Why is calorie deficit more effective than a strict diet?
The human body needs a certain amount of calories to function normally. When calorie intake is lower than calorie burning, the body will use excess fat as energy - thereby losing weight. However, if the decrease is too sudden or too deep, you may encounter problems such as endocrine disorders, muscle loss, and chronic fatigue.
Dr. Lauren Harris-Pincus, nutritionist and author of The Protein-Packed Breakfast Club, lecturer at the New York Institute of Nutrition: We do not need to fast or completely avoid starch. The secret is to control your portion sizes, choose foods rich in protein, fiber and less processed to both keep you full for a long time and support fat metabolism.
Suggested 7-day menu to reduce 300 - 500 calories per day
Here is a sample menu designed around the principle: low in sugar, high in fiber, priority for lean and good fats. Each day provides about 1,500 - 1,700 calories, suitable for ordinary people who need to maintain at 1,800 - 2,200 calories.
Day 1:
Morning: Boiled eggs, whole wheat spring rolls, 1 apple
Lunch: Grilled salmon, sweet potatoes, steamed broccoli
Dinner: Grilled chicken salad, olive oil and apple cider vinegar
Day 2:
Morning: Oatmeal, almond and strawberry milk
Lunch: Pan-fried tofu, brown rice, bok choy soup
Dinner: Cooked rice with vegetables and shredded chicken
Day 3:
Morning: banana smoothie + butter + nut milk
Lunch: Sauteed beef with mushrooms, brown rice, mixed vegetable salad
Dinner: Shrimp oatmeal porridge, pumpkin
Day 4:
Morning: unsweetened Greek yogurt, berries, chia seeds
Lunch: Grilled chicken, steamed potatoes, boiled tofu
Dinner: Brown rice noodles with lean meat and green vegetables
Day 5:
Morning: arrived eggs, whole wheat spring rolls, orange juice
Lunch: Boiled shrimp, white rice, boiled vegetables
Dinner: Tuna, avocado, tomato salad
Day 6:
Morning: Soy milk, low-sugar protein bars
Lunch: Grilled chicken breast, brown rice, corn soup
Dinner: Steamed broccoli, boiled eggs, 1 kiwi
Day 7:
Morning: Egg butter bread, 1 glass of almond milk
Lunch: General fish, sweet potatoes, boiled water spinach
Dinner: Oatmeal, mushroom, egg and green vegetable porridge
