Yesterday, a friend sent me a private message saying that he wanted to try a diet diet to lose weight. Because I have used this method before, it works well for a while at first. He didn't understand the reason behind it.
In fact, this problem is universal, many friends have encountered it, and today I will share with you the reasons:
1. Lose weight safely, don't pursue speed one-sidedly
This friend showed me that the recipe he used to eat should have been arranged by the previous dietitian. I took a look at it and understood, if he eats like this, the early effect must be okay, but it must not be reduced.
The reasons are also very simple, there are two main ones:
First of all, I randomly calculated the calories in his diet, and then calculated her basal metabolism. It was found that he couldn't eat his basal metabolism every day.
Assuming his basal metabolism is 1400 kcal, he eats a maximum of 1200 kcal per day. I have emphasized to you before that to lose weight, you must eat your own basal metabolism, otherwise you will lose weight on a diet.
The follow-up is easy to repeat, and it is easy to encounter a plateau. There are three main ways in which our body consumes energy, basal metabolism, the caloric effect of food, and other activities of the body. That is to say, even if you eat basal metabolism every day, you can still produce hundreds of calories.
Assuming your basal metabolism is 1,400 kcal, plus the effects of food and other vital activities, the total calories burned per day is 1,800 kcal.
That is, it can also create a calorie difference of 400 kcal a day, and it can also lose about 1 kilogram of pure fat in a month.
Secondly he has a serious intake of high-quality protein, as I have said before, by the standards of our country. One gram per kilogram per person per day, which means that a person with 60 kilograms consumes at least 60 grams of protein per day, which translates to about 300 grams of chicken breast or lean beef.
It was clear that he wasn't eating that much high-quality protein. Therefore, when losing weight, muscle loss, water loss, and fat loss may not be as much muscle loss.
This is definitely a fast speed in the early stage, because you are basically losing muscle and water. When the subsequent muscles and water are almost reduced, it will enter a plateau, and no matter how much you adjust, it is useless.
Because your basal metabolic rate and consumption are basically the same, either increase your basal metabolism, or reduce your consumption, or adjust your diet to give it a try.
2. How to know if you are losing muscle or fat
It's actually very simple, you can go to the hospital to do a body composition test before losing weight. Remember how much muscle you have and how much lean body mass you have.
After losing weight, go to control it again to see if there is a decrease in muscle mass and lean body mass. If fat mass and body fat percentage are lost more than muscle and lean body mass, then fat loss is predominant.
If you lose more muscle and lean body mass than you lose fat weight, it means more muscle and water are lost. If possible, you can do it once a week, adjust your diet according to this result, and reflect on whether you have made mistakes in your diet.
Of course, if you don't go to the hospital for a checkup, there is a way to roughly guess what you have lost. If you lose two or three pounds of weight in a day, it is likely to be just some water loss, and the same is true for two or three pounds of weight gained in a day.
If you only lose a few taels a day, don't worry. In this way, there is a high probability that the fat will be lost. If you are still not sure, you can buy a ketogenic test strip and pour urine on it every morning when you go to the toilet on an empty stomach and let it sit for 30 seconds to see its color.
Generally, the darker the color, the more ketones are precipitated, which means that the more fat is burned.
To sum up: normal weight loss, the start rate will not be very fast. We try to lose 4 pounds of weight every month, which is the most appropriate. It does not lose too much water and muscle, and the weight lost is mainly fat, so it is not easy to rebound.