In the process of losing fat, has there been such a situation: “I have eaten a lot of food, but I still can’t eat enough”, “I have lost fat, but why is my face yellow, skinny, and skin poor”, ” In the process of losing fat, the whole person is very tired and has no energy, and it is easy to get sick.” In fact, the appearance of all these problems points to one point with a high probability, which is the lack of nutrition. In the hearts of many small partners, the calorie deficit is the king of fat loss, so many people focus on enlarging the calorie gap, hoping to lose fat faster. Is there a problem with this way of thinking? There may or may not be. Today’s topic is to talk about why you should focus on a balanced diet rather than a calorie deficit in the process of losing fat.
After reading this article, you will gain the following three information
The relationship between calorie deficit and balanced diet< /p>
Why should we focus on dietary balance instead of calorie deficit in the process of fat loss
Implementation suggestions for dietary balance
The relationship between calorie deficit and dietary balance
Fat loss is a simple yet complex game. To put it simply, as long as the calorie intake in a cycle is less than the consumption, then the weight will definitely decrease, but whether the proportion of the reduction is mainly fat, it is hard to say, it is very likely that the proportion of lean body mass is larger. . It’s complicated. If you only know that calorie intake is less than consumption, then there is a high probability that you will not be able to win this battle of fat loss. Because you only know the calorie gain and loss, but not the rules of enforcement. The complexity lies in the implementation of the rules. Calorie deficit is the underlying logic of fat loss, and balanced diet is the implementation criterion. In real life, many small partners regard the underlying logic as the implementation standard, which results in a lack of nutrition. In other words, if you go on a severe diet, eat snacks, desserts, fast food, and fat, can you lose weight? Yes! But the latter can bring more benefits to your body than if you choose healthy ingredients and have a comprehensive and balanced nutrition. For example, the feeling of fullness in the process of fat loss is relatively strong, although it is fat loss, the mental state of the whole person is very good, and it is not easy to rebound after fat loss. Therefore, losing fat is not a simple matter, and the calorie deficit needs to be strictly implemented, but the point of your attention in the whole process is a balanced diet.
Why focus on a balanced meal rather than a calorie deficit when losing weight
Focus on meals during fat loss The most direct reason for balance rather than calorie deficit is that the normal functioning of the body requires various nutrients, not just calories. Just like the operation of an enterprise, it is not enough to have a production department alone. There must also be sales, operations, and finance, so that an enterprise can continue in a virtuous circle. A balanced diet is composed of carbohydrates, proteins, fats, vitamins, minerals and water in a certain amount or proportion. At the same time, each nutrient also maintains or undertakes certain functions of the human body. How can the body function efficiently when certain functions of the human system are not functioning properly? It can only slow down the rate of metabolism and maintain a basic state of survival. At that time, losing fat becomes a very luxurious thing. It’s like a problem in the sales link of a company, will production still fire at full capacity?
Let’s take a look at the roles of various nutrients in a balanced diet for the human body, as well as the corresponding ingredients and intake ratios. This is actually a relatively recommended dietary recommendation in the process of fat reduction.
Carbohydrates
Main role
The most important role of carbohydrates is to provide the body with a source of energy, provide fuel for the body’s brain and nervous system, and maintain a healthy level of your digestive system. Why do you not recommend a low-carb diet when losing fat? One of the most important reasons is that when the body’s energy is insufficient, the metabolism level will be slowed down, so that the body’s ability to consume and burn fat will decrease. Low carbon will not only affect the reaction speed of the brain and nerves, making people sluggish, but also many women will also cause physiological cycle disorders due to low carbon fat loss, which are some of the negative effects of insufficient carbohydrates in the process of fat loss.
Ingredients and Proportions
The recommended carbohydrate intake per meal is 1~2 punches
The staple food, whole grains, fruits, vegetables and various sweet sugars and beverages that we eat in our lives can all be classified into the ranks of carbohydrates. But in daily life, it is more recommended that you focus on whole grains and whole grains, including in the process of fat reduction, while some pasta such as rice, noodles and steamed bread are recommended neutrally. For desserts, high-sugar beverages or Foods such as added sugar are not recommended. The fiber we usually talk about is also a kind of carbohydrate, but it cannot be digested by the human body, and it mainly exists in whole grains, fruits and vegetables. The recommended carbohydrate intake ratio for fat loss can account for about 40-50% of the daily calories.
