The fifth chapter diet plan
Fitness rules: 3 points by practicing, 7 points by eating. You must realize the importance of diet! Below I will tell you how to eat strictly and concisely. I will eliminate complicated written knowledge such as nutrition, formula, and difficult-to-grasp accurate figures, and tell you the really effective way to eat.
1. Although it is a diet plan to reduce fat, it still needs comprehensive nutritional supplements to prevent malnutrition.
2, eat less and eat more, chew slowly, enrich breakfast, resist junk food! Reduce staple food and choose high-protein and low-fat foods, vegetables and fruits.
You can usually use green tea as a drink. Catechins in green tea have antioxidant and metabolic effects, and can reduce weight by reducing the accumulation of fat cells.
4. At the initial stage of losing weight, you usually gain a little weight. Look at the pointer on the weighing scale and don't be depressed. It is the increase of muscle density and the weight of qi and blood. On the other hand, outsiders seem to have lost weight. At this time, what you feel is that your muscles are tight and your strength is enhanced. You should congratulate yourself.
The following is a diet plan for you to gain muscle according to your situation. According to your preferences, the types of food should be diversified. (The "/"in the plan means "or")
The first breakfast is about 7:00~8:00.
Carbohydrate: a bowl of porridge (yam, coix seed and gordon euryales can be added to strengthen the spleen and nourish blood to increase qi and blood without producing fat)/cereal/red bean porridge/a steamed bread /2 slices of whole wheat bread/a small amount of noodles, etc.
Protein: High calcium and low fat milk/an egg/soybean milk.
The second meal is about 10:00.
Vegetables and fruits: a kiwi/apple/raisin/peach/orange. ...
The third lunch is around 12: 00.
Carbohydrate: a small bowl of rice/steamed bread/jiaozi and any pasta you like (a little).
Low-fat protein: beef/mutton/marine fish/skinless chicken/prawn/tofu or seafood ...
Vegetables: Radish (Shun Qi)/Winter Melon (Diuretic)/Jujube (Nourishing Blood and Relaxation)/Cucumber/Kelp/Mushroom/Cauliflower/Spinach/Bean Sprouts ... (Appropriate quantity)
Hawthorn can be eaten half an hour after a meal, so that the meat can be digested quickly and transformed into qi and blood beneficial to the body, instead of producing fat.
Fourth meal plus meal
(Half an hour to an hour before the training, adjusted according to the time) (The training time is suggested to be between 3: 00 pm and 6: 00 pm, and meals are cancelled during the evening exercise)
Vegetables and fruits: a banana/orange/apple/orange. ...
Or a 250ml bottle of high calcium and low fat milk.
Or two slices of whole wheat bread.
The fifth dinner is around 18: 00.
Try to eat less lunch!
When you feel hungry and weak, don't use sugar to solve the problem. At this time, you should eat longan, red dates, fruits, beef, nuts and so on. Much better than eating!
Eat less: rice, pasta, pork, fat duck, river fish.
Fasting: candy, cakes and cold food.
The sixth meal is about 2 1: 00.
Nutritional supplements: maintenance tablets or vitamin tablets.
Remarks: Exercise should be done after meals 1 hour.
Go to bed before 0 o'clock (1 1 point). The summary of your day's fitness diet during sleep is also to continue to make full preparations tomorrow, so sleep is very important! )
Remarks Exercise should be done after meals 1 hour.
The above plan does not give the specific amount of each meal, which will make your life complicated, so you should decide how much to eat according to your satiety. Never go on a diet blindly!
The following is the classification of physical hunger:
Overweight 10= full stomach and nausea.
9= I feel sick and need to relax my belt.
8= I feel sick and I can't eat any more.
7= full, feeling a little overeating.
6= fullness, comfort and satisfaction
Moderate 5= moderate, neither hungry nor full.
4= First sign of hunger
3= Hungry, ready to eat.
2= Hungry, unable to concentrate
Hungry 1= Hungry dizzy
Then the satiety induction corresponding to the "moderate amount" mentioned in the diet plan is "5", so you are not hungry. "A small amount" corresponds to "3" or "4" satiety. I do feel hungry, but it's acceptable. Be patient and distract yourself! And breakfast can reach the feeling of "5" or "6".
The following are the main points of each meal, so that you can understand and realize the importance of each meal.
The first meal: breakfast
Because there is no food supply for one night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and can provide energy for a long time, which is a better choice.
Of course, you also need to take protein to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism.
Cereals are rich in dietary fiber, promoting gastrointestinal peristalsis and enhancing metabolism throughout the day.
The second meal: snacks in the morning
The purpose of reducing fat is to enhance satiety and reduce lunch intake.
The third meal: lunch
Lunch focused on protein and also included complex carbohydrates and vegetables. Protein food, such as beef and fish, is a good choice to gain muscle, because they can provide extra calories (fat) outside of protein. The fat contained in fish is healthy fat.
As for carbohydrates, you can choose any complex carbohydrates you want.
Staple food+low lipoprotein meat+vegetables, simple but nutritious.
The fourth meal: before training
Snacks in the morning ensure the continuous flow of amino acids in the blood. Stabilize blood sugar level and avoid hypoglycemia reaction during exercise.
The fifth meal: after training and dinner
This meal consists of two parts. The first part is a drink to be drunk within 30 minutes after training. Whether you want to gain muscle or lose fat, you should take simple carbohydrates to supplement the glycogen reserves consumed during training. Intake of 25 ~ 30g of protein is the most ideal, because you should not only ensure separable amino acids to rebuild muscles, but also slow down the absorption rate of simple carbohydrates because of excessive intake of protein.
Sixth meal plus meal
Take vitamins, avoid vitamin deficiency during fat reduction, and avoid carbohydrates, because they are more likely to be converted into fat at rest. Exercise every day until sleep is the end of a person's whole day's exercise.