If your current goal is to lose fat, then diet plays a decisive role.
You also learn to think that everyone will eat, isn’t it just protein, carbohydrate and fat?
What is the "decisive" effect of something that can be satisfied by just eating a hamburger? This is because diet is much more than that, it is a technical task.
For many people, doing diet is even more difficult than training. Most people only practice once a day, but eat three times.
How to carry out each meal according to plan and scientifically is a task to test the will.
Take a step back, even if you can strictly implement your own diet plan, your diet plan may be unscientific and unreasonable.
GenerousXiang Ding is wrong, so the next road will not be easy.
Let's take a look at the four major dietary mistakes that are often made during the fat loss period.
These errors and the corresponding solutions can help you avoid detours and get on the right track of fat loss as soon as possible.
I don’t know how much I ate
"Eat by feeling" is a mistake many people make in the early stages of fat loss.
Because I am too lazy to calculate or record my own diet, I rely solely on "guessing" to determine whether I am healthy or not.
Many times you think that a packet of potato chips is not too big, and it’s okay to eat a small packet a day. However, "amount of food" is not equal to "calorie intake".
The final determination of your body change and the result is calories. Regardless of calories, the content of food types are all hooligans.
In order to better understand the impact of energy intake on body structure
Let us first Let’s scientifically define the energy equation:
●Energy Intake: The calories eaten (and digested and absorbed) through diet;
●Energy expenditure: the sum of basal metabolism (the most basic energy consumed by human body operation), food thermal effect (energy consumed by digestion and absorption of nutrients) and exercise energy consumption.
You If the calorie intake exceeds the calories consumed by the body, then these calories will not disappear out of thin air, and the result will be weight gain; on the contrary, if you consume energyThe amount is less than the expenditure, and the weight will naturally drop.
If you want to know how much you eat, you need to keep a record so that you can know how many calories you eat.
How can you improve without knowing how much energy you have taken in?
Solution: Calculate your calorie needs.
First you need to figure out how many calories you need to maintain your weight.
Currently, the formula closest to the real data is Mifflin MD and St Jeor in 1990 based on the improvement of Harris-Benedict formula:
Basal metabolic rate = (10x body weight) + (6.25x height)-(5x age)+5
Basal metabolic rate=(10x weight)+(6.25 x height)-(5x age)-161
*The unit of weight is kg, the unit of height is cm
Little or no exercise
Daily calories required = basal metabolic rate x1.2
Appropriate exercise (1-3 times a week)
Daily calories required = basal metabolic rate x1.375
Exercise regularly (3-5 times a week)
Daily calories required = basal metabolic rate x1.55
Almost every day Exercise (6-7 times a week)
Daily calories required = basal metabolic rate x1.725
crazy Exercise (2 times a day, high training intensity)
Daily calories required = basal metabolic rate x1.9
After calculating the daily calories needed to maintain weight, reduce 250-500 calories, that is, your daily calories needed to lose weight, so that you can ensure that you lose weight every week;
Insufficient protein intake
The problem of insufficient protein intake is very common. Almost all people who lose weight or Novice fitness enthusiasts will make such mistakes.
Currently, the recommended dietary nutrient supply of protein for adults is 0.8g protein per kg of body weight per day, but this number is only the minimum amount set for ordinary people who exercise less.
For athletes, even for ordinary fitness enthusiasts, this amount is far from enough.
Some people will say, I’m just sweating for fitness, so what’s the use of eating so much protein?
● Enhanced Fullness
● Higher food heat effect
● Reduce muscle consumption during fat loss
● High-protein diet is more suitable for strength and muscle growthp>
Many people fear that excessive protein intake will cause excessive burden on the kidneys, because the kidneys will metabolize protein.
However, this is not the case.
First of all unless your kidneyThe viscera is inherently damaged or diseased, otherwise the workload that the kidneys can handle is much greater than the amount of protein the body takes in.
Currently, no studies have found that a high-protein diet can cause any damage to healthy kidneys.
