How to eat during the weight loss in the end, it can meet the body's needs can not grow meat.
Everyone needs to understand some basic knowledge of the human body. After knowing this, it will be easier to understand how to eat during weight loss:
The nutrients needed by the human body fall into five categories: protein, fat, carbohydrates, vitamins, and minerals (plus dietary fiber and water, called the seven nutrients). These five nutrients are all needed by the body. They have Constitutes human tissues (proteins, fats, carbohydrates, minerals), provides energy (proteins, fats, carbohydrates), prevents diseases (proteins, vitamins), antioxidants (vitamins, minerals) and many other functions. A nutrient, to a certain extent, our body will enter the sub-health or even the disease state.
How to eat meat during weight loss
1, chicken
Chicken is a kind of low-fat white meat that is very common in daily life. It is also a typical high-protein and low-fat food. Because chicken is rich in protein, potassium sulfate amino acid, vitamin A, especially vitamin A can be comparable to vegetables and liver. Fat content is very small, these are conducive to weight loss, but also can make up for the body needs nutrition, but do not worry about gaining weight.
2, duck meat
Duck meat is also good. This kind of meat is also very nutritious. Its fat and carbohydrate content is moderate, but its protein content is very high. It can also supplement the nutrients the body needs. At the same time, duck meat contains unsaturated fatty acids and low The proportion of saturated fatty acid, medium saturated fatty acid, monounsaturated fatty acid and polyunsaturated fatty acid is close to the ideal value. Its chemical composition is similar to olive oil, can lower cholesterol, is beneficial to the prevention and treatment of cardiovascular and cerebrovascular diseases, and is concerned about the intake of too much saturated fatty acids. It is particularly appropriate for people who develop atherosclerosis, so eating meat and eating meat can also eat more duck meat.
3, fish
In general, the fat of livestock meat is mostly saturated fatty acids, while the fat of fish contains a variety of unsaturated fatty acids, which has a good cholesterol-lowering effect. Therefore, fat people who eat fish meat are better, not only can avoid obesity, but also can prevent arteriosclerosis and crown. The occurrence of heart disease. Eat more fish can also ease the mood of depression.
4, lean pork
Lean pork has a high protein content, which can be as high as 29 grams per 100 grams, and has a fat content of 6 grams per 100 grams. However, after stewing, the fat content will be reduced. Therefore, it is also more suitable for fat people.
How to do diet during weight loss
1, carbohydrates
Under ideal conditions, women in the fat-reducing period consume 1.5 to 2g of carbon per kilogram of body weight per day. Now it is very popular to eat ultra-low-carbon diets and consume 1g of carbohydrate per kilogram. Although this diet will affect training status to a certain extent, the effect is very good. Well, it is worth noting that if this diet is carried out, it is necessary to ingest a large amount of carbonic acid every 6 to 7 days to avoid the decrease of leptin and the metabolism. In addition, carbon is also divided into high GI and low GI. Get up early in the morning and immediately after training, take a small amount of high-GI carbon water, and then take low-GI carbon when you eat breakfast and eat after training. In the fat-reducing period, except for these two periods, try to eat as low as possible during the rest of the period. GI carbon water.
2, fat
Under ideal conditions, women in the fat-reducing period consume 0.5 to 1 g per kg of body weight per day. Formerly, the daily intake of fat in the fat-reducing period accounts for 10% of the total calorie intake, but it has now been rejected by a large number of experiments. 20% to 30%). The ideal state is: saturated fat, polyunsaturated fat, monounsaturated fat intake ratio of 1: 1: 1. Of course, the public can not such a fine intake of fat, it is recommended multi-camera Into the unsaturated fat, moderate intake of saturated fat.
3, Protein
Under ideal conditions, women in the fat-reducing period consume 2 g per kg of body weight per day. The ideal food is beef, chicken, fish or eggs.
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