Weight loss and healthy diet

summary

Weight loss is a hot topic nowadays. Weight loss is a kind of behavior aimed at reducing excessive body fat and weight. Moderate weight loss can reduce the risk of obesity and improve the health of patients with obesity complications. There are different weight loss concepts and products on the market. Please choose carefully. Excessive, too fast weight loss will have adverse effects on the body. What does lose weight healthy diet match disease to have?

Weight loss and healthy diet

First, carbohydrates under ideal conditions, women in the fat reduction period consume 1.5-2g of carbon water per kg of body weight every day. Now very popular ultra-low carbon water diet, every kilogram of carbon water intake 1g. Although this diet will affect the training state to a certain extent, the effect is also good. It should be noted that if you eat this kind of diet, you must eat a lot of carbon water every 6-7 days to prevent the decrease of leptin content and metabolism. In addition, carbon water can be divided into high GI and low GI. When you get up in the morning and immediately after training, take a small amount of high GI carbon water, and then take low GI carbon water when you have breakfast and a meal after training. In addition to these two periods, low GI water should be used in other periods.

Secondly, under the ideal condition, women in the period of fat reduction take 0.5-1g per kg body weight every day. The former thought that the daily intake of fat should account for 10% of the total calorie intake, but now it has been denied by a large number of experiments (should be 20% - 30%). The optimal intake ratio of saturated fat, polyunsaturated fat and monounsaturated fat was 1:1:1. Of course, it is impossible for the public to take in fat so finely, so it is recommended to take in more unsaturated fat and less saturated fat.

Third, under ideal conditions, women in the period of fat reduction take 2G of protein per kg of body weight every day. The ideal food is chicken, beef, fish or eggs. Healthy fat reduction is inseparable from scientific diet and training. Of course, it is impossible for the public to refine the diet.

matters needing attention

Pay more attention to the food you eat. If it's OK, you can also look at their nutrition table on the Internet. Spend a little time to roughly estimate the nutrition content of your food and adjust it appropriately. These are good habits that don't cost much time and money. Distribute your nutrition intake more evenly in each meal and take in more dietary fiber. But there is also a point to be sure that if you don't train at night, you should reduce the amount of water you take in for dinner. You can put the reduced amount in your breakfast.