Protein
Main role
Do not pay attention to protein intake in the process of fat loss is the vast majority A common problem for people who lose fat.Although protein is not the most efficient energy source, it is responsible for the normal operation of small cells, tissues and human organs, as well as the human skeletal muscle system, immune system, body fluid regulation and electrolyte balance. And various enzymes, hormones and other compounds in the human body are also constructed from amino acids (proteins are composed of amino acids, and there are about 20 kinds of amino acids in the human body). It is no exaggeration to say that proteins are more like the human body. The cornerstone is helping the human body to renew its internal tissue structure all the time. If there is a problem with the human body system or the underlying cornerstone is not strong, then fat loss will be short-lived.
Ingredients and proportions< /strong>
The recommended protein intake per meal is 1~2 palms
High-quality protein such as Eggs, milk, fish, seafood, beef and whey protein powder are all good sources of protein.About 1.8g of protein per kilogram of body weight per day during fat loss is more appropriate, because protein has the above functions in addition to the functions just mentioned. , in the process of fat loss, it also has the function of feeling full and maintaining lean body mass, which will make your body consume excess calories more efficiently.At the same time, two points should be paid attention to when consuming protein: one is to have a varied protein diet. Of course, other nutrients should also try to diversify the diet. This can ensure that some trace elements are supplemented, such as iron in red meat, which can make red blood cells carry oxygen in the body, and the efficiency of fat oxidation will be improved. Second, protein is recommended to be divided into 4 throughout the day. ~6 supplements. A more balanced meal is more efficient for promoting muscle protein synthesis and metabolism. Protein is not stored in the body in the form of glycogen or fat like carbohydrates and fats. Multiple supplements are more appropriate practice.
Fat
Main role
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We usually think that fat is mostly used to store energy, which protects and shocks human organs. But fat has a more important function when it comes to building muscle and reducing fat. Fat is the raw material for many hormones, such as leptin, testosterone and estrogen. Only with normal hormone secretion levels can the efficiency of fat loss be guaranteed. On the contrary, when the body is deficient in calories or fat, not only the ability to produce hormones is reduced, but also the lack of many fat-soluble vitamins ADEK will have a significant impact on women’s skin, reproductive system and menstrual cycle. Menstrual disorders, and even amenorrhea, are all possible problems. Let me ask, when the body is not functioning properly and the body is under pressure, how can fat loss be carried out?
Ingredients and Proportions
The recommended fat intake per meal is 1 thumbs up
For fat, it should account for about 20~25% of the calorie level throughout the day. It is recommended to give priority to unsaturated fatty acids, such as nuts, salmon, olive oil, etc. Saturated fat doesn’t need to be added deliberately, as long as the diet is balanced. However, there are some types of fats that should be deliberately avoided, such as trans fatty acids, which are mostly found in unhealthy ingredients, highly processed foods and small snacks. You should pay attention to less or no intake of such foods. Trans fatty acids do nothing to help you develop a healthy lifestyle or increase your fat loss efficiency.
Vitamins & Minerals
Main Functions
If the above three nutrients are the main force, then vitamins and minerals are the logistics force and are also indispensable. Vegetables and fruits are rich in trace elements, such as dietary fiber in vegetables and fruits, which can provide satiety and prevent constipation. For example, various minerals such as calcium, potassium, magnesium, etc., can be better The contraction and relaxation of neuromuscular, the synthesis of various enzymes in the body and the stabilization of hormone levels, etc. At the same time, vegetables and fruits also have anti-inflammatory functions, reducing chronic inflammation and stress in the body caused by calorie deficit and high-intensity training during fat loss. These are functions that other nutrients cannot effectively complete.
Ingredients and Proportions
Vegetables: kale, broccoli, spinach, asparagus, okra , tomatoes, peppers, and dark leafy greens such as onions contain powerful antioxidants, flavonoids, carotenoids, and vitamin C, all of which help prevent cell damage and reduce chronic inflammation in the body level.
