If you find it difficult to gain muscle, then relax the requirements for food quality appropriately, which can help you better meet the total calorie demand.
Many fitness partners are confused about how to eat, what to eat, how much to eat and when to eat ..... in order to perfectly cooperate with their daily training. Today, I will tell you about the private education diet of senior healthy women and four sisters!
How to eat breakfast?
How to eat lunch?
How to eat dinner?
How to eat extra meals?
Tips for indulgence day meal.
Keywords: diversification
As long as you are not thin (body mass index < 18.5) or have poor gastrointestinal function, the more foods with high satiety index, the better.
Staple food: coarse grains account for at least half of the staple food.
High-quality protein: You can have a boiled egg with a cup of skim milk for breakfast, a palm-sized fish, poultry or lean meat for lunch, and a fist-sized tofu for dinner.
Vegetables: Eat 250 grams (or more) of vegetables for lunch and evening, mainly dark vegetables and green leafy vegetables. Eat more vegetables first, then eat less staple food. Cooking methods include stir-frying and cold salad.
Diet: You can choose fruits, nuts and low-fat and low-sugar yogurt.
Not much to say, post our sister's daily diet for your reference.
First, about breakfast:
When I woke up, I hadn't eaten for almost ten hours, and my body didn't have enough nutrition and energy to supplement. Protein, in particular, has been recycled in the body and absorbed by hair, skin and nails. , or used to produce antibodies against bacteria invading the human body. So, be sure to use breakfast to replenish energy. At this time, the body will consume more energy to supply nutrients needed by muscle tissue.
? The choice of breakfast is mainly based on foods with more water, more fiber and low calorie density. These foods can not only increase satiety, but also have low fat content. Such as kiwi fruit, pitaya, oatmeal and so on.
? It is best not to eat sweets in the morning, because sugar is particularly easy to be absorbed by the human body in the morning, which will raise your blood sugar and make you obese over time.
Many people like to eat heavy flavors, and there are often many dips in breakfast. I don't know that these dips contain too much sodium, which is also one of the culprits that make you fat, so try to avoid these seasonings.
Case 1: Two fried eggs+carrots and cucumbers cooked in olive oil+a white cake.
Case 2: one brown sugar steamed bread (menstrual girls can consider eating this)+three whole eggs+a banana+various vegetables (tomatoes, cucumbers, vegetables, carrots, sometimes eaten as meals).
Case 3: A brown sugar steamed bread+a small portion of finely cut vegetables (carrots, cucumbers and tomatoes)+a small portion of black rice porridge +2 pieces of cold beef (high-quality protein source, which is suitable for morning, afternoon and evening).
Case 4: semi-steamed purple potato+small portion of fennel scrambled eggs+half passion fruit+an orange (orange is a highly recommended fruit with low GI value, plenty of water and good taste).
Case 5: semi-steamed purple potato+a little steamed carrot and yam+a whole egg+green leafy vegetables+a little nuts (if you eat less than two eggs a day, I personally recommend you to eat whole eggs).
Case 6: Eggs fried with peas and quinoa (quinoa once gave birth to a super food for Indians. Quinoa originated from Mayan civilization and is the "golden millet" given by nature to enthusiasts. It contains the whole protein, minerals and 9 kinds of amino acids needed by human body, with low calorie and strong satiety. It is a very high-quality health food! Won the favor of many trainers)
Select prompt:
High quality protein: such as fish and poultry, lean meat, eggs, etc.
Whole grains: such as oats, miscellaneous grains rice, beans, whole wheat bread, etc.
Fruits with low sugar content: such as oranges, grapefruit, apples, etc.
Dark green leafy vegetables.
To put it simply, those with high protein content, rich fiber content, rich dregs, chewy, high moisture content and large volume feel full. And sweet drinks, desserts, potato chips, biscuits, sweets, etc. They are all full and will be hungry after eating for a while (energy is not low).
Two. About lunch
Lunch is the most important of the three meals a day, providing the most energy and nutrition for the whole day, accounting for 40% respectively; It supplements people's physical and mental strength for a day and plays a connecting role. Therefore, we should not only have a full lunch, but also eat well.
A healthy and scientific lunch should be based on cereals, with plenty of vegetables and fruits, moderate meat, eggs and fish, and less oil, salt and sugar. In addition to choosing cereals, it is best to have coarse grains for lunch, so that the blood sugar in the afternoon will be more stable and released more slowly, and the sugar source in the brain will last longer. Coarse grains can be corn, sweet potato, etc. Pay attention to the ratio of 123 for nutritious lunch, that is, the distribution of food portions: one sixth is meat or fish or eggs, two sixth is vegetables, and one sixth is rice or noodles or flour (that is, the ratio of the three is 1: 2: 3). Because some high-protein foods are also high in fat, it is best to choose soy products and fish with low fat content to control the intake. Taking meat as an example, 75g pure meat is more suitable for lunch. The three lows and one high of lunch also need special attention, that is, low oil, low salt, low sugar and high fiber.
