We all know that we need to control our diet when exercising to lose weight. In fact, some foods can not only control our diet, but also help us lose fat without knowing it. So we can make a meal plan before training to facilitate our fat loss. So today we will introduce a fast fat loss diet plan, let’s check it out together!
Principles of rapid fat loss diet plan
1. Eat protein at every meal. (Protein can ensure the source of raw materials for the body and maintain muscle growth. It also has a strong sense of fullness and makes you less likely to be hungry)
2. Be sure to eat fat. (Fat will make you feel full after eating, but don’t eat too much)
3. Eat vegetables as you like. (Eat as much as you like, but don’t overeat)
4. Avoid foods containing sugar and starch. (Try not to eat bread, pasta, potatoes, white rice, candies, carbonated drinks and other foods)
5. Eat fruits and milk regularly. (Do not consume more than a bottle of milk in a paper package in one day, and do not consume more than half a palm of fruit)
Fast fat loss diet plan
Breakfast: milk + eggs + sliced bread
Chinese food: lean meat (fish, shrimp, chicken breast) + rice (or whole grains) + vegetables + apple
?Dinner: rice + lean meat or fish + cold dishes or hot-boiled dishes
Principle of equal substitution:
A bowl of rice is 250 grams, containing 70 grams of carbohydrates and 280 kcal. One steamed bun is about the same as a bowl of rice.
A stick of corn is about 300 grams, of which 46 grams are edible per 100 grams, containing 30 grams of carbohydrates and 120 kcal of calories.
An apple, orange, or pear weighs about 180 grams, contains 20 grams of carbon compounds, and has 80 kcal of calories.
The correct way to lose fat
Limit fat, especially animal fat, but fat can make you full, which can reduce appetite, and fat can help absorb fat-soluble vitamins. Fat can account for 25% of total energy.
Carbohydrates are low in satiety, especially simple sugars. However, sugar can prevent ketosis and negative nitrogen balance, and carbohydrate supply needs to be controlled to account for 40% to 55% of total energy.
Excessive protein intake can cause damage to liver and kidney function, so the protein supply in low-energy diets should not be too high. For those who are moderately obese or above on a low-energy diet, it is more appropriate for the protein supply to account for 20% to 30% of the total energy. Choose high biological value proteins, such as milk, fish, chicken, egg white, lean meat, etc.
Ensure vitamins and minerals according to normal standards and eat more vegetables. Vegetables are rich in vitamins, low in energy, and can make you feel full. Food should be diverse and remember to have a partial eclipse.