1. Fat-reducing foods It is very simple to reduce fat, so that the total intake is less than the total consumption. Control the amount of sugar and fat to limit our total energy intake in a day. ? Through basic metabolism, exercise and eating some foods with high heat effect, the total consumption of a day can be increased. (Thermal effect of food: We need different energy to digest, decompose and absorb different foods. The ratio of the energy consumed by the human body to the energy provided by the food itself is called the thermal effect of food. The higher the thermal effect of this food, the more beneficial it is to lose weight. ) For example, if we eat 100g protein, it will consume about 400KCal of energy. But in order to decompose and absorb this 100g protein, our intestines and stomach need to consume 40% of energy about 160KCal. In fact, the actual calorie intake of the body is only 400- 160=240Kcal. At this time, the food thermal effect of 100g protein is 40%, which is very high. When we eat sugar, the food thermal effect of 100g sugar is only 5%, and the body consumes 400Kcal, but it only consumes 20Kcal to digest and absorb sugar. The actual calorie intake is 400-20=380Kcal, and the thermal effect of food is very low at this time. Obviously, for a person who wants to lose weight, he needs to control the proportion of sugar (that is, staple food) in his diet.
2. Muscle-enhancing food requires that people who gain muscle need to absorb protein to repair muscle. But eating protein alone is not enough. While ingesting protein, we need to supplement sugar. This is because: when we eat sugar, our blood sugar level will rise, and the body will secrete insulin to suppress blood sugar, so that blood sugar can enter muscle cells and fat cells in our body and promote the synthesis of muscle and fat. In other words, supplementing protein with sugar can promote the repair of our muscles, but it can also promote the growth of fat. Bodybuilders consume a lot of sugar in order to maintain muscle mass in non-competition period, which also leads to their higher body fat in non-competition period, but they will lose fat quickly when the competition approaches. At the same time, the intake of sugar can save our protein, so that our bodies will not consume too much protein to provide energy for our bodies, because sugar acts faster than protein. (When sugar is abundant, protein accounts for about 5% of the energy supply, but when sugar is deficient, protein's decomposition energy supply accounts for 10- 15% of the total energy supply. Obviously, a large amount of sugar intake is inevitable to grow muscles quickly. Interested students can look at protein powder and muscle-building powder, which have much more sugar than ordinary whey protein powder.
Obviously, it is very difficult for a person to gain muscle and lose fat, not impossible, but inefficient, so we will make plans according to the actual situation of our members in life and complete them in stages.