Case 1:
Boiled egg noodles with olive oil, the ingredients are: meat sauce+chopped green onion+common seasoning. The side dishes are: tomatoes+Chinese cabbage+eggs.
Case 2: A large number of colored peppers+half a purple potato+1 corn+scrambled eggs with olive oil and chopped green onion+secret braised chicken legs (peeled)
Case 3: beef cold slices 3 Liang+homemade purple potato paste+meat floss. (New way to eat, first-class taste, friends can try and add their own new practices, it's fun, babies)
Case 4: Broccoli (boiled in coconut oil)+tomato+goat milk+ribs soup rice+ribs.
Case 5: A purple potato+a sweet potato+four eggs+a yogurt nut+a steamed meat+several vegetables (Chinese cabbage, tomato, lotus white)+a little pitaya.
Case 6: A hodgepodge of one or two pieces of rice+tuna, cucumber, carrot and tomato (if time is too late, I will mix these foods together and dip them in olive oil).
Case 7: Pumpkin+Chinese cabbage+beef+fish fillets (simple and easy, very suitable for office workers)
Intimate reminder:
You really don't need to be 100% perfect in every little detail. Overall calories and nutrition are more important, and putting the cart before the horse is meaningless.
The key is not whether a certain food can be eaten, how much to eat, and when to eat it, but that you must have the overall calories and some basic knowledge of nutrition, and make a method according to the principle, so as to ensure that you can calmly cope with any eating environment. Always train and eat smart!
Three. About dinner
Generally, most people's training time is in the evening or in the evening, but the training time of professional bodybuilders is not limited to this, so today we are discussing how ordinary bodybuilders eat fitness dinner. (Everyone chooses this time to exercise, mainly because it is better than being busy with work and study during the day. )
So for the fitness crowd in this period, we roughly divide "dinner" into these three situations:
One is to eat before practice.
One is to eat after practice.
The other is to eat before practice+eat after practice.
Generally, I choose to eat before training, and I have plenty of time. I can cook the meal around 5 o'clock. At this time, we still choose to eat a wider range (compared with eating after 7 o'clock), because at this time, eating has enough time for us to digest before going to sleep.
Carbohydrate staple food+protein (meat protein \ \ \ \ \ protein \ \ \ \ protein \ \ \ \ protein
1. Carbohydrate staple food: Try to choose grains with low GI and low calorie, such as quinoa, brown rice, corn, sweet potato, purple potato, pasta, buckwheat (flour), oat (pure) and whole wheat bread.
2. protein: If the fitness is arranged in the evening, then the intake of protein is definitely indispensable (the relationship between fitness and protein has been repeatedly said before, whether it is to gain muscle or lose fat, the intake of protein is indispensable). Food choices, such as: all kinds of meat (lean meat), chicken breast, beef, fish and shrimp, lean pork, etc. And eggs, dairy products and beans are all excellent sources in protein.
3, beneficial fat: fitness also needs to consume high-quality fat, high-quality fat sources such as: edible oil (olive oil, coconut oil, linseed oil, rapeseed oil) and various nuts. Please pay attention here. We suggest putting intentional fat in breakfast and lunch as much as possible. In other words, nuts should be eaten at breakfast or during the day. When cooking at noon, you can put some cooking oil properly. When cooking food at dinner, you can put as little cooking oil as possible. Even couples who lose fat can avoid high-fat foods at dinner (this is not particularly harsh for couples who gain muscle or keep fit).
4. Fruits and vegetables:
Two suggestions: First, most vegetables are low in calories and GI, so you can eat more vegetables for dinner. Vegetables are rich in vitamins, minerals and dietary fiber, which can provide little satiety; Second: before 7 o'clock, you can eat some fruit properly, but it definitely does not mean that you can use fruit as a meal substitute.
Case study:
Case 1: A corn+a whole egg+roast chicken breast with green pepper and carrot+half an orange+half an passion fruit+a walnut.
Case 2: steamed broccoli+steamed carrot+steamed purple potato+black pepper chicken breast+one whole egg+one third avocado.
Case 3: semi-steamed purple potato+a little meat floss+curry chicken breast mud mixed with peas+small portion of green pepper pasta+chicken nuggets.
Case 4: spaghetti fungus mixed with green pepper+diced chicken+boiled mushrooms+a handful of almonds+a small apple (I soaked it in lemon)
After practice, I think this is the choice of most office workers, because many of them get off work from 5 to 6: 30. At this time, most people are used to going directly to the gym and eating a little after exercise (some partners choose not to eat directly, or use fruit+yogurt instead of meals, which is not desirable).
