Diet Suggestions for Fat Loss, Let's Quickly Lose Weight
Many people's weight loss is unplanned, without a diet plan ~ without exercise plan
As they say, three-point reliance on exercise and seven points rely on eating, today let's discuss in detail
Fat reduction diet can be arranged how?
Diet structure
Food is the best source of essential nutrients for the human body, only by establishing a scientific diet structure, can we guarantee the scientific and reasonable diet.
Generally, Chinese people's food sources are relatively abundant, although regional differences will lead to differences in everyone's 'taste' and 'preferences', but overall, Chinese people's diet structure is not ideal.
Only truly understand the nutritional characteristics of food, and master the necessary nutritional supplementation techniques, in order to achieve the best slimming effect without being hungry, and to ensure nutritional balance
1Diversify food, cereals as the main
Various foods contain different nutritional components, no single food can supply all the nutritional needs of the human body, daily diet must be a variety of foods appropriately matched, to meet the human body's needs for various nutrients
Cereals are the main body of Chinese traditional diet, are the main source of human energy, it provides the human body with carbohydrates, protein, dietary fiber and B vitamins. In all foods, cereals should be the main, and pay attention to the combination of coarse and fine grains
2Eat more vegetables, fruits and starchy vegetables
Fruits and starchy vegetables contain a relatively rich amount of vitamins, minerals, dietary fiber and other active substances. Red, yellow, green and other deep-colored vegetables contain more vitamins than light-colored vegetables and fruits, while the sugars, organic acids and pectin in fruits are richer than vegetables
Rich in vegetables, fruits and starchy foods, it's beneficial for cardiovascular health, enhances disease resistance, prevents certain cancers, etc
3Eat dairy products, beans and their products
Dairy products contain rich protein and calcium, and calcium utilization rate is high. Chinese people's calcium intake is generally low, which is partly due to insufficient calcium in the diet
Beans contain rich protein, unsaturated fatty acids, calcium and B vitamins, and are easier to digest after being processed into bean products. Therefore, it is advocated to often eat beans and bean products
4Eat fish, poultry, eggs, lean meat
Red-braised pork, sweet and sour fish, although they are home-cooked dishes, slimming doesn't suit eating a lot, eat less fat and greasy meat, fish, poultry, eggs, lean meat are good sources of protein, fat-soluble vitamins and minerals
Fat and greasy meat and greasy meat are high-calorie and high-fat foods, excessive intake will cause obesity, and is a risk factor for certain chronic diseases, should eat less
5Spicy food helps with slimming
Of course, not referring to spicy hotpot! Ginger, pepper, hydrangea, chili etc. spicy food, has a great role in warming the body, which will enhance the new city metabolism function
6Eat less salt
Obesity is related to salt, when salt intake is too high, the body needs to drink more water, when drinking more water, the digestive function of the spleen and stomach is weakened, causing fat obesity. Therefore, it is required to eat light food, reduce the intake of salt, no more than 3 grams per day
7Eat light food
Light food includes less oil, less salt, try to steam, boil, avoid frying and stir-frying
Master the timing of food intake after exercise
Generally, it's advisable to eat within 30 minutes after exercise
Exercise within 15-30 minutes after training, compared to waiting for 1 hour after training to eat, the amount of energy consumed by the recipient is less
Provide a simple slimming meal for reference
Breakfast: 250ml skimmed milk + 1 egg + 100g oatmeal
Snack: one apple (or pear, tomato)
Lunch: 150g coarse grains + 150g lean meat + 250g vegetables
Snack: one banana or a cup of sugar-free yogurt
Dinner: 50g coarse grains + 150g lean meat + 250g vegetables
