What is good to eat to build muscle and reduce fat?

What is good to eat to build muscle and lose fat? You must do adequate warm-up exercises before strenuous exercise. Exercise is very important in our daily lives. Yes, aerobic exercise is very beneficial to our body. Maintaining physical health is the first priority of exercise. Understand what is good to eat to build muscle and lose fat. In 3 steps, we will teach you how to eat healthier by reducing cooking oil. Quickly. Get moving! What to eat to build muscle and lose fat 1

If you are already used to cooking oil, you don’t need to change it too deliberately. On the contrary, the dosage ratio needs to be considered. Because oil has high calories, if it is not controlled well, it is likely to burst! Especially those whose goal is to lose fat, they should still pay attention during the cooking process and try to cook in a way that is oil-free and refreshing.

Cooking Tip 1: Use the fat extracted from meat to stir-fry

This method is a technique I learned from celebrity chef James. He emphasized the use of the fat extracted during the heating process. The natural oils or soups make the flavors of the dishes more integrated, while also achieving waste-free and healthy effects. I think this method is very useful, so some recipes (mainly chicken leg dishes) will use the fat from the chicken skin to stir-fry directly, and the dishes will be particularly fragrant. Recipes for chicken breasts are not recommended, because after peeling the chicken breasts, excess fat cannot be squeezed out, and you need to pour about 3 to 5 ml of additional oil.

Cooking Tip 2: Use a non-stick pan to reduce the amount of oil used

Due to the characteristics of the non-stick pan, it is difficult to fry ingredients with high fat content, such as chicken legs, salmon, and bacon. Waiting, the excess oil will be forced out, that is, there is no need to add additional oil, and the pot will not stick to the pot. If you are cooking meat or vegetables with low fat content, you can also reduce the amount of oil used.

Cooking Tip 3: Marinate the meat first to keep the tender texture

Take chicken breast as an example. Since the chicken breast itself lacks oil and has a dry texture, marinate the chicken breast. When cooking, I suggest that in addition to basic seasonings such as salt and pepper, you can also add an appropriate amount of olive oil or avocado oil, about 3 to 5 ml per piece, and marinate for 20 minutes to a few hours. In this way, in addition to forming a thin film on the surface of the chicken breasts to lock in moisture, and making the chicken breasts more tender and delicious, if you use a non-stick pan, you can fry the chicken breasts without pouring additional oil, or you can just pour a little oil to let the chicken breasts color. What to eat to gain muscle and lose fat 2

Brown rice can regulate unsaturated fat, accelerate intestinal peristalsis, and prevent constipation and intestinal cancer; the dietary fiber contained in brown rice combines with cholesterol to promote the excretion of cholesterol, thereby helping high Patients with dyslipidemia can lower blood lipids; brown rice has a low glycemic index, which makes people feel full easily and helps control food intake; brown rice is a natural diuretic, which can promote metabolism and remove excess nutrients and toxins from the body; in addition, it can also prevent Fight fatigue and disease, maintain physical strength, and achieve both beauty and weight loss.

Nutritional highlights: The vitamin E rich in germ can promote blood circulation and effectively protect the whole body. Additional advice: When making brown rice, pay attention to carefully selecting the brown rice before entering the water, sorting out the rice husk and other impurities that have not been removed, and steaming it after simple rinsing. It is best not to soak, so as to ensure nutrition. Ingredients are lost as little as possible. You can also add a few red dates during the cooking process to make the rice taste better.

A great weight loss product that satisfies cravings while maintaining low calories. The nutritional content of turkey is not compromised due to its large size. Turkey meat is not only tender and light in texture, but also has the advantages of "one high and two low" in terms of nutritional value: one high means that the protein content is high, more than 30%; the other two low means that the turkey meat has low fat and cholesterol content. Therefore, turkey is the best choice for people who want to lose weight and love eating meat.

Nutritional highlights: 100 grams of turkey breast meat contains 22.4 grams of protein. Additional tip: If you love sandwiches, make yourself a simple and healthy turkey sandwich. Cut the baguette (slender and suitable for a whole piece of sandwich material) in half crosswise and cut the turkey into thin slices. Wash the lettuce, wash and slice the tomatoes. Spread the turkey slices on the bread and sprinkle enough black pepper to taste. Finally, place tomatoes and lettuce on top of the turkey.

