What is the fat brushing and weight loss recipe

A fat burning diet refers to a dietary plan that helps reduce body fat percentage by scientifically combining low calorie, high nutrient density foods. The main principles include controlling total calorie intake, increasing the proportion of high-quality protein, choosing low glycemic index staple foods, supplementing dietary fiber, and allocating three meals reasonably.

1. Control total calorie intake

Daily calorie intake should be lower than the sum of basal metabolism and activity expenditure, forming a 300-500 kcal calorie gap. Small plates can be used to hold food, avoiding fried foods and sugary drinks, and steaming can be used instead of stir frying. Common low calorie ingredients include chicken breast, shrimp, broccoli, etc. It is important to note that long-term excessive dieting may lead to a decrease in basal metabolism.

2. High quality protein

Each meal should contain 20-30 grams of protein, with priority given to animal protein with high biological value such as egg white, lean beef, salmon, and paired with plant protein such as tofu and chickpeas. Protein can prolong satiety and reduce muscle loss, but individuals with abnormal kidney function need to control their intake to avoid exacerbating the burden on the kidneys.

3. Low glycemic index staple foods

Replace refined rice and flour with low glycemic index staple foods such as brown rice, oats, and sweet potatoes to delay postprandial blood sugar fluctuations. This type of food is rich in B vitamins and minerals, with a slower digestion and absorption rate, and can maintain a sense of fullness for a longer period of time. Those with weak gastrointestinal function can choose fermented staple foods such as whole wheat Mantou.

4. Dietary Fiber

Daily intake of 25-30 grams of dietary fiber, supplemented by ingredients such as kale, chia seeds, apples, etc. Water soluble dietary fiber can delay gastric emptying, while non water soluble fiber promotes intestinal peristalsis. Attention should be paid to the sudden increase in fiber intake, which may cause bloating. It is recommended to gradually increase intake and ensure daily water intake of at least 2000 milliliters.

5. Three meal distribution

Breakfast accounts for 30% of the day's calories, including complex carbohydrates and protein; 40% of lunch needs to be balanced; 30% of dinner is light and easy to digest. Take 4-5 hours between meals and avoid eating 3 hours before bedtime. You can set up a flexible diet day once a week to regulate metabolism, but it is not advisable to overeat. During the implementation of the fat brushing diet, 150 minutes of moderate intensity exercise per week, such as brisk walking, swimming, and other aerobic exercises combined with strength training, should be included. Regularly monitor changes in body fat percentage to avoid excessive pursuit of speed leading to malnutrition. If discomfort such as dizziness and fatigue occurs, it is necessary to adjust the diet structure in a timely manner and consult a nutritionist to develop personalized plans if necessary. Maintaining a regular schedule and a positive mindset are crucial for long-term weight management.