The diet of fat loss period should be based on a strong sense of satiety, low-calorie food, breakfast should be easy to absorb, dietary fiber-rich food, lunch to avoid eating some fried food, high-calorie food, grains and cereals is the best choice, in order to enrich the nutrients can be best with a bowl of vegetable salad, dinner is the closest to the bedtime of the meal need to try to eat a little less, eat more vegetables is better!

The first three days of diet

Breakfast: a cup of plain water with honey before waking up, a fruit with whole wheat bread or two eggs with a portion of fruit; Lunch: a bowl of brown rice, a bowl of vegetable salad, a boiled chicken breast; Dinner: a vegetable + fruit, before going to bed, you can drink a bowl of jujube tea (less sugar)

The last three days of diet

Breakfast: Muesli porridge + a vegetable or a fruit + soy milk; morning: you can eat some dried fruits and a moderate amount of nuts; noon: a bowl of brown rice, two servings of vegetables, a steamed fish plus a bean; evening: a vegetable, a bean plus fish is good

1: this menu is based on fruits and vegetables, so that the calorie intake will be lower, but also be able to replenish the body of the necessary nutrients

p> 2: If you insist on a day or two later, feel unusually uncomfortable hunger, very fatigue, the body is somewhat weak, it is recommended that you can return to a normal diet, can be two days as a cycle to do a simple fasting

3: before lunch is recommended to eat a fruit, can reduce their own demand for staple foods, lunch can be added to a legume so that it can help to lose weight, the nutrients are more comprehensive

Own then 120 days to reduce fat, reduced 15KG weight, 10% body fat, and 14CM waist, and then also took a lot of members to reduce fat.

First put a bunch of fat loss comparison charts, to show that he is not a pure editor and porter.

This is my own way

Advantages:

(1) the rate of fat loss is higher, and can be very stable to see the weight loss, every day to eat what, a **** how many calories mental very clear.

(2) There will not be any psychological pressure because it is not clear whether you eat too much.

(3) Maximize the protection of your muscles.

(4) After the fat loss, the body looks good and the muscle lines are clear.

Disadvantages:

(1) Difficult to implement for many people. Because of the need to calculate the three main macronutrients.

(2) Needs to be combined with high-intensity strength training, more suitable for fitness enthusiasts.

PS: Because the calorie gap is still relatively large, so what, newbies can use it.

The daily calorie intake is almost equal to the basal metabolism.

PS: Maybe this way looks more troublesome, but you only need to do it well once, after you are very clear every day, and it will not be very expensive. Because it's all about buying and making your own. Definitely cheaper than takeout.

PPS: This kind of food does not mean that it is boiled, do not heavy salt, a small amount of oil is completely OK, ordinary seasoning like pepper, soy sauce to give a little bit is okay!

Directly put the picture, which is the diet I planned with the members, in the case picture above, except for myself, everyone else is eating according to the method below!

The content and content basically applies to everyone as it is based on your own palms and fists.

The caveat is also that if you lose fat, this diet is straightforward to use no matter which exercise you do, but if you exploit the loopholes and discount the diet within it, for example, oats are fine, you eat fried oats, chicken thighs and rice are fine, you have to add more soup and marinara when you eat it, then I'm sorry you're fat and you should be.

Fat loss this thing, the most test is the willpower of the people, those who are thin down the people are not how awesome method, just their own hard work can adhere to the method are given to you, can not thin look at your own la ~

As long as your daily calorie intake is not more than the consumption of calories, no matter what you eat, you can reduce fat.

Back many years ago, there was a British lad who challenged to eat McDonald's to lose weight. And guess what happened? That's right, he lost fat at the same rate as someone who normally eats fat loss meals.

This not only makes us think, "Could I do the same?"

You can indeed be like that, provided you can accurately count the calories in each food item, such as counting the calories in a burger, and a french fry.

Taking a step back, even if you can count that number of calories, I still recommend eating a healthy diet.

Many people sacrifice their health in order to lose weight, and that's not the point of losing weight in the first place. The purpose of losing weight is to have a healthier body, not just to lose fat for the sake of losing fat.

Compared to unhealthy diets (McDonald's), healthy diets are full of vitamins and good-for-you nutrients that junk food doesn't have.

This is why healthy eating is so popular all over the world. Everyone wants to eat healthier and live longer.

Hello everyone, this is KI Fitness and I am the fitness segmenter Jaggi.

The question I want to share with you today is: what should I eat during the period of fat loss?

Regarding the diet during the fat loss period, KI tries to explain it as detailed as possible with his shallow knowledge.

Recipes or plans, then, are still to be arranged according to your own situation.

Taste is also very important.

Regular dietary advice, ki still recommends a phased approach.

Don't ask me why, don't want to irritate you!

First of all the first stage, the adaptation stage

This time you will have started to lose fat, so what should you eat at this time?

ki's advice is to eat home cooked meals!

Keep your normal three meals a day, just don't taste too heavy, and pay attention to the balanced intake of carbohydrates, proteins, and vegetables.

This is the first stage, in fact, relatively simple, is to reduce the Hu eat sea stuffing, control the drinking of these.

The second stage, you need to shift to a more formal fat loss meal.

Of course, if you are a little more detailed, you can calculate the value according to their own specific circumstances.

The conventional recommendation is 2 to 3 grams of carbohydrates and 1.5 to 2 grams of protein per kilogram of body weight per day.

Of course there are other ways of calculating.

For the number of meals, the recommendation is 4 to 6 meals, which can be added between meals, before and after training, before bedtime, and so on.

For breakfast, you can choose sweet potatoes, corn, oats, potatoes, and other satiating foods.

For protein sources, you can choose eggs and beans.

If you add a meal in the middle, it is mainly convenient, which can be low GI fruits or a small amount of dried fruits.

For more formal additions, you can make your own sandwiches, or egg salad.

For lunch, you can choose brown rice and so on for carbohydrates, and choose some meat for protein, such as beef, chicken, fish and so on.

Then you can consume more vegetables to increase the feeling of satiety.

Dinner is similar to lunch.

If you do well in this phase, you can almost reduce your body fat to 12%~15% (for boys).

The third phase is a high-energy sprint.

If you want to lose more, or if there is a plateau, you can try further changes.

Conservative advice is carbon and water cycling, which is covered in a dedicated article earlier, so I won't ramble on about it here.

Unconservative is to further reduce the carb content, while choosing low-fat meats such as fish and chicken breast.

There are healthier lipids to choose from, such as fish oil, flaxseed oil, coconut oil, and so on.

Speaking of which, supplements during fat loss should always be chosen after both diet and training are done.

The conventional recommendation is L-carnitine, and you can add CLA if you still have some silver in your hand.

Fat loss supplements are also enough, but of course the regular bcaa ones are still necessary.

The above is KI Fitness about your "fat loss period should eat what?" The answer to this question, a family of words, inevitably biased, for reference only, I hope to be able to help you.

After 25 years of age, the body's metabolism will start to slow down and it will be easier to hoard excess fat, so even if you eat a piece of carrot cake, it may take a long time for the calories to be burned off! If you don't have time to do sports, and often have to be sedentary, you may want to try the following 5 fat loss drinks, with a healthy diet, you can effectively reduce body fat.