Many people who are trying to lose weight know that it is necessary to lose weight through exercise and diet. However, knowing only how to exercise without knowing how to eat scientifically. Some people adopt extreme diets, meal replacements with fruits, not eating staple foods, and many celebrities also go astray in terms of dieting.
The wrong diet methods can make all your efforts go to waste. When you start dieting, you may see good results, but in the long run, you may experience hair loss, irritability, weight rebound, obesity, loose skin, can you afford these consequences?
Weight loss diet should be about scientifically controlling calories and nutrition, rather than a monotonous diet of not eating meat or rice. The body is a cyclical metabolism system, when the body lacks a certain amount of energy, the system does not have enough energy to metabolize, instead, calories accumulate, the body’s metabolism decreases, and the body gains weight.
So, what should a scientific diet look like? Following these three principles can change the propensity to be overweight!
1. Control Caloric Intake
The caloric intake of a weight loss meal needs to be well controlled, excess calories can make you gain weight, while too few calories can lower the body’s metabolism. Generally, the daily caloric value should be about 200 calories higher than the basal metabolic rate, which is approximately 1400-1600 calories for men and 1200-1400 calories for women.
In other words, men should consume around 1600-1800 calories per day, while women should consume approximately 1400-1600 calories per day, achieving a caloric deficit which helps in successful weight loss.
2. Balanced Nutrition
Carbohydrates, proteins, and fibers should be supplemented reasonably, but rice or meat should not be eliminated. Meat is a source of protein, staple food is a source of carbohydrates, and both work together and are converted to provide energy and nutrition for muscles.
Overall, it is recommended to reduce carbohydrates during weight loss, accounting for 1/4-1/3 of daily calories. Adequate protein-rich foods like eggs, fish, chicken breast, shrimp, accounting for 1/4 of daily calories can be increased with high-fiber fruits and vegetables, accounting for half of daily calories.
3. Choose Low-Sugar Fruits for Snacks
When you feel hungry after three meals, do not choose snacks or drinks. You can choose oranges, grapefruits, and apples to relieve hunger while replenishing energy.
