During the fat-reducing stage, we must control the daily intake of calories and carbohydrates, keep the diet as clean as possible, eat as little oil and salt as possible, and eat more foods with a strong sense of fullness (steamed bread, oats, purple potatoes, sweet potatoes, brown rice, corn, etc. ).
Protein: Four eggs (two whole eggs and two egg whites) and a bottle of skim milk (a cup of protein powder can be used instead).
Carbohydrate: the staple food is about 50g (buckwheat steamed bread, whole wheat bread, noodles, oats, sweet potatoes, purple potatoes and flower rolls are all acceptable).
Fruits and vegetables: about 60 grams (small tomatoes or apples, oranges and other fruits)
If you are hungry between breakfast and lunch, you can eat some fruit instead.
The second meal: have dinner at noon around 12 (be sure to control the intake of oil, salt and calories, try to eat boiled water, or eat less oil and salt).
Carbohydrate (100g is appropriate): rice, noodles, jiaozi or rice noodles are all acceptable.
Protein is about 200g: beef, fish, chicken, tofu and shrimp are all acceptable (braising, stewing and steaming are optional).
Vegetables and fruits are about 100g: day lily, kelp, mushrooms, broccoli, bean sprouts, sweet peppers and spinach.
The third meal: eat at about 3: 30 (you must add meals before training. This meal is very important before training. Eating well will directly affect the quality and efficiency of your training that day. It is best to control each training within one and a half minutes, which can improve your testosterone and myoblast growth hormone levels. It is suggested to eat some foods with faster carbon absorption and less protein content before training, such as egg white, chicken breast pills and protein bars.
Carbohydrate: about 50 grams (such as sweet potato, purple potato, steamed bread, whole wheat bread, easy to absorb fast carbon)
Protein: 2 -4 egg whites, protein bars, and chicken breast pills (you can consult me if you need chicken breast pills and protein bars, which are essential for reducing fat and gaining muscle, with low calorie and strong satiety).
Fruit: I personally recommend bananas here. Sugar in bananas can be quickly converted into glucose, which is immediately absorbed by the human body. It is a quick energy source to improve your training state and quality. Banana contains potassium and electrolyte, which can relieve fatigue after exercise.
I'm here to tell you that you have to wait for more than half an hour or even an hour to train. In order to avoid nausea during training, you should give your body function after food is absorbed, and then go to training. The training quality and state effect will be very good.
The fourth meal: dinner at 6 pm (after the training)
Staple food: 50g- 100g (such as rice, noodles, steamed bread and jiaozi).
Protein: 100g (such as chicken breast, beef and fish)+a spoonful of 50g protein powder.
Fruits and vegetables: 200-300g (such as Chinese cabbage, carrot+apple, banana+walnut).
Fruit: a banana (eat quickly after training to provide energy)
The fifth meal: 8: 00 -9: 00 pm.
Fruit: apples, oranges, tomatoes and persimmons are all acceptable.
Protein: One bottle of milk, 1-2 packs of chicken breast pills.
Carbohydrate: a little whole wheat bread (about 50g is enough).
This meal at 9 o'clock in the evening is just to give you some advice, you can learn from it. According to your own situation, after all, you should strictly control carbohydrates and calories during fat reduction, eat less and more meals in your diet, and try to control oil, salt and calories by eating boiled water. I hope you can keep your mouth shut and get your legs closer to the body you want during the fat reduction process! ! !