How can ordinary people make delicious, full and effective fat-reducing meals

The reason for insisting on eating fat-reducing meals is simple. Reducing body fat percentage can also develop a more nutritious and balanced eating habit. So what preparations should you make before making a good fat-reducing meal?

Regarding the early preparation of fat-reducing meals, we need to start from both spiritual and material aspects.

Mental preparation means "building the brain first". At least you need to figure out what the nature of fat reduction is, what is the correct ratio with the four major nutrients, and how to choose ingredients; and material preparations include the preparation of recording tools and kitchen utensils.

After completing these preliminary preparations, you should have a calorie chart that suits your own fat-loss needs

Calculation of heat

The essence of fat reduction is to create a calorie gap so that the calories you consume every day exceed the calories you consume every day, so that fat can be consumed.

The calories burned include basal metabolic calories (that is, calories burned even if you don't move all day) and calories burned by other exercise (from sitting in front of a computer typing and moving your fingers to lifting an iron in the gym); the calories you consume are accumulated from what you eat in your mouth.

The amount of calories consumed by the human body is particularly difficult to calculate, and the basic metabolic rate BMR can also be obtained through the formula to obtain a rough theoretical value (Age/gender/muscle mass can affect basal metabolism, and this theoretical value can only be used as a reference), but the calories burned by exercise can only be estimated based on the reference data given by scientists; in comparison, the calories consumed are much more controllable-so I chose to focus on controlling the calories I consumed rather than worrying about how many calories I consumed today.

How to ensure this caloric difference? Exercise as much as possible and eat as little as possible. There is generally no upper limit for "excessive exercise", and ordinary people will naturally need to rest when they move a certain amount in the gym;

However, there is a lower limit to "eat less". This lower limit is BMR. If the calories you consume cannot even cover basic metabolism, it is unhealthy dieting and must be resolutely avoided. In order to prevent accidentally not consuming enough calories, I will set my daily calorie intake at a slightly higher level than BMR by 200-300 calories.

The calculation formula for the BMR I chose is as follows, and the unit of the calculation result is kCal:

male

▼

BMR = 66+(13.7× weight kg)+(5× height cm)-(6.8× age)

women

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BMR = 655+(9.6× weight kg)+(1.8× height cm)-(4.7× age years)

the choice of ingredients

(1) Fruits and vegetables: dark green leafy vegetables, cherries, blueberries, citrus, apples, kiwis, dragon fruit, dates, apricots, kelp, day lily, carrot, seaweed, cucumber, watermelon, sweet potato, yam. ("Choose fruits and vegetables to be lascivious" The deeper the color, the stronger the oxidation ability)

(2) Fungi: Wild vegetables, toona, mushrooms, and kelp can control appetite and help lose weight.

(3) Animals: fish, shrimp skin, jellyfish skin, milk, eggs, sauce beef.

(4) Grains and cereals: black rice, buckwheat, konjac, potatoes, purple potatoes, corn, sweet potatoes, oats, coarse grains, beans.

(5) Other categories: pure milk, pure yogurt, soy milk, honey, sesame seeds, nuts

Proportion of three meals

Fat reduction depends on the daily calorie deficit. In fact, it has little to do with when you eat it every day. However, in order to cope with the changes in the body's blood sugar concentration and the digestive function of the stomach, and eating fewer meals can ensure that the fluctuations in blood sugar are relatively small.(That is, to prevent hunger), we divide 700 calories of carbon water decrementarily to 250 calories, 200 calories, 150 calories, and 100 calories, and also allocate protein and fat to each meal.

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