How to set up a fat loss diet plan

Many people fail to lose weight because they don't know how to control the amount of calories in their diet

Setting up a fat loss diet plan

Calculating one's basal metabolism

Girls' calculation formula

-RMB=655.1+(9.563*Weight kg) +(1.850*Height cm) -(4.676*Age)

Boys' calculation formula

The formula is Weight kg) +(1.850*Height cm) -(4.676*Age)

Men's formula

-RMB=66.5+(13.75*Weight kg) +(5.003*Height cm) -(6.755*Age)

A This formula is only for the average person, and is not recommended for men with relatively high muscle mass.

Calculating your total daily consumption

-Total daily consumption=basal metabolism+exercise consumption+non-exercise heat consumption

An average-sized, moderately athletic adult woman

has a total daily consumption of about 1,600-2,200 KCAL

Estimating your total daily consumption is the first step in the science of fat loss

Setting up a fat loss diet plan

How many calories should you eat every day

1 fat loss crowd

Fat loss should not be boiled all the time, you just need to create simple calorie gaps

Creating mild calorie gaps on your total daily consumption calorie gaps create 300-500kcal

Wanting to not rebound keep in mind that the gaps should not be more than 500kcal

2Muscle builders

Good quality protein and fat + coarse grains + vegetables

Avoid "dirty muscle building" and don't consume too much processed food

Muscle builders need to have enough protein refer to the reference of 1.5-2g/kg body weight intake

Setting up a fat loss diet plan

Setting up a fat loss diet plan

Making a mild calorie gap on the total daily consumption. p>Set up a fat loss diet plan

Fat loss three major nutrients intake ratio

-Protein: Protein 1.5~2.0g per kilogram is enough

Fat: Healthy men and women consume a total of about 20~35g of fat per day, 7~12g per

meal, eating healthy fats will keep you full and help your body absorb

Essential vitamins and minerals

-carbohydrates: carbohydrates account for 40% of the total calories in a day's diet

1.5~2g/kg per day, about 100g

How to distribute the ratio of the three meals

-breakfast, lunch and dinner intake ratio is 30%, 40%, 30%

each meal To do three meals of balanced nutrition, the diet structure is roughly: 45% carbohydrates,

protein 35%, fat 20%

Fat loss to do is not a certain type of nutrients completely do not eat, to do a balanced, to avoid refined

processed food!

Set up a fat loss diet plan

How to prepare fat loss meals in different situations

1 often in the cafeteria party

The hall dishes are more so the proportion of nutrients to be grasped to make sure that there are staples + vegetables + meat and eggs

Generally, rice is about 2 two to 3 two + two portions of vegetarian dishes + 1 portion of meat

Vegetables to choose leafy greens, meat Choose lower fat content of chicken, duck, fish and shrimp as the main, avoid

fat meat skin.

2 often order takeout party

Order takeout before to ensure that the following: a fist of staple food (preferably coarse grains) + two fist of vegetables +

a fist of protein (lean meat, eggs and tofu can be) to avoid fried food and high-sugar food

3 white-collar working party

busy work can choose to fast-food category, McDonald's 500-calorie set meal or Saibaiwei sandwiches,

Light spicy hot, or steak salad are good choices