A small amount of carbohydrate staple food+more protein+more vegetables+a small amount of low-sugar fruit or no fruit.
1, carbohydrate staple food: usually eaten after practice, after 7: 30. If everyone's sleep time is 1 1, then the time available for digestion is more than 3 hours (this does not mean that people will not digest after falling asleep. After the human body falls asleep, its metabolism will decline, but some people with more developed muscles still have a strong metabolism after falling asleep. But you'd better not abandon the staple food. After general training, it is necessary to supplement carbohydrates in time to promote recovery and enhance exercise effect. The staple food rich in dietary fiber can provide a good feeling of fullness. The ingredients are selected as above.
2. protein: After exercise, you can choose to eat a piece of chicken breast, or a steak+a little sweet potato+some vegetables. Protein consumes more calories in the process of digestion than carbohydrate staple food, and protein can also provide good satiety. In this regard, the proportion of protein can be increased in the diet after exercise.
3, fruits and vegetables: vegetables, in fact, for vegetables, "it is enough to eat!" Although this sentence is a bit extreme, it shows that eating more vegetables is not a big problem. If you are afraid of being hungry at night, being fat and eating too many calories, you can appropriately increase the amount of vegetables. Fruit: After 7: 30, it is recommended to eat less fruits, grapes, sugar cane, etc. And try to avoid them. You can eat grapefruit and so on. , but less, less, less!
Case study:
Case 1: shredded cucumber+shredded carrot+shredded laver+shredded lettuce-+tuna (there is a layer of brown rice below)
Case 2:
Green pepper and carrot+asparagus+cod+brown rice (bottom)
Cod is a very good source of protein, with low calorie and good taste. Recommended recommended! ! !
Case 3: Vegetable Chicken Breast Salad
Case 4: Steamed Bass+Colored Pepper
Case 5: purple rice +3 scrambled eggs+a little banana (you can eat more on leg squatting day, babies)
This is a flexible collocation scheme, mainly considering the time and actual needs of different groups of people.
Eat before training: You can eat some food half an hour before training or within 1 hour to repel hunger! At this time, you can choose some healthy snacks and fruits, such as the oatmeal cookies we sent in Weibo a few days ago, as well as protein powder oil-free popcorn and brown sugar oil-free cake. As for fruits, bananas are naturally a good choice. You can eat whole wheat bread or boiled eggs. But don't overdo it, it can repel hunger.
Eat after practice: After practice, you can follow what you said before: carbohydrate staple food+protein (meat protein \ \ \ non-meat protein)+beneficial fat+fruits and vegetables. However, the overall amount is appropriately reduced according to individual circumstances.
There are two collocation schemes for eating before practice and eating after practice:
The first is the main meal (carbohydrate staple food+protein (meat protein \ \ \ non-meat protein)+beneficial fat+fruits and vegetables), put it in front, and have some healthy snacks after exercise. The second is to eat healthy food before practice and put the main meal after practice.
4. About extra meals:
Practice three points and eat seven points: fitness without meals is a mess!
A. why do you want to add meals to fitness?
? Nutritional supplement is essential in the process of fitness, and 70% of the fitness effect depends on your diet. A reasonable diet can make the fitness effect more ideal. If the extra meal is well designed, it will definitely make you get twice the result with half the effort. For most fitness enthusiasts, it is more appropriate to add about 2 meals on the basis of three meals.
B.how many calories is appropriate for extra meals?
? Basically, the calorie of the extra meal will be lower than that of the main meal, between 300 and 500 kilocalories. For women, this number may be less, about 150-300 kcal.
? C. what do you eat before and after fitness?
? In fact, there is a certain emphasis on the time of adding meals before practice, because people's blood sugar will fluctuate after eating, and blood sugar will rise first and then fall after eating, so choosing the right exercise time can achieve the best effect of adding meals. Generally, 30-60 minutes after a meal is the highest value of blood sugar, so we usually add meals half an hour before fitness. It is suggested that the meals before strength training (be careful not to lose weight) should be mainly carbohydrate-rich foods, such as bread, cereal, bananas, raisins, sports drinks and so on. Remember, this is a dietary tip to "save protein and effectively prevent muscle decomposition". Eating soft food after fitness is more conducive to the rapid absorption and recovery of the body.
For example: protein powder? Milk? Bananas? Oats, whole wheat bread, eggs
Note: Avoid high-fat foods (high-fat foods are not easy to digest, and the body will produce acidic metabolites when metabolizing high-fat foods, which will aggravate fatigue. Spicy and irritating foods should also be avoided. )
The following is our snack series:
Verb (abbreviation for verb) is about overeating.