Secondly, smoking and drinking have more damage to liver function and kidney function than any dietary effect
So before "worrying about the world" It is better to smoke first Give up with alcohol, which may help you lose weight even more.
Solution: Increase protein intake.
For people who exercise a lot during weight loss, 1.4-2.0g protein per kg of body weight should be taken in, so as to maximize the benefits of a high-protein diet.
That is to say, it is not that the more protein you eat, the better, after exceeding the amount of 2.0g protein per kg body weight, the benefit of higher protein intake is relatively small.
In addition to increasing intake, it is also important to choose a suitable protein source. An excellent protein should be a complete protein containing all 9 essential amino acids.
Usually animal meatIt is an excellent source of protein.
Recommended protein source:
Chicken breast, lean pork, lean beef, fish, eggs (including egg yolk), Greek yogurt, low-fat dairy products, Whey protein.
Dietary changes are too drastic
When many people are making plans" Be vigorous" and like to subvert existing eating habits at once.
For example, it has changed from eating all at once to a fixed point, where three meals a day are the same "ascetic" diet.
Some people will say that one thing is to be perfect, but unfortunately, the fact is that there is no perfect diet plan.
Suddenly subvert the current eating habitsIt is used to make 90% of people give up halfway, and the remaining 10% will be busy with various dietary details.
A diet that is too harsh makes "eating" a burden, which not only affects the mood (and thus leads to hormonal disorders) but also makes one's life a mess.
Many people will fall into a state of self-rejection and overeating because they are unable to carry out their perfect plan.
Solution: Start with small changes.
The solution is simple, that is, change your eating habits little by little.
There are two reasons: First, you can spend all your energy on one thing, which is easier to implement and less stressful.
Secondly, you can Change to analyze how much your current habits affect your body or training. By analyzing the impact of changes in your habits, you can make the right decision-whether to keep your current habits or return to your original habits.
Once you successfully develop a new habit, you can continue to make other changes in eating habits
Although this may seem like a long time, the accumulation of less will add up, and the habit developed in this way is easier to maintain. Soon you will find that your eating habits have changed drastically.
Too much entanglement with healthy food choices
You may think, I’m entangled with food It’s not for the sake of eating healthily. Why is it wrong?
As the homepage said before, put aside the caloriesThe choice of food is to be a hooligan.
You need to pay attention to the calories and macro-nutrients of the food, not to look healthy.
Even if you eat avocado and yogurt at all meals, you are only eating "healthy" food, but your entire diet is not healthy
because Avocado and yogurt provide too little protein, and most yogurts are nothing but "healthy" wolves in sheep's clothing.
In order to maintain the taste of many yogurts, the fat is removed while adding extra sugar to make up for the lack of zero-fat taste.
Moreover, too much entanglement about whether the food is "healthy" will make you lose your mind, such as chicken Healthy or frying is unhealthy.
A single food can’t determine your body shape.
As long as your diet is reasonable, then you There is more food to eat, so I don’t need to gnaw on boiled chicken breast and boiled broccoli all day long.
Solution: Flexible diet, don’t be too harsh.
A diet that is too harsh is rarely successful. This is because most people can’t stick to it. This is why cheat meals are highly regarded by many fitness enthusiasts.
Leave aside its physiological aspects ( (Hormonal) factors, cheating meals can make people have psychological expectations, so they can stick to the current diet more easily.
If you want to make your diet plan more sustainable, you can’t make it too harsh At the same time, there must be some flexibility in the implementation.
For example, I was very hungry in the morning. The original plan was to eat a bowl of oats, but I was still hungry after eating, so I ate half a bowl more. Then I eat half a bowl of oats for noon or snacks, which includes half a bowl of oats’ calories and macro-nutrients (carbohydrate, protein, fat).
Don’t refuse because you eat a little more. One meal. This will only make your diet worse.
Drink flexiblyEating does not conflict with recording your diet. You must record how much you eat so that you can flexibly adapt according to the calories you have consumed.