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Weight loss diets are often concerned with the ratio of macronutrients, including carbs, fat and protein. These are substances the body needs in large amounts for normal growth and development. Meanwhile, micronutrients such as vitamins and minerals are the kind that the body only needs in small amounts. 1. A low-calorie diet will help you lose weight, regardless of the nutritional ratio When
it comes to fat loss, the total amount of food intake is more important than the macronutrient ratio (carbs, fat and protein) in the food. Chế độ low-card giúp hỗ trợ giảm cân In another study, more than 645
overweight people were randomly assigned to diets that differed in proportions of fat (40% and 20%), carbs (32% and 65%) and protein (25% and 20%, respectively). 15%). The results showed that all diets promoted equally successful weight loss over the course of 2 years. As such, it can be concluded that any low-calorie diet can help with weight loss in the long run. In other words, the ratio of macronutrients (carbs, fat, and protein) in the food does not directly affect fat loss, but the total
number of calories is the main factor. 2. Calories aren't everything Calories are units used to measure the amount of energy brought to the body from a certain food or drink. Any food made with carbs, fat or protein has 1 calorie equal to about 4.2 joules of energy. Chất xơ đóng vai trò quan trọng trong quá trình giảm cân When you eat four cups of broccoli (340 grams) in
one meal, not only does it take a lot of time and effort to chew, but its high fiber content makes you feel much more full. Compared to eating half of a donut, you're more likely to eat the other half right away. 3. Importance of meal quality To lose weight, you must create an energy deficit by eating fewer calories than you burn. At that time, the body is forced to draw energy from stored fat blocks. Although the carbs, fat, or protein in your diet won't significantly affect your weight loss plan, choosing a few nutritious foods is important for someone who is in a calorie deficit. 3.1. Choose nutritious foods These
are high in nutrients, but relatively low in calories. They're rich in fiber, lean protein, healthy fats, vitamins, minerals, and other beneficial compounds -- like phytochemicals. Ngũ cốc nguyên hạt được khuyến cáo sử dụng khi thực hiện chế độ ăn kiêng 3.2. Prioritize protein-rich dishes Protein promotes satiety, maintains muscle, and requires more calories to digest (compared to carbs or fat). 3.3. Limit fat and high-carb foods Foods containing both fats and carbs stimulate brain centers and increase cravings, leading to overeating and weight gain. People generally do not like to consume a food that is rich in carbs (white rice) or single fat (fatty meat). But when combined together, they become the top irresistible dishes. Hạn chế ăn đồ ăn nhanh 4. The best ratio of macronutrients
Although the proportion of macronutrients in the diet does not directly affect fat loss, it may be related to the ability to adhere to a low-calorie diet. Để giảm cân hiệu quả, bạn cần cân bằng các chất dinh dưỡng đa lượng You may have to try many different weight loss diets, before finding the one that best suits your lifestyle and personal preferences. Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and receive 15% off for consultation fee at the first appointment (applied from 17th October to 31th December, 2022). MyVinmec app is also available and convenient for your bookings management and Telehealth service with Vinmec doctors all in one. Reference source: healthline.com
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What's the best macro ratio for fat loss?The best macros for fat loss
According to McMaster University research, a 5 : 3.5 : 1.5 ratio of carbs, protein and fat (when coupled with doing a four-week workout programme) can deliver healthy fat loss results. And in fact, perhaps better results than when reducing carbs and increasing protein.
How many carbs and protein should I eat a day to lose weight?Some nutritionists recommend a ratio of 40 percent carbohydrates, 30 percent protein, and 30 percent fat as a good target for healthy weight loss. A 1,500 calorie diet with 40 percent carbohydrates translates to 600 calories per day from carbs.
How do you split carbs fat protein for weight loss?The acceptable macronutrient distribution ranges (AMDR) are 45–65% of your daily calories from carbs, 20–35% from fats and 10–35% from protein. To lose weight, find a ratio you can stick with, focus on healthy foods and eat fewer calories than you burn.
What should be the ratio of carbs to protein to fat?The 2015-2020 Dietary Guidelines for Americans recommends eating within the following ranges: Carbohydrates: 45–65% of calories. Fat: 25–35% of calories. Protein: 10–30% of calories.
What is the best macro ratio for fat loss and muscle gain?Did you know…? A typical macro breakdown for fat loss and muscle gain is 40 percent protein, 30 percent fat, and 30 percent carbs.
Should I eat more protein than carbs to lose fat?In fact, protein has a much higher thermic effect than fat or carbs — 20–35% compared to 5–15% ( 21 ). High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day ( 22 , 23 , 24 ).
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