1. Cyclic arrangement of high calorie and low calorie intake (calorie cycling)
Reducing calorie intake helps reduce body fat, but it also reduces muscle mass.
But in this way, this situation can be avoided as much as possible.
After three consecutive days of a low-calorie diet, a high-calorie diet was adopted on the fourth day.
You may lose some muscle during these three days, you can take some supplementary nutrients (such as BCAA)
To prevent muscle damage.
Here is a simple formula-take 50% of your usual calorie intake on low-calorie days, and add 30% to your usual calorie intake on high-calorie days. For example: reduce from 300 grams to 150 grams, and increase to 390 grams after three days.
2. Reasonable allocation of carbohydrate intake
Indeed, it is possible to reduce body fat without reducing carbohydrate intake.
Here is a good way: add up all the carbohydrates you consume in a day, assuming it is 300 grams, then consume 30% (90 grams) each at breakfast and after-training meals, and the remaining 120 grams will be evenly distributed to the rest Go for four meals.
To put it simply, put most of the carbohydrates after training and get up early, and the body has the least chance of storing calories as fat after getting up in the morning and after training.
At this time, blood sugar and glycogen levels are very low, and most of the calories are used for "recovery" work.
3. Eat more fiber
Appropriate intake of cellulose helps to reduce fat, because cellulose can hinder the digestion and absorption of carbohydrates; slow down the speed of sugar molecules into the blood, which helps reduce the release of insulin.