What are the diet plans for fitness and fat loss?

If there are ten people in front of you, at least 30% of them are obese. This is a common phenomenon in society. After all, people's lives are getting better and better now, so if they eat well, they will definitely become obese. Blind weight loss will not work no matter what method you use, so if you want to lose weight successfully, you must use the most scientific method. First of all, you must develop a weight loss plan, so what are the fitness and fat loss diet plans?

Physiological mechanism of fat loss:

In theory, you can lose fat by creating a calorie deficit for the body every day, that is, by expending more than you consume. Fat accumulation is largely caused by overnutrition. It is often said that with a successful diet, 90% of fat loss is achieved.

When the body's intake is insufficient to support daily consumption, fat will be broken down into fatty acids by lipase, and then the fatty acids will be oxidized into energy to fill the consumption gap and finally converted into carbon dioxide and water.

1. Carbohydrates (sugar)

Carbohydrates are the most important energy source for the human body. Potatoes, sweet potatoes, pasta, rice, corn, instant noodles, sugary drinks, etc. are all carbohydrates. The main ingredients of most vegetarian foods are carbohydrates.

2. Protein

Protein is the main raw material for renewal and repair of human tissues, but it is not the main energy source for the human body. When the body is severely lacking in sugar, protein energy only accounts for 15 to 18% of the total consumption. The main components of fish, chicken breast, poultry skinless meat, beef, lean pork, eggs, and milk are protein; in addition, a small amount of plants also contain a lot of plant protein, such as soybeans.

To maintain physiological needs, adults need to consume at least 0.8 grams of protein per kilogram of body weight per day.

3. Lipids

Like carbohydrates and proteins, fats are also a key source of energy for the human body, such as everyday animal fats and vegetable oils. Although reducing fat requires less fat, it is also very important for good health and cannot be completely eliminated.

Although you need to pay attention to balanced nutrition when exercising, a slightly higher protein intake is more beneficial for fat loss. Therefore, there is no need to make major adjustments to protein intake during fat loss. Since fat intake is not high to begin with, the adjustment range is not large either, so the thing that changes the most is carbohydrates.

Generally, the three major nutrients required by fitness enthusiasts for every kilogram of body weight per day are:

5 to 7 grams of carbohydrates per kilogram of body weight. (Exercise intensity may exceed the range)

1.2 to 2 grams of protein per kilogram of body weight. (Those who gain muscle tend to be higher).

Fat is about 0.5 to 1 gram per kilogram.

If you are losing fat (moderate exercise intensity), it is recommended to arrange fat and protein according to the lowest index, and then adjust carbohydrates. The result is approximately:

Carbohydrates 3 grams. (Adjustable)

1.2 grams of protein per kilogram of body weight.

Fat is about 0.5 grams per kilogram.

So how do I calculate how much I should actually eat? In fact, the conversion is very simple. Let’s take a 70 kg male who needs to lose fat as an example.

70kg, you need to consume 210g of carbohydrates, 84g of protein, and 35g of fat. Assuming that his carbohydrates are all rice, his protein is all chicken breast, and his fat source is all peanut oil, then search "food nutritional information" on the Internet (in addition to nutritional information, there is also a calorie indicator) to find the corresponding nutrient content of the food.

The carbohydrate content of rice (raw rice) is 72%. If you divide the required carbohydrate content by the percentage, you should consume about 290 grams of rice per day, which has about 1,000 calories. (cooked rice about 810g)

The protein content of chicken breast is about 20%, so you should consume 420 grams of chicken breast every day, which has about 558 calories.

The fat content of peanut oil is about 80%, so you should consume 35 grams of peanut oil every day, which has about 314 calories.

The above total daily calories are approximately 1000+558+314=1873 kcal. According to the basal metabolic calculation table on the Internet, an adult male weighing 70KG (moderate exercise intensity) requires 2557 kcal (1 kcal = 1 kilocalorie) per day, which creates a calorie gap of 684 kcal for the body, which is within the safe range of 500 to 1000 kcal per day.