How Smart Diet to Lose Weight

Many people think that eating less to lose weight, and there is really such a good idea, because the normal way of thinking, we eat, and there is no excess energy, so you can lose weight! But the fact is that not so?

1.An excessive reduction in body fat harder to cut calorie intake.

Reduced muscle metabolism decreased.

Extreme reduce food intake, eating low calories every day was not enough food, these diets will make you significantly reduce the body's muscle mass. Reduction in muscle mass can cause the problem? That is followed metabolism slows down, because our body fat and muscle, there is a shift in the close relationship, that is, too little muscle mass, fat will take a neutral wanton, fat burning becomes and more difficult, not cut down body fat.

Calorie control standards.

About calorie control, how can we do healthy and lose weight? In adults, lose weight, will reduce the average daily dietary intake of calories from 20%, so not a lot more, but also improve efficiency to reduce body fat.

Male: average 2300 calories a day, reduced to about 1840 kcal.

Women: average 1800 calories a day, reduced to about 1440 kcal.

2.Principles of diet to lose weight

Three meals a day, a meal less.

Remember, "control calorie intake" is not tantamount to "eat something." "Calorie intake <calorie consumption", which is a basic principle of weight loss, but if in order to reduce calorie intake, which reduced a meal, even if the weight cut down, but very easy to rebound.  

Diet heavy "quality" rather than heavy "volume."

Surely a lot of people have this experience, obviously reducing calorie intake, but actually how are not cut down, it is because the diet is too messy to come. Such as extreme reduction in carbohydrate intake, and even eat the staple food, or eat a certain food single diet weight loss method, although these can reduce food intake, but can not guarantee the quality of the diet, oh! "Quality" of the so-called diet, refers to whether the balance between the three major nutrients which the proportion shall be as follows: 15% protein, 25% lipid, carbohydrate 60%​​, this diet keep you living the most difficult fat physique. In addition, if usually like to do sports, so the proportion of protein necessary to slightly increase a little.

Ways to pay attention to diet.

In the past, maybe you in such a way to diet: Breakfast 200 calories; lunch 600 kcal; dinner 700 kcal. Rarely eat in the morning, at night they eat a lot, do not eat breakfast in the morning or late, eating only two meals a day for lunch and dinner, this is the easiest diet to make you fat.

Lose weight, you should change the diet like this: Breakfast 600 kcal; lunch 500 calories; dinner 400 calories. Calorie intake per meal is not too far behind, but gradually decreasing from morning to night, in such a way to properly reduce the right amount, while inhibiting the accumulation of body fat. This is because the metabolic power weakened the evening, eat a lot of things if at this time, or late is still eating, eating food in the stomach is difficult to promptly consumed into body fat accumulation down.