Bread belongs to carbohydrates, so you should pay more attention to your diet when you lose weight. Therefore, bread is generally whole wheat bread.

Because whole wheat bread belongs to coarse grain food, coarse grains are absorbed slowly, which is not easy to be absorbed as fast as rice. Whole wheat can promote gastrointestinal motility and satiety at the same time, but it must be eaten in moderation.

However, a single diet can lead to malnutrition,

Fitness is for a better figure and a healthier body. If it is counterproductive because of some prejudice, it will be half the effort.

First of all, we should have a comprehensive understanding of the diet during fitness and fat reduction:

A healthy and balanced diet should include:

High quality protein+high quality carbohydrate+fruits and vegetables+healthy oil.

Many people will be confused. Why? I want to be thin, but I don't want to build big muscles!

Because muscle can consume more calories than fat. In other words, the higher the muscle content, the faster the metabolism, and the less likely it is to gain weight when eating the same amount. Moreover, the content of female muscle itself is relatively low, and it is difficult to develop into big muscles.

In addition to proper weight training, protein should also have a reasonable intake, and it is a high-quality protein.

During the period of fat reduction, in order to reduce excess calorie intake, we will choose high-quality protein. This means that for the same calories, the protein content is higher and the fat content is lower. ? Chicken breast, shrimp, beef, mutton, fish, pork, eggs and milk are all very good and high-quality protein.

High quality carbohydrate

These low-GI high-quality carbohydrates have little effect on insulin level and slow absorption, which helps to control blood sugar, increase satiety and reduce hunger. Compared with other staple foods, the calories are relatively low. Quinoa, coix seed, brown rice, sweet potato, wheat bran, buckwheat, oats, pasta and corn are all very good high-quality carbohydrates.

Beneficial fat

Although the principle of low-fat diet should be followed during the fat-reducing period, it definitely does not mean that you will not take it at all.

Healthy fat refers to those fats from whole, unprocessed and non-fried foods, which contain a lot of essential nutrients for human body. The fats we should eat most are unsaturated fats, monounsaturated fatty acids and polyunsaturated fats, and relatively "clean" saturated fats. These fats include omega-3 fatty acids and medium-chain triglycerides.

Flaxseed, marine fish oil, coconut oil, nuts, avocados (also known as avocados), cheese and olive oil are all very good healthy fats.

High quality protein+high quality carbohydrate+fruits and vegetables+healthy oil.

With this collocation formula, are you afraid that you don't know how to eat?

The world is so big, you will always meet delicious food! I'm Fan Li, a wild photographer who loves cooking ~

WeChat official account: fanliz Rice (ID: Fanliz _)

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Enjoy it ~