Eating protein-rich food for fitness breakfast can reduce hunger and contribute to weight management. In other words, there is scientific evidence to support that if you want to lose fat, you need more protein-rich food and combine it with exercise.

1, must-eat group: staple food rice and wheat.

The staple food you usually eat should be coarse and fine. Although coarse grains are more suitable for people who lose fat and gain muscle, rice and wheat are also essential in terms of eating habits. Rice can be mixed with coarse cereals such as brown rice and black rice, and wheat can be made into wheat flour, which can be mixed with flour made from other coarse cereals to make food.

2. Staple food of muscle building group: quinoa, oats, sorghum rice, pasta, millet and highland barley.

The essential substances for muscle formation are carbohydrates and protein. Carbohydrates provide energy and protein promotes muscle formation. So these staple foods are characterized by high protein and high carbohydrate. Protein content of quinoa and oat (raw oat) is super high, both of which exceed most meat, and their muscle strength is also suitable.

But if it is packaged oatmeal, it belongs to lipid-lowering. Because after a series of processing techniques, a lot of protein has been lost, but because oat itself has low GI value and high dietary fiber content, it is also good as a staple food for reducing fat.

Protein content of sorghum rice, pasta, millet and highland barley is about 10%, and carbohydrate content is about 70%.

The importance of breakfast:

Breakfast is very important for people's dietary nutrition intake, health status and work and study efficiency. You should not skip breakfast because you have no time, no appetite, and are not used to eating breakfast or controlling your weight. Instead, you should set aside a fixed time for breakfast every day and cultivate a healthy lifestyle habit of eating breakfast.

Breakfast is closely related to health. If you can't get enough energy, dietary fiber and vitamins from breakfast, it will lead to an imbalance in nutrient intake throughout the day.

Long-term unbalanced nutritional intake will lead to the lack of nutrients such as vitamin A, vitamin B6, iron, calcium, magnesium, copper and zinc. If you don't eat breakfast for a long time or the quality of breakfast is not high, it will also cause health problems such as overweight, obesity and cardiovascular disease.

Refer to the above? People's Daily Online-Sudden fat loss years ago: the wrong fitness concept that eating breakfast in this way is conducive to losing weight.

Refer to the above? People's Network-nutritious breakfast, start to be energetic every day