Whole wheat toast, one or two poached eggs, coarse grains with fried chicken and vegetables, whole wheat cereal or oatmeal, with skim milk and fruits (such as bananas). But we should try to eat less nuts and full-fat cheese, which are high in fat and calories.
There are some precautions after exercise:
1. Pay attention to adequate water intake after exercise.
After exercise, dieters will easily feel hungry. At this time, be careful not to eat immediately, at least one hour after exercise, so as not to let the fast-flowing blood in the body rush into the gastrointestinal tract, hinder absorption or cause discomfort, and the body will not absorb the nutrients it eats quickly.
2. Eat a small amount of high-fiber food after exercise.
Dieters can drink some boiled water within one hour after exercise to replenish excessive water lost due to exercise, which can also reduce hunger. After 1 hour of exercise, if you are still hungry, eating a small amount of whole grains can effectively help your body burn fat and make your slimming effect more remarkable. If you want to improve the metabolic rate of cells, it is suggested that you can supplement foods containing collagen, such as fresh milk, eggs and fish skin.