:

Naturally, in the above content, we only consider the intake ratio of the three major nutrients, but there is also one point that cannot be ignored. Because we must also have various vitamins and minerals, we need to attach great importance to the intake of vegetables, fruits and fresh fruits after defining the intake of the three nutrients, rather than just ensuring the intake of the three nutrients. Because whatever the reason, we need to ensure a balanced diet and all-round nutrition.