You have to remember it! There is a four-word motto: food is your friend! ! !
You need good food: Eating right starts at the grocery store. Avoid buying processed and “junk food.”
The following foods are healthy:
Ingredients list: fish, skinless chicken breast, turkey, lean beef, eggs, fat-free or low-fat milk, cheese and yogurt, fruits, vegetables, potatoes, sweet potatoes, corn, whole Wheat flour, whole wheat cakes, breads and biscuits, low-sugar and high-fiber boxed cereals, oatmeal, wheat milk, all-natural peanut butter, condiments such as curry, chili, cinnamon, and cardamom.
Example of diet plan for a man weighing 70KG:
Breakfast: 1 cup of cereal, 1/4 cup of raisins, 1 egg and two egg whites, 200 ml of orange juice, coffee.
Breakfast: 1 cup low-fat yogurt and 1/4 cup cereal.
Lunch: 200g vegetables, 100g minced chicken, 150g rice and 50g beans.
Pre-training meal: 1 large apple or a slice of whole wheat bread spread with 1 spoon of peanut butter ·10 small carrots
Post-workout meal: One scoop of chocolate whey protein powder (contains 15 to 20 grams of protein), mixed with ice and 1/2 cup of frozen fruit.
Dinner: 150g minced steak, 1 medium roast or sweet potato, 200g vegetables, chives, 2 tablespoons low-fat salad dressing, 1 tablespoon fat-free sour cream, 1 tablespoon fat-free butter,
Summary: This is about 2,700 calories per day, 142 grams of protein (accounting for 21% of the total calories), 371 grams of carbohydrates (accounting for 55% of the total calories), and 72 grams of fat (accounting for the total calories). 24% of calories).
You can adjust the amount of food you eat to change the total calories.
Finally: Whether you are gaining or losing weight, aim for about 5 to 6 meals a day. This will ensure adequate nutrition and sufficient calories in the body. If you want to lose weight, you need to reduce the size of each meal but keep the frequency of meals the same. Frequent meals prevent hunger between meals, thus preventing overeating. You won’t feel deprived of eating, either.