Maintaining muscle mass with three meals helps consume energy

During the summer vacation, we have a lot of time to get together with a few good friends, and eating and drinking are inevitable. However, how to get rid of the grease after the delicious food is a topic that many people want to figure out! Nutritionists remind you that the following knowledge will help you control your weight and get rid of fat successfully this summer!

People who plan to lose weight must first understand the food sources of calories and realize that muscle helps to consume energy.

Zheng Yiqi, a nutritionist at the Weight Management Center of Taipei Medical University Hospital, said that weight loss is an undefeated topic, but people who plan to lose weight must first understand the food sources of calories and know that muscles help to consume energy. It is important to know how to properly maintain muscle mass to maintain the basal metabolic rate and effectively reduce fat.

1. What are the important nutrients?

The sources of calories are carbohydrates, proteins, and fats, which contain 4, 4, and 9 calories per gram respectively. Oil can help the absorption of fat-soluble vitamins A, D, E, and K. Carbohydrates such as bread and rice are a source of cellular energy and can regulate the utilization of protein. Protein sources such as milk, beans, fish, meat and eggs can repair body tissues. Vitamins and minerals, especially calcium and B vitamins, do not contain calories. They are very important in energy metabolism and need to be supplemented appropriately when losing weight.

2. How to store heat?

However, the crisis comes: "When the calories you eat every day far exceed your needs, they all turn into fat." For example: drinking 1000 ml of milk, 3-4 pieces of bread, and eating fried chicken. When the single calorie intake is too much, it will all be converted into fat and stored in the body, making it easy to gain weight, so it is not necessarily the fat's fault.

Eat three regular meals a day, and each meal should include three parts: appropriate amount of starch, sufficient protein and plenty of vegetables.

3. What is effective weight loss?

There are now instruments on the market that can measure body composition, including water, fat and muscle, to help understand weight loss status. Because the body's brain, liver, kidneys, fat and muscles require a certain amount of calories every day to maintain normal functioning, and muscles are the variable ones that help consume energy. So when losing weight, pay attention to maintaining muscle mass in order to maintain the basal metabolic rate and effectively reduce fat.

4. How to maintain muscle mass?

A large number of research surveys have shown that "three regular meals a day, with each meal having three parts: an appropriate amount of starch, sufficient protein and a large amount of vegetables" can maintain muscle mass, help maintain metabolic rate, and avoid gaining weight again after losing weight.

[Reminder]: It is a wrong idea to eat a lot of meat to grow muscles. You need to have a balanced diet and exercise at the same time to have a chance to increase muscle mass. Eating too much protein will not help.

The source of fat will also be stored as fat.

5. How to reduce oil intake?

To reduce the intake of oil, you need to work hard to reduce the amount you eat, or reduce other calorie intake the day before and after eating. High-fat foods are red light foods and should only be eaten once a month in moderation. Do some exercise a few days before and after eating to burn off the calories.

6. How to maintain weight?

Measuring weight is a cruel but also a happy thing. You will be happy if you see your weight decreasing or maintaining, but you will be worried if you gain weight.

[Suggestion]: Measure your weight once a week, record it and turn it into a curve. When your weight increases several times in a row, it reminds you to pay attention to the amount you eat.

The following are low-calorie recipes for your reference so you can eat without any burden.

Nutritionist Zheng Yiqi reminds that to control weight, one should consult professional nutritionists and medical staff and adopt a method that suits oneself. In particular, one should avoid buying medications of unknown origin, as they may cause harm instead of weight loss.