How should you eat healthily during the fat loss period? Fish oil Omega-3 can help you get twice the result with half the effort!

Fat loss has always been an important goal for many Hong Kong people in their pursuit of a healthy lifestyle. Whether you want to improve your body shape, boost your self-confidence, or prevent chronic diseases, fat loss cannot be separated from a healthy diet. How should you arrange your diet during the fat loss period to achieve your ideal weight safely and effectively? At the same time, what are the unique health benefits of fish oil Omega-3? Now we will explain them one by one for you.

How fat loss works: Calorie deficit is key

The key to fat loss is to create a "calorie deficit" , that is, the daily calorie consumption should be more than the calorie intake. It is recommended to first calculate your basal metabolic rate (BMR) and daily activity consumption, and then reasonably reduce the total daily calorie intake.
Avoid excessive dieting , otherwise it will easily affect your metabolism and physical health.

Balanced nutritional intake is essential

1. Protein: a two-pronged approach to increasing muscle and reducing fat
   Protein not only increases satiety, but also helps maintain muscle mass and improves basal metabolic rate.
   Recommendation: During the fat loss period, consume 1.2 to 1.5 grams of protein per kilogram of body weight per day. Sources include chicken breast, fish, shrimp, soy products, milk and eggs.
2. Carbohydrates: Choose low GI for better health
   Choosing carbohydrates with a low glycemic index (GI), such as whole grains, brown rice, and oats, can help stabilize blood sugar and avoid rapid energy fluctuations.
   Recommendation: Carbohydrate intake should not exceed 50% of total calories and can be adjusted according to personal needs.
3. Healthy Fats: The Unique Role of Omega-3 Fish Oil
   During the fat loss period, it is also important to consume a moderate amount of healthy fats. Fish oil is rich in Omega-3 unsaturated fatty acids, which have obvious benefits for cardiovascular health, anti-inflammation and promoting metabolism.
   In particular, the EPA component can effectively fight chronic inflammation in the body, and obesity is essentially a chronic inflammatory state.
   
   Why choose high-purity rTG fish oil?
   The purity and structure of fish oil products on the market vary. Studies have shown that fish oil with high purity (such as more than 90%) and rTG (re-esterified) structure has a better absorption rate and is more suitable for people who want to lose weight. On the contrary, fish oil with lower purity or EE structure has more impurities and poor absorption, and the effect may not be ideal.
   Recommendation: Total daily fat intake should account for 20%-30% of total calories, and should mainly come from healthy fat sources such as fish oil and nuts.
4. Fruits and vegetables: Supplement fiber and micronutrients
   Vegetables and fruits are rich in vitamins, minerals and dietary fiber, which help increase satiety, promote intestinal health and regulate body functions.
   Recommendation: Eat more green leafy vegetables and low-sugar fruits every day to make your nutrition more balanced.

Fat Loss Diet Tips

• Avoid fried, high-sugar and high-calorie processed foods
• Eating small, frequent meals or eating at regular times can help control appetite and promote metabolism
• Combined with appropriate exercise, improve fat loss efficiency

To eat healthily during the fat loss period, you must not rely solely on dieting or a single diet. You must consider calorie control, nutritional balance, correct food choices and good eating habits. In particular, choosing high-quality fish oil Omega-3 can help fight inflammation, promote fat metabolism and maintain cardiovascular health. It is an important nutrient that cannot be ignored during the fat loss process.
As long as you combine scientific diet and continuous exercise, the goal of healthy fat loss will come naturally.