Fitness recipes for beginners

The principle of fitness diet:

Low-calorie, low-fat, non-smoking, spicy food, light diet, proper alkaline food and plenty of water.

1, eat less and eat more: a day is divided into 5-6 meals, with an interval of about three hours.

2. In the whole day's diet, we should not only include protein, carbohydrates and fats, but also basic vitamins and minerals, dietary fiber (mainly found in cereals, beans, fruits and vegetables) and water.

3. In terms of nutritional intake, a normal diet can meet the daily nutritional needs, and attention should be paid to the balance of diet and the diversity of diet.

In the usual training cycle, there are six meals a day, and the training time should be arranged between 4 pm and 6 pm. If the training time is changed, the dietary arrangement and nutrition distribution can be adjusted appropriately.

Four elements of fitness diet:

Energy (calories)

If you want to gain muscle and lose fat, you must understand: calories burned every day >; Calories (mainly food intake) = thin.

How many prisoners eat casually after exercise, feeling sure to lose weight.

In fact:

Eat before exercise? Exercise? Heat is consumed;

And exercise? Eat after exercise? Most food is quickly digested and absorbed by the body, but in fact, the income and expenditure are basically balanced.

Therefore, the diet+exercise slimming method should be adhered to and restrained ~

carbohydrate

Help you go, go, eat.

Carbohydrates are the main energy source of the body, so you should not give up carbohydrates whether you gain muscle or lose fat.

The simplest amount is: 4~7g carbohydrate per kg body weight.

In order to enrich your carbohydrate intake, you can make the following changes:

Cereals: wheat, rice, black rice, millet, corn, oats, buckwheat, etc.

Potatoes: sweet potato, yam, potato, taro, lotus root, etc.

Miscellaneous beans: red beans, mung beans, lentils, kidney beans, broad beans, peas, etc.

Processed foods mainly include rice, steamed bread and bread.

protein

Help you grow, grow, grow food.

Whether it is to gain muscle or lose fat, protein plays a very important role in the menu:

Thin or heavy exercise training: you can eat a little more protein: per kilogram of body weight 1.5~ 1.7g protein, (no more than 2g)； at most);

Fat or a little training: you can consume a little less protein: per kilogram of body weight 1.2~ 1.5g protein.

The most common supplementary food in protein during fitness:

Meat: lean beef, steak, chicken breast

Fish: deep-sea fish such as tuna and arowana;

Eggs: eggs (it is recommended to eat one yolk every day, up to two);

Dairy products: milk, cheese, quark cheese, yogurt.

Beans: soybean, soybean milk, etc.

fat

The proportion of fat should account for 20-25% of daily calorie intake. It is best to eat low-fat natural food when exercising, and try to avoid frying in cooking.

These sources of fat intake can be considered:

Olive oil, fish oil, butter, nuts, flaxseed.

Never eat during fitness.

Carbonated drinks: If you really can't resist the urge to drink, soda water will be a very good substitute.

Heavy salty food: Heavy salty food may not make you give off unpleasant gas, but it will definitely make you edema.

Sugary drinks: the high sugar they add is not ideal for you who pay attention to your body!

Canned fruit juice: Canned fruit juice is not as rich in minerals and vitamins as fruit, because in the process of making fruit juice, minerals and vitamins contained in fruit are lost, and sugar and artificial colors are added. In this way, drinking canned fruit juice will lead to obesity.

Chocolate bread: The fat content of chocolate bread is as high as 18g, which is 18 times that of baked cake. So people who lose weight should choose to eat low-fat bread.

Sausage: The hidden fat under the skin of each sausage is as high as 30g, while the cheeseburger contains only13g of fat, which is more nutritious when paired with salad vegetables, tomato slices, cheese and meat.

Examples of healthy eating

breakfast

7: 00 to 8: 00

Protein: 2 eggs and a box of milk;

Carbohydrate: staple food 150g (such as rice flour);

Meat: 100g (such as chicken breast and beef);

Fruits and vegetables: 150g (such as tomatoes with bananas and a small amount of almonds). )

breakfast

10 point

Protein: Yogurt.

Non-staple food: 200g (such as sweet potato and bread).

A portion of fruit: (such as apples and bananas)