Indulge in a big meal is a big meal without calories. Because of the low frequency, big meals are usually only once or twice a week, and the intake is not large, which generally has no effect on restoring metabolism. The value of indulging in big meals lies in the psychological level. It is a very cost-effective transaction to obtain great psychological satisfaction and effectively relieve stress at the expense of lower excess calorie intake.
Key operation points:
1. Enjoy food without counting calories, but don't overeat, which will obviously slow down the progress of fat loss;
2. Avoid weighing the next morning. The increase of water weight will cause unnecessary negative emotions.
3. A big meal, which can restore and maintain calories in a single day, will not bring a trace of fat growth at all. It takes a cycle to lose or gain fat, so eating a big meal won't make you lose weight! It must be just that the water in my stomach bounced back. It is suggested that these two kinds of rest should not be weighed within two days, and there is no need to entangle them at all.
?
Good figure and enjoying food really don't conflict!
We have proof!
Case 1: Chen Chen
Fitness is not an ascetic. Fitness is just a way of life, not the whole life. Chocolate, fried chicken, sushi, fried dough sticks and barbecue desserts are not enemies. Learning to enjoy them occasionally will make life and fitness more meaningful!
Case 2: Linzi
Lin Zi is a fan of cheese and pizza, but she is also the national champion of miss figure! Six-pack abdominal muscles, clear lines, off-season, she doesn't eat hard boiled or hungry every day!
What is the ultimate goal of fitness? Let's exercise for a better life and improve the quality of life, instead of being an ascetic! ! Of course, when I say don't be too hard on your life, I don't mean that you should take a popcorn, put some chocolate in your pocket, and then sit down and have a few drinks.
Case 3: Chen Si
This is our invincible ass goddess! Big girls in Europe and America!
Most people who seriously train to lose fat often make a strict diet plan for themselves in order not to ruin the results of their hard training. Almost all these schemes are low-fat, low-carbon and high-protein, and the cooking methods are almost primitive. In this state for a period of time, in order to adapt to the reduction of calorie intake, our body will also reduce calorie consumption accordingly to complete the work. So a new concept is put forward to break the state that the body reduces calorie consumption, which is indulgence. To put it bluntly, it is to break the physiological and psychological habits of previous diet through diet adjustment on a certain day, so as to achieve better fat-reducing effect.
Case 4: Zhou Zhou
Zhou Zhou is actually a yoga goddess who eats and controls perfect figure and food!
Indulging in big meals is very helpful for people to release psychological and physical pressure after long-term strict dietary requirements. In fact, the indulgence meal can more or less achieve the function of carbon charging, that is, the glycogen in the body is fully supplemented, so the indulgence meal the next day is very suitable for resistance training of large muscle groups, such as the hedging group training we mentioned earlier. A high-intensity training will consume all the extra calories you took in the day before.
Many girls don't like strength training, but strength training is more important.
I hope everyone can fall in love with sports as soon as possible. If you have been running or doing other aerobic exercises, and you don't enjoy it very much, but you have been gritting your teeth, then try strength training, which will definitely make you lose weight faster, haha.
Because even if you can tolerate a low-density aerobic exercise (such as jogging) for an hour every day, eating only a piece of bread and drinking a cup of coffee every day, you will only make yourself fatter and fatter. Simply put, your body has a metabolic rate (BMR). When you go on a diet for a period of time, your calorie intake is too low for a long time, so that although you will lose weight, your metabolic rate will be lower and lower to avoid energy loss (your body starts survival mode). Once you lose weight, you get back to your usual calorie intake. When your BMR drops sharply, you can consume fewer calories than before you lose weight. As a result, you eat too much, which causes your weight to rebound and get fatter and fatter. Your body is actually very smart. When you jog more than four times a week, you will see obvious weight loss in the first week. But when your body is used to consuming energy like this, it won't help you lose fat. In disguise, you have to run more and longer before you can continue to lose weight.
To have a well-defined figure, you need muscles. Only strength training can build muscles. There are three things that will affect your body shape: your skeleton, muscles and fat. You can't change your height and skeleton, but you can change the proportion of muscle and fat in your body. If you want a model's figure, you must increase your body to muscle ratio and reduce your body to fat ratio. Body-muscle ratio is the weight of your body muscles divided by your total weight. So is the body fat rate.
Most girls don't touch gravity training because they don't want to become muscular men. But in fact, girls will never become like boys, because boys have much more testosterone than girls, and you need a lot of testosterone (you must have a ball) to build that kind of muscle. So it is always much easier for boys to practice muscles than girls. Those muscular girls you are afraid of, in fact, they must insist on doing muscle training for at least four to ten years, and some even have to take steroids to get in shape. So don't be afraid at all.