During the period of body-building and fat-reduction, the dietary principles are: eat less and eat more meals, have to eat breakfast, have more protein and can't quit carbohydrates.
Principle 1: Eat less and eat more.
Eating every three hours can make your nutrient supply more stable and sufficient. Doing so can also reduce the risk of body fat storage, promote you to develop healthier eating habits, and enable you to consume more dietary fiber, fruits and vegetables, as well as protein and water.
Principle 2: You can't skip breakfast.
We need to eat a rich breakfast to provide enough fuel for the body to improve metabolism and burn fat! Moreover, a rich breakfast can reduce the desire to eat in the future, which can help us to eat less snacks in disguise, so we have to eat breakfast!
Principle 3: More protein.
Every cell in our body needs to be constructed by protein. How much egg should we take? It is about twice the body weight, and a man weighing 70kg should take140g of protein.
Principle 4: Don't quit carbohydrates.
Foods rich in carbohydrates such as rice, noodles, fruits, beans and potatoes are very important, because carbohydrates are the main source of energy for the body, and our brain, central nervous system and heart all rely mainly on carbohydrates as energy. Therefore, at least one third of every meal should come from carbohydrates.
Diet table of three meals for fitness and fat reduction
Specific plan for ordinary meals
Breakfast: 1~2 eggs+milk/soybean milk+steamed buns/cereal/steamed buns/whole wheat bread/cucumber.
Lunch: coarse grains (beans/corn/cold-processed potatoes/oatmeal/oatmeal bread/whole wheat bread/cereal)+a small bowl of rice+some vegetables+fish.
Dinner: a small bowl of rice+eggs/scrambled eggs with tomatoes/scrambled eggs with cucumbers/scrambled eggs with leeks+kung pao chicken/beef tenderloin/fried shredded potatoes/fried yam/broccoli/roasted beef with potatoes/braised fish.
Specific plan for five/six meals
The so-called extra meal does not need to eat too much. A glass of milk, an apple and a corn are all simple extra meals. These things, whether office workers or students, can be carried with the bag.
The time for adding meals is probably between breakfast and lunch (around 0: 00 am/kloc-0: 00), and between lunch and dinner (around 3 pm).
If you are really hungry at night, you can add a corn or an egg four hours before going to bed, or you can make your own oatmeal. Don't eat within three hours before going to bed.
7: 00 breakfast
Recipe: porridge, milk, eggs.
Reason: Porridge is easy to digest, and cowboys and eggs are helpful for protein's supplement. Milk can also be replaced by orange juice, which can supplement more abundant vitamin C and make your spirit become good.
Extra meal at 9: 00
Recipe: Half an apple.
Reason: Apple is a fruit with low calorie and crude fiber, which can help to eliminate hunger. Because it is close to lunch time, half an apple is enough.
11:30 lunch
Recipe: rice (70g), fish (100g), shrimp (80g) and vegetables (100g).
Reason: Fish and shrimp are high-protein and low-calorie foods. Vegetables provide satiety, while rich dietary fiber also helps digestion.
15: 00 extra meal
Recipe: black coffee (350ml)+ whole wheat bread (2 slices) or a banana.
Reason: Black coffee is good for heart function and contains no fat, which is a good thing to speed up metabolism during fat reduction. If you choose whole wheat bread with coffee, you should avoid eating bananas.
17: 30 dinner
Assorted fat salad
Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, and a small amount of peas.
Practice: add vinegar or vinegar juice and mix together. Never use salad dressing, the heat is too high.
Reason: A mixed fat salad can completely meet the nutritional intake of a dinner. It is recommended that the ingredients should not be cooked with edible oil. Boiling, steaming and stewing are all good ways.
21:00 midnight snack
Recipe: low-calorie fruit.