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A study published in the British Journal of Nutrition pointed out that fasting exercise has obvious effect on losing weight and lowering blood fat, and can be used as a reference exercise for patients with metabolic syndrome or people who actively want to lose weight.
Dr Jason Gill of the University of Glasgow, UK, found through diet and exercise experiments that the experimental group who walked before breakfast burned 33% more fat than the control group who ate breakfast first and then walked, which not only helped to lose weight, but also reduced blood lipid and the risk of cardiovascular disease.
Dr. Gill pointed out in the research report that although you have been fasting for at least 8 hours before breakfast, the energy stored in your body can still support up to 2 hours of exercise, so people who want to lose weight or control their weight can consider exercising before breakfast.
A few years ago, the University of Birmingham in England also used the diet of cyclists before and after training to evaluate their differences. Studies have found that cyclists who train on an empty stomach can burn more body fat.
Suitable for low-intensity aerobic exercise
For the types of sports, aerobic exercise is the best, including walking, jogging, aerobic dance, Tai Ji Chuan, cycling, swimming and so on. If you are just starting to exercise on an empty stomach, it is recommended to start with low-intensity aerobic exercise, and then slowly adjust and increase the intensity.
On an empty stomach, never do too strenuous exercise, including playing ball, running, skipping rope, etc. Because when you suddenly change from a long rest to strenuous exercise, you will need more than 30 times more energy than usual, so you will consume the remaining energy stored in your body faster. Once the body is overwhelmed, it is easy to have an emergency.
However, Liu Yili, a nutritionist at Tai 'an Hospital, also reminded that fasting exercise is not suitable for diabetic hypoglycemia patients or the elderly, because fasting exercise accelerates blood sugar consumption and makes sympathetic nerves excessively excited, which is prone to hand shaking, dizziness, foot weakness and unstable standing. If you don't pay attention, you may get injured or even die suddenly because of falling. You must pay close attention to the exercise. As long as you don't feel well, you should stop and eat digestible food as soon as possible, such as sugar and sugar cubes.
Although fasting exercise can consume more fat and promote metabolism in the body, according to the research published by Dr. Jill, people who exercise on an empty stomach actually lose only 45 grams more weight than those who exercise normally. Therefore, Liu Yili does not particularly encourage everyone to change to fasting exercise. As long as they can "persist" in exercise, they can still achieve the effect of increasing metabolic capacity.
You can also eat some stomach pads before exercise.
Just like doing warm-up exercise before exercise to prevent muscle and joint injuries, it is suggested that you should supplement some food to pad your stomach before morning exercise, and don't exercise completely on an empty stomach, which will help avoid the symptoms of hypoglycemia and stabilize the exercise time, so as not to interrupt the exercise at any time because of the growling of your stomach.
What should I use as a stomach pad before morning exercise? Include a banana, an apple, a glass of water, milk, hot soybean milk or a bowl of oatmeal. , are good choices, especially drinking a cup of boiling water above 240c.c after getting up can accelerate the metabolism of toxins and wastes accumulated the night before and enhance the environmental protection effect in the body.
However, there are also some foods that are not recommended to be eaten in large quantities on an empty stomach, such as persimmons and tomatoes that are easy to cause stomach stones, or citrus fruits such as lemons, oranges and Liu Ding that secrete gastric acid, and fried foods such as high fat, alcohol and spicy food, which should be avoided to protect the stomach tissue on an empty stomach.
Eat within half an hour to 1 hour after exercise.
Liu Yili also reminded that the body will consume a lot of energy after exercise. Therefore, it is suggested to take food and compound starch (oats, steamed bread, brown rice, pasta, bread, etc.) within half an hour to 1 hour after exercise. ) should be used as the main food and supplemented with energy in moderation. As for simple carbohydrates with a lot of sugar added, they include candy, cakes, biscuits, Chinese and western cakes, stuffed bread and so on. They are not among the recommended foods.
In the past, many people had a wrong idea that eating immediately after exercise would absorb a lot of calories, which led to the wasted efforts. However, some studies have confirmed that the calories eaten from half an hour to 1 hour after exercise will be used by the body to repair the tissues and energy consumed by exercise. Moreover, the study also shows that the intake of compound starch and high-quality protein food after exercise is helpful to increase the quality and performance of muscles and reduce body fat.
Although it is confirmed from the research data that fasting exercise has the above benefits, it needs to be emphasized again that not everyone is suitable for fasting exercise. We should evaluate our own situation and do what we can. In fact, if you want to improve metabolism, lose weight and prevent all kinds of chronic diseases, you can still follow the exercise principle of 53 1 recommended by the Ministry of Health and Welfare-exercise for at least 30 minutes five days a week, and the exercise intensity reaches more than 1 10 per minute. At the same time, with the seven-point full diet, I believe you can achieve the same effect as fasting exercise.
Golden diet after exercise
The diet after exercise should be compound starch: 3: 13 1300 in protein.