Let's take a closer look at their dietary principles and precautions:
1. Diet principle: For people who have been training to lose weight for a period of time, the weight loss effect obtained through a period of training may be affected by hamburgers, French fries or carbonated drinks, so that the results of previous training will easily disappear. Therefore, the calorie intake of fat reduction must be controlled. For reference, it is suggested that the calorie intake is about 300 calories lower than the calorie consumption, and it can be reduced by one kilogram a week.
For people who gain muscle, especially thin people, it is inseparable from diet if they want to change from a thin posture to a strong posture. If they eat too little, the calories and nutrients provided by their bodies will be lacking. When the daily intake of calories is higher than the intake of calories, you can gain one kilogram a week.
2. Scientific proportion: In addition to diet, nutrition distribution is also very important. You know, whether you gain muscle or lose fat, carbohydrates will account for a relatively large proportion, and fat is slightly lower than that in protein. Because there are enough carbohydrates, it can support the consumption of muscle gain, which is why carbohydrates should be supplemented after exercise. If you have enough carbohydrates, you can provide energy and limit muscle loss to the maximum extent.
Reducing fat is subtraction, in order to lose excess fat in the body. Fat-reducing meals should appropriately reduce calorie intake, so as to generate enough calorie gap for the body and promote body fat burning. Therefore, we should pay attention to the following two points in diet:
1. The ratio of protein to fat.
However, the proportion of muscle-increasing meals and fat-reducing meals is slightly different. The ratio of carbohydrate: protein: fat is 5:3:2 for muscle-building meal and 6:3:2 for fat-reducing meal.
2. protein intake
In the process of fitness, whether you gain muscle or lose fat, you need to pay attention to protein's supplement. The average adult's daily weight per kilogram should be 0.8- 1g protein, and those who lose fat can be increased to 1- 1.2g protein, and those who gain muscle can be increased to 1.5-2g protein.
Finally, to sum up, the principle of diversification should be maintained in order to balance nutrition and supplement various vitamins, minerals, trace elements and other foods needed by the body. The staple food can be coarse and fine grains, coarse grains can be brown rice, oats, sweet potatoes, potatoes, yam and other foods, and vegetables can be radish, cabbage, broccoli, cabbage, lettuce, okra and so on. And you can rotate different ingredients every day, which can enhance the interest of fitness meals. Pay attention to the cooking methods of oil and salt for fat-reducing meals. The daily intake of edible oil should not exceed 25 grams, avoid heavy taste, stay away from frying and other practices, and do not eat various foods with high fat content such as cream and chocolate.