1, brown rice. As a kind of green food, brown rice has a good effect on obesity and gastrointestinal dysfunction patients, which can improve physical fitness and metabolism. Eating brown rice is a very popular way to lose weight in Japan. It is understood that after eating brown rice, the blood sugar of human body rises slowly, and the blood sugar is not easy to rise and the cell absorption is reduced, which can achieve the effect of losing weight.
2. Barley. Barley is rich in dietary fiber, and its nutritional content is similar to other cereals, so it can be used as a staple food during weight loss. At the same time, it is also a good choice to make barley into tea. Dietary fibres contained in barley tea can adjust the digestion and absorption function, thus delaying the absorption of nutrients. Dietary fibres can also produce satiety, avoid excessive intake of heat, fat and carbohydrates, and has the effect of preventing and treating obesity.
3. Corn contains more crude fiber, which is 4~ 10 times higher than polished rice and polished flour. Corn also contains a lot of magnesium, which can strengthen the peristalsis of intestinal wall and promote the elimination of body waste. It is rich in calcium, phosphorus, selenium, lecithin and vitamin E, all of which have the function of lowering serum cholesterol. The ingredients and functions of the above corn are very beneficial to lose weight. At the same time, when the corn is ripe, the tassel has diuretic effect and is also a good helper to lose weight.
4, winter melon. Wax gourd is a low-priced vegetable with high nutritional value, and it is rich in calcium, iron, phosphorus and vitamins, especially propiolic acid, which can prevent obesity, achieve the effect of diuresis and detumescence, and is suitable for edematous obesity. The crude fiber contained in hawthorn can promote gastrointestinal peristalsis. The acidity can enhance the activity of pepsin and promote the decomposition of fat. If you are too full, you can eat hawthorn to digest food.
5. Kiwifruit. Kiwifruit is rich in vitamin C and minerals, which can provide moisture for the skin. It is a low-calorie and low-fat food, and it can achieve the effect of nutrition and fitness, as well as whitening and exfoliating. Papaya contains papain which can break down sugar, protein and fat.
When is the best meal to eat carbohydrate during weight loss?
It is suggested that carbohydrate should be taken at breakfast and after training during fat reduction.
breakfast
Breakfast is a good time to supplement the body energy with complex carbohydrates. After fasting all night, the blood sugar level is relatively low and the muscle glycogen content is also very low. At this time, the carbohydrate ingested into the body will give priority to the glycogen that the body lacks, so it is unlikely to be stored as fat. At the same time, it can start the metabolism of a day and maintain the continuous output of energy.
Suggestions for breakfast carbohydrate selection:
Recommend compound carbohydrates: brown rice, oats, corn, sweet potato and purple potato, with a little low-sugar and high-fiber fruit is the best.
Recommended amount of fat reduction: complex carbohydrate is about the volume of your fist, and fruit is about the volume of your half fist.
Post-training carbohydrate strategy
Whether it is resistance training or aerobic training, you should eat carbohydrate immediately instead of not eating it.
During the period of fat reduction, calorie consumption is greater than intake, and it is also one of the important tasks to maintain our muscles to the greatest extent. Otherwise, it will soon enter the platform period because of the decline of lean body weight. Making good use of the carbohydrate after training can help us achieve the goal of maintaining lean body weight to the greatest extent.
After high-intensity training, glycogen will be depleted and depleted to some extent, and protein in muscle will also be decomposed. At this time, the intake of carbohydrate with high glycemic index will increase blood sugar and stimulate insulin secretion, thus creating a high anabolic environment and helping to accelerate the synthesis of glycogen and amino acids.
At the same time, after high-intensity training, the sensitivity of muscle cells to insulin is enhanced, and the glucose transporter GLUT-4 in muscle cells becomes active. The carbohydrate intake goes more to your muscle cells than to your fat cells. Carbohydrate is more about repairing damaged muscle tissue, which will not only be stored as fat, but also help to maintain your lean body weight. If the basal metabolic loss is reduced, your fat-reducing efficiency will be improved.
During the whole fat-reducing period, plus high-intensity training, the stress level in the blood increased, and the stress hormone cortisol was at a relatively high secretion level. At this time, the intake of carbohydrate with high glycemic index can quickly restore physical strength, which is also beneficial to restore cortisol to a normal range and relieve physical stress during fat loss.
How to arrange your own carbohydrate during weight loss?
Many friends who are in the period of reducing fat will have doubts about whether it is good to skip dinner or just eat fruits and vegetables. In fact, we only need to calculate your calories and the energy you need every day, and when to eat it is not necessary to care.
If you gain muscle and lose fat in a normal training, then it is the best way for you to control the dietary interval regularly for three meals, four meals and five meals every day, instead of strictly not taking in energy at night, which is not particularly good for our health.
As we know, carbohydrates are composed of three elements: hydrocarbon and oxygen, in which the ratio of hydrogen and oxygen is 2: 1 which is the same as that of water, so they are called carbohydrates or carbohydrate compounds. On the basis of our normal training, these are divided into two situations.
The first is muscle gain and weight gain, and we need to consume 4 to 6 grams of carbohydrates per kilogram of body weight. If we have a weight of 80 kg, then we have to consume 4 to 6 grams of carbohydrate per kg during the muscle gain period, so the total intake of carbohydrate is about 320 to 480 grams. When we gain muscle, we usually consume carbon and water for 5 to 6 meals.
We can choose to eat six meals a day, at 7: 00 am, 10 am, 12 am, 4: 00 pm, 7: 00 pm or even 10 pm. Eating six meals in these six time periods takes in 380 grams to 480 grams of carbohydrate, which is equivalent to eating 60 to 70 grams of carbohydrate per meal.
And 60 to 70 grams of carbohydrate is about 250 to 350 grams of rice, and 100 grams of rice is about 25 grams of carbohydrate. Only in this way can normal carbohydrate supply be guaranteed during muscle gain. If you don't know how much rice to eat, use a scale to weigh grams to ensure the carbohydrate intake in our plan.
Then what principles should we follow when doing the fat reduction period? The carbon water cycle is to divide our diet cycle into three days, in which the carbohydrate gradually decreases, reaches the lowest level and recovers on the fourth day.
This cycle is that your weight per kilogram eats 6 grams of carbohydrate on the first day, drops to 4 grams on the second day, and drops to 2 grams on the third day.
We need to have enough carbohydrates to ensure your strength training, and secondly, we need to show the details of muscles to reduce fat. Therefore, the calories of carbohydrate will also drop in a step-by-step manner, and on the fourth day, you can return to your carbohydrate of 6 grams per kilogram of body weight.
If we start to reduce fat now, if you want to keep the maximum muscle mass, you should still eat 480 grams of carbohydrate on the first day, 320 grams of carbohydrate on the second day, that is, 4 grams of carbohydrate per kilogram, and only 2 grams of carbohydrate on the third day, that is, you can only eat 160 grams of carbohydrate all day.
We complete this complete carbon water cycle until the details of muscles appear, so as to preserve our muscles to the greatest extent.
Carbohydrate is very important, so it is not good for our health to eat too little or even not. Then there is another problem that our carbohydrates are divided into high GI and low GI. We'd better choose some carbohydrates with high glycemic ratio during the muscle gain period, and it is better to choose carbohydrates with low glycemic ratio during the fat loss period.
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