Diet plan to reduce body fat

Create a controllable calorie deficit of 300-500 calories, ensure adequate intake of protein/fat/fiber, and the plan completely matches your living habits and body tolerance. This is the most practical conclusion I have drawn from my own body fat reduction from 28% to 19% and helping 7 friends with different situations adjust their diets. There are no exceptions.

Maybe you have seen various versions of recipes before, such as those that help you lose 5 pounds in a week, or those that are the same as those of celebrities. In fact, there are two general directions. There is no one right or wrong, only whether it is suitable for you. Let’s start with the low-carb pie that has been popular for several years, that is, variations such as keto and Atkins. The core is to reduce the daily carbohydrate intake to less than 20% of total calories, or even lower, and rely on fat and protein for energy. My friend, a fitness instructor who does strength training four times a week, uses this method. He doesn’t like to eat rice, so he replaced the original brown rice for lunch with half a pound of fried fat beef and half a pound of green leafy vegetables. In the first two weeks, he fell off the scale ridiculously fast, and his body fat dropped by 1.5 points. But he also said that he felt dizzy in the first week, and his deadlift weight dropped by 20kg. Later, he added a small stick of corn at noon on training days, and he regained his condition. This program is suitable for people who are addicted to sugar, cannot do without milk tea and cakes every day, and have a fixed strength training habit. If you are an office worker who has to brainstorm every day to change the program, or your blood sugar is unstable, don’t try it. There is a high chance that you will sit in the morning meeting and your mind will be blank, and the program you write will be full of errors and omissions.

The other type is the more universal balanced caloric pie. To put it bluntly, you can eat everything, just change the way you eat it and control the total amount. My programmer friend from 996 used this method. He used to order braised eggplant and pearl milk tea for every meal. Later, he just changed the takeout to brown rice + skinless chicken drumsticks + stir-fried vegetables. The milk tea changed from one full-sugar cup a day to three-thirds sugar two cups a week. When he got hungry in the afternoon, he would nibble on a few small tomatoes or eat 10 original almonds. He said he hardly felt hungry at all, but it just felt bland at first, so he prepared a bottle of zero-calorie chili sauce. The only drawback is that the weight loss is slow. In the first month, he only lost 0.8 points of body fat. Later, he walked two more stops every day after get off work. From the second month on, he steadily lost 1 point per month. In more than three months, his body fat dropped from 24% to 20%. His beer belly was mostly flat, and there was no rebound.

Oh, by the way, don’t follow the extreme dieting methods on the Internet. There was a mother who came to me for consultation before. She only ate two cucumbers and one egg every day in order to reduce body fat. She lost 3 pounds in a week without starvation, and her body fat rate increased by 0.2 points. She came to me crying and said that she was born with a body prone to obesity. When I asked her, her basal metabolic rate was only 1,200 calories. That diet was only 700 calories a day. All she lost was water and muscle. Losing muscle would only lower her basal metabolism. If she ate a little, she would gain weight, and her body fat rate would go up. Later, she was given a very loose plan. She added a boiled egg in the morning, half a corn when she was hungry in the afternoon, replaced the white rice with sweet potatoes in the evening, and had hot pot once a week. As long as she didn't touch fried crispy meat and drank less carbonated drinks, she was physically exhausted from raising a baby, and she couldn't bear it when she was hungry. After eating comfortably for three months, she lost 2.5 points of body fat, and her waist circumference was reduced by 5 centimeters. Even the hypoglycemia that she often suffered from before did not happen again.

There is another point that has been controversial for a long time and I will make it clear. Many people say that to lose body fat, you need to completely cut off oil. Others say that you need to eat more high-quality fats to lose weight. Don’t believe both. It is really not possible to completely cut off oil. I once met a girl who did not touch oil star for three months in order to reduce body fat. Her aunt directly postponed it for two months. She went to the hospital and the doctor asked her to resume eating staple foods and oil immediately. It’s okay to eat 10-20g of high-quality fat every day, such as using olive oil for cooking, eating half an avocado in the morning, or grabbing a handful of nuts. On the contrary, it can prolong the feeling of fullness and prevent you from being so hungry that you want to gnaw on the table just two hours after eating. But if you eat butter hot pot and braised pork all the time and lie to yourself that these are high-quality fats, then no one can save you. No matter what diet style you follow, the total calories will be in vain.

Let me tell you a few little details that I have been using for a long time. You can use them directly without changing the recipe: when eating the main meal, eat the vegetables first, then the meat, and finally the staple food. The feeling of fullness will be much stronger. When I eat this way, I can save half a bowl of rice every time.； And don’t believe the nonsense about not eating after 8pm. If you don’t go to bed until 1am every day, you won’t be hungry without eating at 8pm? As long as the total calories for the day are not exceeded, there is no problem at all if you eat a hard-boiled egg and half a corn at 10 o'clock ； Set aside one day a week to eat whatever you want, such as hot pot, milk tea, and cakes. As long as you don't eat until you vomit, it won't affect your body fat loss at all. Instead, it will help you stabilize your mentality and prevent you from overeating and eating too much in revenge.

Really, I have seen too many people lose body fat to the point where they feel anxious and feel guilty even after eating a mouthful of white rice. It is completely unnecessary. Body fat percentage is just a reference number. As long as your clothes fit well, you don't get out of breath when climbing stairs, and you are in good spirits, it doesn't matter even if it is 1-2 points higher than the standard value. Finding a way of eating that you can comfortably stick to for more than half a year is more effective than any extreme diet. After all, you can't eat boiled vegetables all your life, right?