1, diet during fitness and weight loss
Changes in eating habits
During the period of fitness and weight loss, we should change the unhealthy eating habits before, such as overeating and dieting. Re-formulating a healthy diet plan and sticking to it for a long time can not only help you lose weight, but also cultivate good eating habits.
2. Record the calories you burn every day.
Every day, you can record the calories consumed that day in various ways. Through this record, you can constantly adjust your diet and help yourself get better weight loss results.
3. Pay attention to the degree of hunger
Sometimes physical feelings can be deceiving. When you feel hungry, you are not really hungry, which may be caused by lack. Eating at this time may gain weight. It is best to drink a glass of water before eating to check the degree of hunger, and also reduce the intake when eating.
4. Follow the principle of low-carbon water and high-protein diet.
During fitness, you can eat protein-rich foods such as chicken, fish, beef and shrimp, and try to eat less carbohydrate-rich foods such as rice, noodles and steamed bread, and you can use coarse grains such as sweet potatoes instead.
Step 5 put less seasoning
When cooking, put less oil and salt, and don't put seasoning if possible. Vegetables are best cooked by boiling or steaming to avoid taking in more oil.
6. Try to choose natural foods.
Although the processed food looks rich in nutrition, most of it has been deeply processed, which is not only not conducive to losing weight, but also may damage your health if you eat too much.
7. Bring healthy snacks.
You can always prepare some healthy snacks on your body, such as protein powder, nuts, vegetables, low-sodium beef jerky and other foods, so that you won't eat some unhealthy foods when you are hungry.
8. Eat healthy fat
Don't eat fat or lose weight. Like carbohydrates and protein, fat plays an important role in a healthy diet. Moreover, it can provide energy and help the human body absorb nutrients. The intake of healthy fat also helps to reduce fat.
9. Diet foods that can be eaten during fitness and weight loss.
1 broccoli
Broccoli contains 33 calories per 100g, which is full of nutrition. Rich cellulose can effectively stimulate gastrointestinal peristalsis, help expel toxins and avoid excessive accumulation of fat in the body.
2. Cucumber
Cucumber is a low-calorie food, which contains cellulose that can promote intestinal peristalsis and help digestion. Moreover, fresh cucumber also contains propanedioic acid, which can inhibit the conversion of sugar into fat, and the weight loss effect is also good.
Step 3: carrots
100g Carrots have only 25 calories, and there are a lot of carotene and vitamins in carrots. In addition, plant fiber can improve the metabolic function of human body and suppress appetite.
Step 4: strawberries
Strawberry is rich in dietary fiber and pectin, which can help digestion and defecation, thus achieving good weight loss effect.
5.pineapple
Pineapple almost contains vitamins and minerals needed by human body, which can effectively help digestion and absorption. Pineapple can also help fatty acid decomposition, promote gastrointestinal peristalsis and reduce fat.
6.papaya
Papaya 100g contains only 27 calories. Papaya enzyme can not only break down sugar and protein, but also break down fat, helping to excrete excess fat.
10, fitness diet schedule
Breakfast is around 7 o'clock.
Carbohydrates: tortillas, coarse wheat bread, small rice, whole wheat bread, buckwheat rice, steamed bread, buns, (any suitable amount).
Protein: A boiled egg (with yolk removed) and a handful of almonds (choose one).
Vegetables and fruits: apples, cherries, tomatoes, pears, cucumbers and carrots (optional)
Extra meals 10 or so.
Protein: A boiled egg (yellow removed).
Lipid nuts: 1-2 walnuts or a little almonds, peanuts and pistachios (whatever you choose)
Vegetables and fruits: strawberry, grapefruit, kumquat, papaya, apple, tomato and cucumber (choose one).
Lunch is around 12.
Carbohydrates: brown rice, black rice, oatmeal, millet.
Protein: Eel, beef liver, salmon, chicken breast, tofu, sardines, yellow egg white and scallops (choose one or two, preferably steamed).
Lipid nuts: olive oil, sunflower oil, sesame oil, peanut oil, corn oil, almond, walnut, (choose one)
Vegetables and fruits: Chinese cabbage, broccoli, cabbage, onion, spinach, laver, mushroom, lettuce, Chinese cabbage, fennel, celery, kidney bean, white gourd, cucumber, tomato, kelp, bitter gourd and green pepper (eaten raw or steamed, preferably with several kinds of lettuce); Cherry, apple, melon, papaya, grapefruit, pear and strawberry (choose one)
The extra food is about 15.
Protein: A boiled egg (yellow), a cup of skim milk, yogurt or a cup of protein powder (choose one).
Lipid nuts: 1-2 walnuts or a little almonds, peanuts and pistachios (whatever you choose)
Vegetables and fruits: cherry, apple, melon, papaya, grapefruit, pear and strawberry (please don't repeat any one).
Dinner/kloc-about 0/8.
Carbohydrate: 1 bowl of rice or noodles.
Protein: Choose one or two kinds of tofu, carp, shrimp, eggs and oysters (steamed, less oil, less salt and a little).
Vegetables and fruits: potatoes, cauliflower, parsley, green peppers, tomatoes, bean sprouts, white gourd, mushrooms and laver (less oil, less salt and more lettuce).
1 1, tips.
During the period of fitness and weight loss, make sure to drink enough water every day, reduce the intake of fried food, and replace flour and rice with coarse grains. Only a reasonable diet can make the weight loss effect better.