What to eat before exercise helps to lose weight.
1, choose warm food before exercise.
If you want to speed up the metabolism of body fat, you can choose to eat some warm food one hour before exercise, which can effectively improve the basal metabolic rate of the body, such as carrots, onions, leeks, peppers, ginger, onions, garlic and peppers. However, if people with gastrointestinal discomfort, it is best not to eat too many irritating warm ingredients, such as pepper and pepper.
2. Before exercise, you should supplement carbohydrates in moderation.
Although calorie control is very important in the process of losing weight, dieters should never think that fasting exercise will make you thinner. Because exercise consumes calories and water in the body, if you exercise on an empty stomach, it will make your mind compensate and eat more after exercise. Therefore, if you don't exercise for 1- 1.5 hours after meals, you'd better supplement a proper amount of carbohydrates, such as high-fiber biscuits, yogurt, fresh fruit and other digestible foods, in addition to avoiding the discomfort of excessive blood sugar drop after exercise, you can also increase exercise endurance and reduce fatigue and hunger after exercise. If you still feel hungry before exercise, you can also drink some low-sugar drinks, such as honey water or low-sugar soybean milk.
Suggestion: the best food combination before exercise
Low-fat yogurt, bananas
Skim milk and fruit
Chicken sandwich made of whole wheat bread
After the eggs are cooked, remove the yolk and serve with mashed potatoes.
Half a sweet potato, low-fat yogurt
Experts believe that after exercise, it is also important to supplement some food after breathing, heart rate and body temperature return to normal. After exercise, your body is like a sponge, and you need to get nutrition from food urgently to replenish energy and restore physical strength. At the same time, experts also suggest that it is best to eat some carbohydrates with a small amount of protein and a moderate amount of fat shortly after exercise. But we should try to eat less nuts and full-fat cheese, which are high in fat and calories.
What to eat after exercise helps to lose weight.
1. Pay attention to adequate water intake after exercise.
After exercise, dieters will easily feel hungry. At this time, be careful not to eat immediately, at least one hour after exercise, so as not to let the fast-flowing blood in the body rush into the gastrointestinal tract, hinder absorption or cause discomfort, and the body will not absorb the nutrients it eats quickly.
2. Eat a small amount of high-fiber food after exercise.
Dieters can drink some boiled water within one hour after exercise to replenish excessive water lost due to exercise, which can also reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.
Recommendation: How to supplement after exercise?
Whole wheat toast and one or two poached eggs.
Coarse grains with fried chicken and vegetables (try sweet peppers, zucchini and carrots)
Whole wheat cereal or oatmeal with skim milk and fruit (such as bananas)
Of course, the correct food mix is not enough, and you need to keep enough water during exercise. Don't wait until you are thirsty to drink water, but always replenish water. Fitness instructors in clubs generally require customers to drink at least 450ml of water two hours before exercise, and drink15-20min during exercise175-350ml.
9 kinds of diet foods
1.？ Thin? beefsteak
Many nutrition experts advise people to eat less red meat, but beef should be an exception. Beef is rich in protein, iron and B vitamins, and the most nutritious is beef, which is rich in lean meat and completely feeds on grass. Adding some spices such as pepper to beef can greatly reduce carcinogens caused by high temperature. )
2. Curry dishes
Curcumin in curry is an antioxidant, which can inhibit the growth of tumors in human body and kill cancer cells. Curry powder, broccoli, cabbage, etc. It can greatly enhance the anticancer ability of curcumin. )
3. Pistacia vera fruit
Pistachio nuts are rich in vitamin b6 and copper, which can enhance human vitality. Studies have shown that eating a handful of pistachios every day helps to lower blood lipids. Buy sugar-free nuts with shells. In the process of hulling, you can clearly realize how much you have eaten, so it is not easy to overeat. )
4. Coffee
Experts from the American Nutrition Society believe that drinking 3-5 cups of coffee a day can reduce the risk of type 2 diabetes, colorectal cancer and liver cancer. They also believe that antioxidants in coffee can protect somatic cells and dna from damage. Scientists at Harvard University in the United States also found in a new study that women who drink coffee every day are less likely to suffer from high blood pressure. If you are worried that drinking too much coffee will affect your sleep, you can drink some decaffeinated coffee, which is rich in antioxidants and can have the same effect. )
rolled oats
British scientists have found that one of the simplest and most effective ways to lower cholesterol is to eat oatmeal every day. The fiber contained in oatmeal can form gel, which effectively reduces the absorption of cholesterol by human body. And people who eat oatmeal for breakfast can stay energetic all morning and eat less lunch than others. When choosing oatmeal, try to choose low-sugar oatmeal. If you like sweets, you can kill two birds with one stone by adding some antioxidant fruits to oatmeal. )
6. Shrimp
Shrimp is a fat-free, high-protein healthy food, and it is also rich in anti-cancer substances selenium and vitamin D. It is generally believed that the cholesterol content of shrimp is high, but in fact, the cholesterol contained in shrimp can not increase the cholesterol in human blood. A study by Rockefeller university shows that eating a small amount of shrimp every day can improve people's health? Good cholesterol? . If you can't buy fresh shrimp, go to the supermarket to buy frozen shrimp. Washing shrimp with water before eating will take away 40% sodium and reduce the hidden danger of hypertension. )
7.dark chocolate
Dark chocolate is rich in flavonoids. The latest research shows that eating a small amount of dark chocolate can prevent arterial embolism and reduce the chance of heart disease. In addition, eating chocolate can release serotonin in the blood and help regulate mood. When buying dark chocolate, choose those that contain at least 60% cocoa powder. It would be better if you can take it with calcium tablets. )
8.cherry
A recent study by the University of Michigan found that eating cherries can lower cholesterol and blood sugar. A study in 2006 also found that people who drank 2 large glasses of cherry juice every day for 8 consecutive days and kept exercising were less likely to have muscle aches than those who drank water. Besides being eaten as fruit, you can also put cherries in the freezer of the refrigerator to make them healthy? Ice cream? Take it out anytime. )
9. tomatoes
Red tomatoes are rich in lycopene, which helps to reduce the risk of cancer and heart disease; The lycopene content of orange tomatoes is two and a half times that of red tomatoes. A glass of orange juice and tomato juice can meet the vitamin A requirement for one day. Let's eat orange tomatoes and red tomatoes instead. Because lycopene is a fat-soluble substance, if you add some olive oil when eating, it can promote its absorption. )
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