What you eat for breakfast is good for people who eat breakfast, and losing weight will be more effective. Eating staple food for breakfast is also the best time to provide energy for the body. Eating cereal for breakfast is a good choice. Babies who often read my fitness notes must know that cereal almost always appears in my breakfast. I like it very much. The key is convenience, simplicity and quickness: don't worry about what to eat for breakfast. Full-bodied cereal makes you low-carbon and watery, and you are not thin when you are hungry.
Advantages: rich in vitamins+beneficial excretion ~ ~+blood lipid reduction+high quality low carbon water.
Breakfast = cereal+fruit+eggs+nuts
How to choose cereal When it comes to eating cereal, everyone will be obsessed with the choice of cereal. There are many brands and kinds of good cereals, and we are dazzled by what we see online and in supermarkets. Several types of cereals on the market:
1. Raw grain
Advantages: Perfect nutrition preservation.
Disadvantages: Cooking takes more than 30 minutes, which makes daily life inconvenient.
2. Half-cooked instant oatmeal (personal preference)
Advantages: semi-processed, soft and easy to cook, just boil water every day.
Combination: can be matched with milk powder, milk and fruit.
Disadvantages: you can't eat it directly.
Bake and eat oatmeal.
Disadvantages: Some are too sweet to eat like snacks.
Advantages: It can be served directly with yogurt and fruit. Have a cup when you are hungry, full of satiety, nutritious and healthy.
For fitness baby:
Daily meal replacement, ready-to-eat and baked oatmeal can be divided into: original fruit flavor, nut flavor and so on. As an office worker and a student, I recommend everyone to eat: semi-cooked instant oatmeal is better. The operation is convenient and simple. Boil in hot water or gas for about 3 minutes. Keep nutrition, not too sweet.
Baked ready-to-eat cereal can be eaten directly with yogurt. This kind of cereal is a bit like snacks, many of which are too sweet, and the original nutrition is not well preserved after processing.
For example, in Japan: kabir. It tastes really good to stutter empty, but a few bites are too sweet. Not good for losing fat, baby.
There are many cereal brands to choose from. You should master the choice: semi-cooked instant oatmeal.
Buying high-quality cereal is the key.
I usually buy some imported cereal to try. The preserved nutrients are better and the processing is good. In the photo, I ate an Australian cereal. My relatives in Australia sent it to me. It's primitive and pure. I bought it online, too. A big bag can be eaten for a while.
Matching: 3 tablespoons original flavor +3 tablespoons fruit flavor = combination matching.
I just eat the original flavor, which is colorless and tasteless. I will eat it in two packs, and the sweetness and nutrition are just right.
Cereal breakfast: fruits with love (bananas, kiwis, strawberries and apples)+milk stirring+an egg+and some cereal bread+nuts.
Student's family: The hot water in the drinking fountain in the dormitory is enough to soak cooked cereal, plus the fruit bought the day before. Don't eat greasy breakfast in the canteen.
Tips for fitness breakfast: drink water before breakfast. Your body consumes a lot of water in one night, and your body is in a state of water shortage. Adding a cup of warm water before fitness breakfast is a classic and good choice.
What to eat for a healthy lunch = I get up for more than 30 minutes every day to cook lunch. Because almost all of them are boiled in water, it won't take long. Vegetables are cooked with vegetables, and meat dishes are cooked with meat dishes! Don't underestimate that in just 30 minutes, your breakfast+lunch was born. If it is inconvenient for students and office workers to go to work, they can buy salads at familymart. The latest chicken breast beef salad combination of the whole family is still good. I remember as long as 16 yuan.
My daily routine: I walk around the microwave at noon ~ Baby, it's inconvenient without a microwave. When summer comes, you can also choose to cook some salad meals.
Low-fat weight loss: If you want to lose weight, you can eat yogurt instead of salad dressing.
For lunch, I choose protein+fat+low-carbon water+vegetables. I will choose two or more vegetables to go with meat dishes, chicken breast, shrimp and beef.
Low-carbon water sweet potato+purple potato+whole wheat bread+yam+buckwheat noodles+cereal and so on.
Vegetables, all your favorite green leafy vegetables and so on. It is harmless to eat more.
Fat is good for health. Avocados and nuts are good fats.
Protein chicken breast+beef+protein+shrimp+yogurt supplement protein.
How to arrange a healthy dinner? Dinner will be divided into fitness days or non-fitness days.
It is not good to eat too much before fitness on fitness day, which is not conducive to training and running. I mainly pad my stomach before fitness, because it's past 6 o'clock after work. Eating is relatively simple.
Family: yogurt+sandwich or Cheetos sandwich ~ ~
Eat a sports protein bar occasionally. Figure 6
Before and after fitness, I sometimes try to eat a little protein stick. A quick supplement to protein is a bit like a snack. However, all the protein bars I have tried so far are too sweet and sticky. Every time I eat a small half root, I can't eat the whole root, so I have to mix it with a lot of water.
Likes: Oreo, chocolate flavor.
This Quest protein bar in the photo is the one I have ever eaten, and it is not so sweet compared with other protein bars. Although it's still a little sweet.
The choice of protein bar = low sugar+low fat+high protein (high quality whey protein)+high fiber.
Eating before or after exercise will make you feel full. Can be used as part of meal replacement. It is suggested that beautiful fairies can choose in moderation and don't eat all of them.
How to choose a protein bar depends on the ingredients, low moisture, low calorie, low protein, low sugar, and no artificial flavor added. This is very important.
Look at the brand, it is very important to choose a big brand, and pay attention to safety when you are late.
After exercise, the body is in the prime time to need nutrition.
An hour and a half after exercise, the body needs nutrition, which is very easy to absorb. Protein can be properly supplemented, which is beneficial to muscle growth.
If girls don't want to gain muscle, they can have a glass of milk, yogurt and egg white.
Fitness is not equal to dieting. As for eating, everyone should remember never to go on a diet. If you eat less, you are sorry for yourself.
1. fat reduction = consumption >; suck up
Daily consumption is greater than calorie intake, which helps to lose weight.
2. Muscle gain = consumption intake
Eating more can increase muscles, replenish energy and give the body extra energy to repair muscles.
Calorie intake > excess calories consumed = gain muscle/fat.
Heat intake = heat consumption = heat balance = constant shaping
Calorie intake
Fat-reducing period: try to choose white meat and low-fat dairy products+appropriate nuts.
Muscle gain stage: eat some red meat+and full-fat or semi-skim dairy products.
Ensure excess calories and reasonable intake of carbohydrates, protein and fat.
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Tips for summer sports: Eat three meals a day reasonably and try to make it yourself. It's really healthier than outside 100 times. Buy your own ingredients, buy your own fresh food, and be the master of your own body.
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[Proud] After having a reasonable diet, everyone must remember to keep exercising. There is no fat fairy, only lazy fairy! Come on, come on ~ ~