Generally speaking, fast carbon is a food containing sugar directly (fruit, sugar), so it will be converted into blood sugar and energy soon. Grains (fine flour products) are easily absorbed after complicated processing, because plant fibers are destroyed during processing, which reduces the difficulty of food digestion.

Slow carbon is generally unprocessed grains and coarse grains (unground oats and sweet potatoes), because it contains more fiber and takes a long time to digest and absorb.

For our daily diet, we should try to give priority to slow carbon food.

In daily life, no matter how to lose fat and gain muscle, we should give priority to slow carbon carbohydrates. On the staple food, brown rice replaces white rice, whole wheat bread replaces steamed bread, and eat more beans. On fruits, apples have replaced grapes and watermelons.

For drinks, boil low-fat milk instead of cola soda. The last meal before fitness should be supplemented with enough slow carbon, and you can eat a little fast carbon before training. After fitness, in addition to protein, you should also add enough fast carbon. Only a healthy diet can make you healthy and thin.