You can’t just rely on dieting during fat loss, protein supplementation is important

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Three parts eating, seven parts practicing, when we are sweating in the sports field or gym, our daily diet is also very important. Those who are losing fat should start with their diet structure, and whichever diet they are on, they should make sure that they are getting their protein intake.

01How to Choose Protein During a Fat Loss Period

Protein contains eight essential amino acids, which the body cannot synthesize on its own and can only be obtained through protein intake from food. The protein we get mainly comes from animal protein and plant protein. In the process of fat loss, do not skip meat, choose a good source of high-quality protein, not only to ensure that the body’s nutrition, but also the more you eat the leaner.

02 How to define the amount of protein consumed during a fat loss period

We know that a fat loss period is a process of creating a calorie deficit, and the daily consumption, should be greater than the daily intake. When we calculate the daily intake based on our daily consumption, from that we can calculate the correct percentage of protein to consume.
Training day during fat loss period (body weight) kg X (1-1.15g) = daily protein requirement Rest day during fat loss period (body weight) kg X 1g = daily protein requirement
For a 60kg fat loss person, 60-69g of protein should be consumed on training days and 60g of protein on rest days. Based on the above formula, we can extrapolate the daily protein intake according to our different situations.

03 High quality protein suitable for fat loss period

(i) Meats with low animal protein fat content: such as lean meat, beef, fish, fresh shrimp and shellfish. These ingredients are not only high in protein, and they are extremely low in calories. However, it should be noted that beef inside the Wagyu beef, snowflake steak type should be eaten less because of the richness of fat, try to choose the beef tendon meat.
(ii) plant protein plant protein in the high quality protein, mainly from soy products, such as all kinds of beans, tofu, vegetarian chicken and other ingredients, are rich in protein, in the daily diet can eat more. In addition, nuts are also rich in protein, but due to the large oil content of most nuts, you must pay attention to the amount of control during the fat loss period, such as walnuts, almonds and so on.

04Cooking Protein During Fat Loss

High-calorie stir-frying and braising type of cooking should be avoided as much as possible, should be used boiled, steamed and other less oil and less salt cooking methods, as far as possible to reduce the processing of ingredients produced in the other heat.

Healthy fat loss is not something that can be achieved in a short period of time, nor can it be achieved in an extreme and timely manner. We can only achieve our fat loss and fitness goals through a reasonable diet, choosing more high quality proteins, and through our hard workouts.