This article will be discussed together. About the calculation, materials, and simple daily arrangements of nutritious meals!
The article is about 1500 words, and it takes about 5 minutes to read carefully.
If you read it patiently, I believe you will definitely gain!
The first step, basic metabolism calculation
Each person's height, weight, and gender are different.
So before designing 减脂饭, we first calculate the basal metabolic level of each person.
In a more accurate way, calculate the individual's one-day basal metabolism.
There are 2 calculation formulas below, but the difference is very small, you can take a small book to calculate!
Basic metabolism calculation formula
For example, your goal: 45 kg of basal metabolism
Then it is 655 + (9.6x45kg) + (1.8x160cm)-( 4.7x18 years old)
=1191.4 calories a day
(for the convenience of calculation and explanation, etc., suppose you are 1000kcal a day)
The second step is the distribution of major nutrients
Remember not to go on a diet, but
to eat!
Eat well!
Eat focus!
Eat more meals!
I am 6:3:1:Carbon water 600: protein 300: fat 100kcal!
International general formula
Carbohydrates produce 4kcal calories per g
Protein produces 4kcal calories per g
Fat produces 9kcal calories per g
The following is the proportion of each kind of intake!
Carbon water: 600÷4=150g
Protein: 300÷4=75g
Fat: 100÷ 9=10g
Of course, if you find it more troublesome to calculate the nutrient distribution, you can use the approximate ratio
211 Rule, 2 fist vegetables, 1 fist carbohydrate, 1 fist protein 1/4
(when eating Be very careful, because the meat already contains fat! Then the 10 grams of peanut oil we eat is already more than 90 calories! In addition to the different cooking methods! So we must add as little fat as possible to achieve Every meal accidentally eats too much, I don’t know)
●Fat-reducing diet time allocation help
The calorie per day is 1000: You can not add meals!
7:00~8:00 Breakfast-rich and easy to digest, nutritious
10:00 extra meal-milk or yogurt!
12:00 Lunch-high-fiber crude carbohydrates, 211 ratio eat
4:00 Supper-fruit 100~200g dragon fruit!
6:00~7:00 Dinner——Milkshake 200＋Vegetable
(Eat slowly, don’t eat it! 6 minutes full,Because there are extra meals)
fat loss: calorie deficit
calories is the key, in order to lose weight, there must be a calorie deficit, as long as you move more and eat less, of course, exercise+ A low-calorie diet is the best way to lose fat.
The third step: Design a recipe. If you are an office worker and don’t have so much time, the following can help you
You can make a recipe for a week, meal prep
The following purchases are buying and designing, preparing and storing!
●Purchase criteria: long-lasting, full stomach, low calories
We can buy some lunch boxes in a treasure
and rest on Saturdays and Sundays, take a morning time, buy back the ingredients we need that week,
Cut, distribute and weigh these ingredients uniformly. Generally speaking, what I recommend is to cook the protein.
Then, if you have vegetables, you can buy some very durable vegetables, or buy some vegetables through the market that day.
Because the method of making vegetables is easy, you can harvest them all at once. To.
Then you may consider here, would it be stale if this is the case?
But I can tell you that, in fact, we eat outside, which is also frozen food by others.
at least make sure that the production process is clean and the oil used is clean.
Retire and ask for the next best thing to bring your own lunch box is much better than going out to order takeaway, whether it is in terms of money, weight loss and health, because the restaurant outside is for bright color, good taste and attractive More people, they will put a lot of spices, put a lot of oil, invisibly our intake of calories will exceed the standard.
And we don’t know whether the production process of his things is hygienic!
Step 4: Store! If you don’t have a refrigerator in your work place, the method ↓
If you don’t have a refrigerator in your work place, if you are a local tyrant, you can buy a refrigerator.
If you are like ordinary people like us ，
I can teach you a way, which is to buy a bottle of water, and then put the water here in the refrigerator to freeze it, after
, we put our lunch box with this bottle of water , Then a mini small refrigerator is formed.
