High protein+fiber

An energetic morning begins with an energetic breakfast. In addition to high-quality protein: chicken breast, egg white, nuts, there are high-quality fats such as avocado and shrimp.

▍ Chinese food

High protein+high quality fat+moderate carbohydrate.

Lunch staple food is mainly coarse grains with stronger satiety: sweet potato, purple potato, brown rice, oats and miscellaneous grains. Quinoa and American wild rice are also important carbohydrate ministers. Unsaturated fats are mainly salmon, avocado and beef.

Supplement a meal.

Coarse grains+nuts

The food is a mixture of coarse grains and nuts. For example, mashed purple potatoes+roasted almonds, whole wheat bread+roasted cashews and so on. Satisfy the small wish to solve the problem in the afternoon.

dinner

High fiber

Dinner only contains a small amount of carbohydrates, and most of them are supplemented with fruits and vegetables, a small amount of high-quality fat and high-fiber ingredients to enhance satiety.

Persistence in the bottleneck period

This is a problem that almost everyone who works out will encounter. At first, confidence was gradually eroded by slow effects. In fact, it is easy to imagine that if you insist on punching in every day, the effect will be minimal after two months, and normal people should collapse. If so, then you should stop and think:

First, whether your diet is healthy or not, you should know that eating three points out of seven is no joke.

Second, whether your training method is suitable for you, don't ignore the influence of a good coach, but first you must make sure whether this coach is suitable for you, at least his figure is what you like, otherwise the effect difference caused by different aesthetics will be crying in the toilet.

Third, do you have some "mental nitrogen pumps"? From my personal experience, I really think fitness is a special community thing. When I first started fitness, I joined a lot of fitness friends crazily, formed some groups to encourage each other to punch in, share exchange experiences, and made many really inspiring friends. Every time I watch their training, it is my spiritual nitrogen pump, which is the spiritual strength that supports me not to give up treatment anyway.

These friends are my spiritual nitrogen pumps. They don't exist in distant places, but they are really by my side. They are all friends I met after fitness. Every fitness partner needs to figure out what is your spiritual nitrogen pump.