减脂期如何吃才能不流失肌肉？

减脂期需保证充足蛋白质摄入（1.6-2.0 克 / 公斤体重），如 60 公斤者每天吃 96-120 克蛋白质，减少肌肉分解。

Adequate protein intake (1.6-2.0g per kg of body weight) is needed during fat loss—for example, a 60kg person eats 96-120g of protein daily to reduce muscle breakdown.

采用 “小热量差” 减脂（每天少摄入 300-500 大卡），而非极端节食，给身体留够维持肌肉的能量。

Use a "small calorie deficit" for fat loss (300-500 kcal less per day) instead of extreme dieting, leaving enough energy to maintain muscles.

碳水不要降得过低（至少占总热量 40%），训练前吃少量碳水（如半根玉米），保证训练强度以刺激肌肉。

Don’t reduce carbs too much (at least 40% of total calories); eat a small amount of carbs (such as half a corn) before training to ensure training intensity for muscle stimulation.

每周安排 1-2 次 “高碳水日”（比平时多 200-300 大卡碳水），防止代谢下降，同时减少肌肉流失风险。

Arrange 1-2 "high carb days" per week (200-300 kcal more carbs than usual) to prevent metabolic decline and reduce muscle loss risk.

优先保留力量训练，每周 3-4 次，通过抗阻刺激告诉身体 “肌肉有用”，减少分解。

Prioritize strength training 3-4 times a week; resistance stimulation tells the body "muscles are useful" to reduce breakdown.

选择低脂高蛋白食物（如鸡胸肉、鱼虾、豆腐），在控热量的同时满足蛋白质需求，避免脂肪摄入超标。

Choose low-fat, high-protein foods (such as chicken breast, fish, tofu) to meet protein needs while controlling calories, avoiding excessive fat intake.

减脂期多喝水（每天 2-3 升），水分充足能提高代谢效率，同时减少因 “假饥饿” 导致的过量进食。

Drink 2-3 liters of water daily during fat loss; adequate water improves metabolic efficiency and reduces overeating due to "false hunger."