Fat loss and muscle gain period dietary arrangements muscle gain and fat loss how many calories a day to eat

In order to lose fat and gain muscle are eating boiled meals to get almost no friends? In fact, you really do not have to work so hard! As long as you know how to use the flexible diet method can not make yourself so hard, see this side do not think, learn this will not care about diet control can eat and drink at will! Then you must continue to read, otherwise, will only gain weight but will not achieve the ideal goal you want.

Establish the concept of diet

Before entering the flexible diet, we must first return to the original concept - the daily calorie intake. Usually, we all know that as long as the calorie intake is lower than the daily requirement, we can lose weight; if the intake is higher than the daily requirement, we will gain weight, so how much should we eat every day to be correct? On this point, you must first know your total daily calorie consumption, why is the total daily calorie consumption instead of the basal metabolic rate as the indicator? Because the basal metabolic rate is the minimum amount of calories that the human body needs to consume in a quiet state (usually when lying down), but we generally have daily activities, so we must use the amount of exercise and activity every day as the calculation variable, so what you should know is the total daily calorie consumption and not the basal metabolic rate.

Make a habit of recording your diet

When you know how to calculate the total daily calorie consumption, you must develop a record of how many calories you eat, generally speaking, there will be calorie composition table on the food package, when you know and develop a record of calories eaten, it is easy to know how much calorie intake space you have, otherwise, you will accidentally eat too much to make the calorie meter burst!

Recognize the three major nutrients calories

In these three nutrients, only fat and carbohydrates are the source of energy supply for human activities, unless protein is broken down as a source of supply after a long period of hunger or insufficient energy replenishment. What is the approximate amount of calories produced by these three nutrients?

1. Carbohydrates

According to the size of the molecule, it is divided into three forms: monosaccharide, disaccharide and polysaccharide. After the body takes in carbohydrates through diet, they will be broken down into glucose and liver sugar and stored in the muscles and liver, and the human body generally contains 300~350g of liver sugar for the body to use.

2. Protein

Protein in human body is mainly composed of 20 kinds of amino acids, among which 9 kinds are not synthesized by human body or the amount of synthesis is not enough, and need to be supplemented by food intake, called essential amino acids, and the other 11 kinds are called non-essential amino acids, protein must go through complex chemical reactions and energy conversion to produce liver sugar or glucose as energy source, 1 gram of protein can produce about 4 calories.

3. Fats

Fat can be divided into four categories: fatty acids, triglycerides, phospholipids and steroids, and 1 gram of fat can produce about 9 calories, which is twice as much as carbohydrates and proteins, so it is a very important source of energy for the human body.

The rule of flexible diet

After reading the above nutrient and calorie calculation concept, we can officially talk about how to carry out a flexible diet. For example, if you have friends tonight, you can make your own calorie allocation for today's diet, not necessarily like before, but only rely on boiled meals to control the calorie count, the main thing is the total calorie count. You no longer have to lose your social life and the right to taste food because you want to gain muscle or lose fat, of course, the bento dishes will no longer only cauliflower, chicken breast and brown rice.

Conclusion

The only way to enjoy the process of reaching your goals is through different variations of dishes. But finally, I would like to remind you that although a flexible diet is full of flexibility and space in the choice of food, you should not eat recklessly.