Summer is here, do you want to show off your slim figure? Nutritionists teach you how to start by supplementing protein and controlling calories in your diet!

The hot summer is here, and the sleeves and pants are getting shorter and shorter. Are the fat muscles and buttocks accumulated last year finally going to show up? Body shape is one of the issues that Taiwanese people pay most attention to. In a 2018 survey, poor metabolism and obesity were the health issues that adults cared about most, and the proportion of people going out for activities has also decreased due to the epidemic.

A survey conducted by the Tung Foundation found that 45% of the public feel that their activity levels have decreased (, and not exercising and sitting for long periods of time are the norm for most office workers! So what should we do? Don’t worry, this column will be led by a nutritionist to teach you what to do!

Creating a caloric deficit and getting enough protein are key

First, we need to understand how many calories we should eat in a day to create a calorie deficit! There are many ways to calculate calories. The more accurate way is to use "fat-free body mass", but most of us don't have an accurate body fat meter at home, so I will teach you the simplest way to estimate it. The calculation formula is as follows:

"Daily calorie intake: weight (kg) x 24 (hours) x gender coefficient x lifestyle coefficient"

1. Gender coefficient: male X 1, female X 0.9

2. Lifestyle coefficient: light activity X 1.2 (ex: sedentary people), moderate activity X 1.3 (ex: business), heavy activity X 1.4 or above (ex: workers)

After calculating the calories we need in a day, we can create a calorie deficit by making our daily consumption greater than our calorie intake, prompting us to metabolize the "nutrients" stored in the body to achieve the goal of a slim body.

Increasing the amount of exercise is the best way to create a calorie deficit, but modern people often lead a sedentary lifestyle with little exercise. If you lack exercise, reducing 300-500 calories a day is also a good way to achieve a slim body!

Therefore, nutritionists remind people to pay attention to the intake of "protein" during diet control, and also to ensure sufficient intake of nutrients such as "vitamins" and "minerals", so as not to affect metabolism in order to control calories, which will hinder the effectiveness!

Nutritionists recommend these low-fat, high-quality proteins

Protein mainly comes from "dairy products" and "beans, fish, eggs and meat". Today, we will introduce some good sources of high-quality protein for the purpose of "low-fat" diet:

1. Dairy products: Nutritionists recommend drinking low-fat fresh milk. For example, 400 ml of fresh milk has only 178 calories, which is 83 calories less than full-fat fresh milk. The fat content is reduced by 62% compared with full-fat fresh milk, which is a representative of low burden and good nutrition.

2. Meat: beef shank, pork tenderloin, chicken breast, fish (except salmon, saury, and mackerel), seafood (clams, squid, etc.)

Nutritionists still remind us to drink fresh milk during the diet control period. For example, 400 ml of fresh milk contains 12.8 grams of protein, which meets 20% of the protein requirement of a 60 kg adult. It also provides 440 mg of calcium, which reaches 44% of our recommended daily intake. It is the key to supplementing adequate nutrition!

Eat less and eat a nutritious menu every day

Finally, want to reach your summer lightness goals? Let’s follow the nutritionist’s menu! You can also make changes based on this combination to make your daily diet more diverse!

Breakfast: Triangular rice ball + tea egg + 400 ml low-fat milk

Chinese food: Sandwich + vegetable salad + iced Americano

Dinner: dry pasta + boiled vegetables with salt + 1 serving of pork belly

This article comes from Good Food Class

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