Nowadays, fewer and fewer people lose weight and more and more people exercise. People pay attention to their health as well as their appearance. But for fitness and weight loss enthusiasts, the control of food is an eternal topic. Many people complain and read a lot of various dietary guides, but they are desperate when they encounter delicious food. Can't you have good food and a good figure at the same time?

If you want to have your cake and eat it, you must first know what you can't eat. Expanded food, fried food, pickled food, canned food, etc. They are all high in fat and difficult to digest, not to mention that people who exercise can't eat more, and normal people will have various physical problems if they eat for a long time.

Protein's intake. Protein is the substance that constructs the human body, whether it is muscle, tendon, skin or hair, it is inseparable from protein. Unlike fat in protein, fat can accumulate infinitely in human body, but not in protein. If you want to grow muscles, protein's supplement is essential. The average protein requirement of adults is 0.8 ~ 1. 1g per kilogram of body weight, and the reasonable proportion of total energy supply in protein is 10%~ 15%. If you still want to carry out fitness activities, you can increase it appropriately.

Carbohydrate intake. Carbohydrates mainly come from starchy foods such as rice and bread and sugars. It is an important substance that constitutes the body and has the functions of regulating fat metabolism, storing and providing heat energy. Lack of carbohydrate in diet can lead to general weakness, fatigue, decreased blood sugar content, dizziness, palpitation and brain dysfunction. Therefore, blindly reducing sugar and starch foods in your diet will only make your physical strength worse and worse.

Replenish water. All kinds of aerobic and anaerobic exercises popular in recent years have a feature, that is, sweating. While burning fat, some water in the body is also excreted through sweat, so water should be replenished in time before, during and after fitness. Be careful not to drink too much ice. Excessive drinking will affect the next exercise. Too cold water will stimulate the gastrointestinal tract, causing gastrointestinal dysfunction and indigestion.

Fat intake. If you exercise for a long time, but your muscles don't increase, it may be that you don't have enough calories and need to add fat. The World Health Organization recommends that manual workers and athletes get 35% calories from fat every day. The fat here refers to polyunsaturated fat, which mainly comes from various nuts, seeds and fish. Omega-3 unsaturated fatty acids contained in deep-sea fish also contribute to brain development, protect cardiovascular and cerebrovascular diseases and prevent coronary heart disease.

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