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During weight loss, will you choose to diet, do you think dieting can slim down? Many people equate weight loss with dieting, believing that dieting can slowly slim down.
And those who choose to diet and lose weight, often do not lose weight in the end, but lose more and more weight, why is this?
Many people will cut off the source of calories in order to slim down, and only consume less than a thousand calories a day (normal people's daily calorie intake is between 1800-2400 kcal), which is an excessive diet.
In the process of excessive dieting, although your calorie intake has dropped greatly, the body will also feel the lack of energy, in order to avoid the early depletion of health, the body will actively reduce the basal metabolism.
As a result, you will have problems such as hypoglycemia, fatigue, hair loss, amenorrhea, muscle loss, etc., reducing unnecessary calorie output on the body, that is, eating less while your body consumes less.
Although in the early stages of dieting, your weight loss rate is very fast, but after a period of time you will find that the weight loss rate is getting slower and slower, and the fat body will gradually patronize you.
When you resume a normal diet, your body can no longer consume as many calories as before, there will be a calorie balance, and the excess calories will be converted into fat accumulation, and your figure will regain weight like a yo-yo.
If we want to slim down healthily, instead of inducing a fat-prone physique and harming our health, we should learn to scientifically carry out a fat-loss meal plan instead of violently implementing dieting patterns.
Scientific fat reduction meals, to achieve 2 principles:
1, control the daily calorie intake of 80% of the usual, if your usual daily calorie intake is 2500 kcal, the weight loss period can be reduced to 2000 kcal, that is, about 500 kcal less than usual, which can meet the body's basic metabolic operation needs, but also produce a reasonable calorie gap, promote the decline of body fat rate.
2, when carrying out fat reduction meals, we should also pay attention to balanced nutritional intake, can not be a single diet, we must balance the intake of carbohydrates, protein, fat, the ratio of the three is 5:3:2 intake is recognized as a fitness meal collocation.
Carbohydrates are mainly obtained from various types of staple foods, in order to control blood sugar levels, we can combine coarse and fine grains, eat less fine staple foods, and eat some brown rice, oats, beans, and potato foods appropriately, which can slow down the glycemic coefficient and prolong the satiety time.
Protein can be obtained from chicken breast, fish, eggs, dairy products, shrimp, the absorption rate of multiple meals will be increased, and the time it takes the body to break down protein will be longer, which can effectively reduce the chance of overeating.
In addition, many foods in daily life contain some fat, in order to avoid excessive fat intake, we must do low oil and salt, light cooking, reduce food processing mode can retain food nutrition, while avoiding food calories exceeded.