Supplementing high-quality protein for low-fat dieters. For women who follow the low-fat diet, the choice of non-vegetarian food is very important. Nutritious salmon is of course our best choice. Salmon is a high-protein, low-calorie healthy food. In addition, it also contains a variety of vitamins and minerals such as calcium, iron, zinc, magnesium, and phosphorus, as well as rich unsaturated fatty acids. Salmon contains the most omega-3 unsaturated fatty acids of all fish (approximately 27 grams per 100 grams of salmon).

Nutritional highlights: What should women who are on a low-fat diet have to do if they are lacking in protein? Of course, choose salmon that is rich in high-quality protein and relatively low in calories. Every 100 grams of salmon contains 22.3 grams of protein. Additional advice: If possible, it is ideal to eat salmon 2 to 3 times a week. Here’s another simple cooking tip for recycling waste: turn leftover salmon fillets into salmon porridge. Spread some salt and ginger on the salmon fillets and marinate for 15 minutes.

Use a casserole to cook a pot of white porridge. When it is cooked, put the fish fillets in, cover the lid and turn off the heat. It will be ready after 10 minutes.

Replenish the lost fiber for low-fat dieters. Commonly used foods on the market Ball-shaped lettuce, wrinkled butter lettuce, and lettuce can all be counted as a type of lettuce. Compared with another common vegetable, cabbage, lettuce contains more fiber and has the effect of eliminating excess fat. It is a very good weight loss food. In addition, because lettuce leaves contain lettuce, it also has the effects of analgesic and hypnosis, lowering cholesterol, and treating neurasthenia.

Nutritional highlights: The rich fiber can supplement the lack of fiber absorption in the meat-eating diet method. 100 grams of lettuce contains 1.52 grams of dietary fiber. Additional suggestions: In addition to making common lettuce salads, you can also store some washed and peeled lettuce in the refrigerator. You can take it out and eat it when you have a meal or when you want to eat, and replenish it at any time.

Add vitamins and trace elements to low-carbohydrate dieters. Asparagus is an aristocrat among vegetables: although the price is slightly more expensive than other vegetables, the taste is indeed fragrant and delicious. Compared with ordinary vegetables, the vegetable fiber contained in asparagus is soft and delicious, and it also contains more vitamins and trace elements. In addition, asparagus is rich in folic acid. About 5 asparagus stalks contain more than 100 micrograms, which has reached 1/4 of a person's daily requirement.

Nutritional highlights: Eat a plate of asparagus, its rich vitamins and trace elements can make up for your vitamin deficiency. Additional suggestions: First of all, it is best to cook asparagus whole, so as to maintain nutrition to the greatest extent; in addition, asparagus has most of its nutrients in the tips, it is best to tie the asparagus and cook it head up to maintain nutrition.

Get rid of the dark yellow complexion after losing weight. This kind of plain and cheap vegetable has no less nutritional value. Zucchini contains more vitamin C, glucose and other nutrients, especially calcium. Moreover, zucchini is rich in water and can moisturize the skin.

Nutritional highlights: No matter what weight loss method they follow, people who lose weight usually feel that their complexions are yellow and their skin is sagging. Zucchini, which is rich in water, can help you clear away the dark yellow spots after weight loss and restore your fair complexion. Additional advice: Zucchini should not be eaten raw, and should not be overcooked when cooking to avoid loss of nutrients. In addition, zucchini is cold in nature, and people with weak spleen and stomach should eat less or eat it with caution.

Maintain skin elasticity and moisture. Like zucchini, tomatoes are also a favorite of supple beauties. The moisture content of fresh tomatoes and tomato juice is as high as 94%, and the rich lycopene in tomatoes has a protective effect on cardiovascular disease and can reduce heart attacks. In addition, the niacin in tomatoes can maintain the normal secretion of gastric juice, promote the formation of red blood cells, help maintain the elasticity of blood vessel walls and protect the skin.

Nutrition Highlights: Want to lose weight while maintaining skin elasticity and moisture? So, when eating tomatoes, the more the better, it will make you hydrated, fresh and infinitely beautiful. Additional suggestions: Compared with tomatoes that are quickly ripened by redness-enhancing agents, naturally ripe tomatoes are more nutritious and have a particularly fragrant taste. Therefore, when purchasing, it is best to choose naturally ripe tomatoes.