Lose weight to be healthy, how to design a weight loss meal: 3 restrictions, 1 moderate

If you want to lose weight successfully, you don’t have to stop eating, as long as the matching is reasonable, you can rest assured to lose weight.

5 tips for a fat-reducing meal:

1. Limit the total energy:

Gradually reduce energy intake while supporting moderate physical activity.

Adults with mild obesity should lose 0.5kg to 1.0kg of body weight per month, that is, reduce their energy intake by 125kcal to 250kcal per day. Adults with moderate obesity should lose 2 kg to 5.0 kg of body weight per month, and reduce their energy intake by 510 to 1280 kcal per day.

2. The right amount of protein:

Every cell in our body needs protein to build, especially muscles. In addition, a high-protein meal has many benefits, including faster muscle recovery after exercise, reduced muscle loss, and increased muscle growth. Because protein takes longer to digest than carbohydrates, high-protein meals are more starvation-tolerant.

How much protein should you consume? It is about converting the body's pounds into grams. For example, a 140-pound man should consume 140 grams of protein.

One small carton of high-calcium skim milk: 8.26 grams of protein

One regular egg: 6.29 grams of protein

100 grams of lean beef: 36 grams of protein

3. Limit fat:

Excessive intake of fat can lead to ketosis, and the supply of dietary fat, especially animal fat, should be limited while limiting dietary energy supply. Fat is easily deposited in the subcutaneous tissue and around the internal organs, leading to fatty liver and some cardiovascular and cerebrovascular diseases. The dietary fat of obese people should be controlled at 25% to 30% of the total energy intake.

4. Limit sugar:

The supply of carbohydrates should be controlled at 40% to 55% of the total dietary energy, and foods containing monosaccharides such as sucrose and maltose should be avoided. The intake of dietary fiber can be unlimited, so you should eat more high-fiber foods appropriately.

5. Large for breakfast, medium for lunch, and small for dinner:

Contrary to our traditional meal ratio, the ratio of breakfast, lunch and dinner should be large, medium and small, because we usually consume the least energy in the evening, so we do not need to eat too much food.

Besides, if you sleep with a full stomach, your belly will easily become larger and a small belly will grow! But dinner is very important to the Chinese, so it is enough to arrange a sumptuous dinner once or twice a week, and it can also improve the expectation of life!