The general principle of diet during fat loss is: the total caloric intake is about 30 kcal/kg/day. For example, for a person weighing 60 kg, the total daily caloric intake should be 1800 kcal. Among them, protein accounts for about 20-30% of the total calories, carbohydrates should account for 40-55% of the total calories, and fat accounts for about 25% of the total calories. At the same time, ensure adequate intake of vitamins and inorganic salts. The diet during the fat loss period must not only ensure adequate nutrition, but also reduce excessive caloric intake. The following points need to be noted:
1. Choose a variety of low-calorie, high-nutrient foods, such as milk, eggs, fish, tofu, etc.;
2. Limit snacks, especially high-fat and high-calorie snacks, such as chocolate, peanuts, etc.;
3. Choose foods rich in dietary fiber, such as whole wheat foods, vegetables, fruits, dietary fiber drinks, etc.;
4. Avoid high-fat foods;
5. L-carnitine can increase fat burning during exercise. Taking it before exercise can help reduce body fat, so it should be taken in moderation.
Food name
Intake
Whole wheat sliced bread
1 box (250ml)
Apple (apple food)/peach
Rice/Steamed Buns
100g
Fish/Chicken
100g
Apple/Peach
125ml
L-carnitine
5 capsules (half an hour before exercise)
Rice/Steamed Buns
100g
Peach or apple
1 piece (about 200 grams)
125ml
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