Fruits: Compared with other fruits, berry fruits have very high antioxidant capacity, and their sugarThe score is also lower than many other fruits, especially blueberries. Berries also contain high amounts of anthocyanins, vitamins, minerals and other compounds that can help the body boost immunity and reduce the risk of heart disease.
Vegetables can basically be ingested in unlimited quantities. During the fat reduction period of fruit, it is not recommended to exceed the volume of two fists. Fruit still needs a little control.
Water
hydration suggestion
Water, drink enough 6~8 glasses of water in small amount and several times a day, or the color of urine can be based on 2 in the picture. Why not 1, 1 may cause excessive hydration, which will lead to the loss of minerals in the body. Of course, drinking too much water and urinating too much is also a sign of poor metabolism, and it is best to urinate about 6 times a day.
Having said so much, does each nutrient play a different and very important function for the normal functioning of the body. A balanced diet is very important, but in order to succeed in losing fat, it is still inseparable from the underlying logic of calorie deficit. Therefore, the whole idea of fat loss should be clear. The lack of a certain nutrient in the process of fat loss is not a scientific approach. Check for leaks and fill in the gaps, check your own diet structure, and a comprehensive nutritional balance is the foundation. Of course, I personally am not against the intake of unhealthy ingredients. Occasional “junk” food will also stimulate the whole process of fat loss. But don’t let “junk” foods account for too much, and don’t eat them too often.
Implementation suggestions for a balanced diet
First, do addition and subtraction
< p>According to the above general direction, to reflect on the state of your diet, if you consume a lot of unhealthy ingredients on weekdays, it is recommended to reduce the unhealthy ingredients by half. At the same time, nutrients that are missing from the diet are supplemented. Generally speaking, the dietary characteristics of obese people are usually high in sugar and high fat, low in protein and low in vegetables. After reviewing your diet, make initial adjustments first, and then slowly switch to a comprehensive and healthy diet.
Second, palm setting diet structure
In the process of losing fat, when implementing a balanced diet, Nor does it have to be quantified. This may hinder your motivation to lose fat. We usually use the palm measurement method to assess the dietary structure once. In general, for each meal of the day:
Carbohydrate men need 1~2 palms/punch of carbohydrates, and women need 1 palm/punch;
Protein men 1~2 palms of protein ingredients are needed, and women need 0.5~1 palms of protein ingredients;
For fat, add 1~2 thumbs of foods rich in unsaturated fats, such as olive oil or nuts.
Vegetables should be included in every meal, at least 1 palm/fist per meal, and at least 500g a day;
And fruits can be added between every two meals , Do not exceed the volume of 1 palm or two fists throughout the day.
At the same time, it is necessary to consume about 250~400ml of whole milk in breakfast or between two meals. Women, in particular, should pay more attention to the supplementation of calcium, magnesium and vitamin D to alleviate the trend of declining bone density.
Third, heat gain and loss
Through the second point, just control the diet of food The structure and diet are balanced. After practicing the above method for a period of time, you need to continuously optimize and adjust according to your own body feedback and daily consumption. Don’t eat the same amount of intake level to the end, there needs to be an adjustment process in the middle. The adjustment process should also pay attention to two points: one is to always operate under the premise of a calorie deficit and not to lose too much. The above-mentioned palm setting is likely to be the benchmark for your daily diet; second, the food should not be too simple , try to be as diverse as possible to match your diet. The more comprehensive the food, the more nutritious it will be.
The above three suggestions, please adjust them according to your actual situation, learn to eat a balanced diet and simply evaluate your own dietary status, and gradually achieve your fat loss goals.
Conclusion
What is the point of losing fat? Calorie deficit and balanced diet, in fact, under the premise of unifying the two, there is also the issue of sustainable diet. And a balanced diet is precisely what makes your diet sustainable. Comprehensive nutrition and a variety of diets, the body’s metabolism is normal, the negative impact of the fat reduction process will be less, and the natural sustainability will be better, and the body will quickly produce positive feedback, which is more intensified With this healthy diet, good habits will be formed over time. The weight loss ratio is not about speed, but about whose diet and lifestyle are more scientific and reasonable. Losing fat is not like running a 100-meter run, but rather like a long-distance running. It is often persistent to the end, and the diet is the best sustainable. The harder you work, the luckier you get. Come on, everybody,mutual encouragement.