The effect of fat on the body is just like the effect of gasoline on cars. It can be seen that people are highly dependent on fat. A moderate amount of fat can help people live more easily, but excessive fat can lead to obesity. Therefore, people should pay attention to adult fat intake in their lives, and they should not be excessive or lacking.

cause analysis

During the period of reducing fat, the recommended total calorie intake is lower than your target weight multiplied by 30Kcal, the calorie ratio of breakfast, lunch and dinner is 3:4:3, and the ratio of three major nutrients is 5:2.5:2.5.

Initiative suggestion

For example, if you weigh 70kg and want to reduce it to 60kg, you can consume 60 times 30 1800Kcal at most every day, while each gram of sugar or protein provides 4Kcal and each gram of fat provides 9Kcal. The calories of your three meals are 540Kcal, 720kcal and 540Kcal respectively.

The carbohydrate calories for breakfast and dinner are 540 times 0.5 equal to 270Kcal, and the mass is 270 divided by 4 = 67.5g.. The carbohydrate calorie of lunch is 720 times 0.5=360Kcal, and the mass is 360 divided by 4=90 grams.