Fitness muscle gain network

Eat 30% and train 70%. A good diet during the fat loss period can ensure that the body absorbs nutrients more fully and the calorie intake becomes more reasonable. It is recommended for anyone who wants to diet to lose fat Take a look:

Try to ensure the following principles during your diet during fitness and fat loss:

The intake of three staple foods is essential

High protein and low fat. Avoid eating chicken, duck, pork and other poultry and livestock (except chicken breast). Although they also have a certain amount of protein, they are also very high in fat. It is not cost-effective to consume so much fat in order to supplement the protein. Eat more fish. High protein and low fat.

Intake less carbohydrates from refined grains such as rice and noodles, and eat more carbohydrates from coarse grains such as potatoes, corn, sorghum, and oats. Whole grains are not like fine grains such as rice and noodles. They are slow-digesting carbohydrates (low GI), so they do not release calories quickly and cause fat accumulation like fine grains, which is beneficial to fat loss. But if you can't use whole grains as a staple food for dinner, then just eat rice and pasta normally. Don't avoid eating rice just because of this. Please ensure the intake of staple food.

Try not to eat fried foods and try to steam them as the cooking method

Absolutely no snacks, drinks, biscuits, potato chips or anything like that. Rice is 1.15kcal/g; potato chips is nearly 6kcal/g. Two ounces of rice is 115 calories, while 100g of potato chips (a large pack of Lays potato chips is 75g) is 550 calories. Basically, a pack of potato chips is equivalent to 6 taels of rice. Some people who lose weight skip meals and eat biscuits, shaqima, and bean paste cakes instead of regular meals. It’s really a waste of time!

Eat small meals frequently and distribute nutrients reasonably

If possible, please consider eating smaller meals more frequently. Add a small amount of food intake between breakfast and lunch, lunch and dinner, and spread the lunch and dinner portions into the other two meals. The so-called snacks do not require eating too much. A cup of milk, an apple, and a stick of corn are all simple snacks. Their function is to increase your satiety, increase your basal metabolism, and reduce your Lunch and dinner intake.

Principles of eating more green fruits and vegetables

Vegetables have almost zero calories and are rich in dietary fiber and vitamins. Vegetables not only make the body feel full, but also absorb fat in the body and eliminate it from the body.

The principle of less oil, salt and sugar

When I often work outside, it is inevitable that I cannot control my eating well. There are many deep-fried, barbecued and hotpot restaurants out there. These are high-fat and high-salt foods, so be sure not to be greedy. Whether eating stir-fries or snacks, try to choose foods with less oil, salt, and sugar.

Of course, one of the ways to lose weight is by improving your diet. The method of losing weight that lasts for a long time is usually to turn fat loss into a way of life and match yourself appropriately without affecting your health. Three meals a day, this kind of weight loss is more in line with people's needs, and it is also more healthy and effective.

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