Nutrition is essential for everyone, and people engaged in fitness training need adequate nutrition. Many people tend to devote all their energy to training and neglect nutrition. In fact, without proper nutrition, any training is ineffective. The following is my basic diet guide for beginners. Welcome to read and browse.

First, eliminate the need for food:

Here, we believe that a dieter will know that high-fat and high-calorie foods can't be ingested. Here we mainly mention some things that are often ignored by ordinary people:

1, high-salt foods: foods with more salt are not suitable for dieters, such as animal offal, vegetables, shellfish, foods with nitrite added, etc. This is also why we say that vegetables are not particularly suitable as the main ingredients for weight loss to some extent. Supplement: to prevent some people from taking it for granted or misinterpreting the meaning: not to say that you are not allowed to eat a dish, but to see clearly and choose the right dish. Know his limitations and values.

2. Pickled food: Pickled food, similar to sausages. It is also terrible for weight loss enthusiasts.

3. Pasta and cakes with baking soda: This is not only because of their high sugar content, but also because adding baking soda will increase the salt content of the food itself.

Specifically:

Contrary to what most people think, the most important food ingredient to lose weight is not fat, but carbohydrates! It can be said that it is the core factor that determines the success of weight loss.

What is the nutritional essence that carbohydrates provide to human body? The answer is sugar.

Although we can also use protein and fat as energy sources, the simplest and cleanest energy source is carbohydrate.

When you eat grains, vegetables, beans and fruits, you will take in carbohydrates, which will eventually be converted into various forms of sugar, providing your body with endless energy and motivation.

Don't think that carbohydrates are the chief culprit of obesity. In fact, carbohydrates are the most suitable energy source for the human body. This is the gene that our ancestors decided for us, just as a cat's sense of smell is naturally sensitive to protein. Blindly eating a high-protein and low-carbohydrate diet will not only cause a huge burden on the kidneys, but also make it easier to gain muscle and lose fat, because both processes require carbohydrates to participate in synthesis and metabolism.

Therefore, carbohydrate intake is necessary and should be the highest proportion of all foods. But how to ingest carbohydrates is very particular, so you must choose.

In sugar, all forms of concentrated sugar are monosaccharides, that is, white sugar, brown sugar, maltose, glucose, honey and syrup quickly release energy in the body, which will make blood sugar rise rapidly. If the body can't consume all this energy, it will be converted into fat and stored under the internal organs or skin.

Although fructose contained in fruit is also a monosaccharide, it does not need to be digested and quickly enters the blood. But unlike other monosaccharides, fructose is a carbohydrate that slowly releases energy, because fructose needs to be converted into glucose to participate in metabolism, which effectively reduces the impact on metabolism. So is lactose. However, different fruits release energy at different rates. For example, apples mainly contain fructose, that is, slow carbohydrates, while grapes, dates and bananas belong to fast carbohydrates in fruits because they contain glucose.

Flour and rice, such as white bread and polished white rice, are carbohydrates, which release energy quickly. Oats, brown rice, beans, whole wheat, rye and other carbohydrates that slowly release energy.

What is the significance of distinguishing fast carbohydrates from slow carbohydrates?

In order to help you avoid the adverse effects of food on your blood sugar as much as possible, as well as possible blood sugar diseases such as depression, inefficient exercise, overeating and even diabetes.

Let's do a glucose tolerance test first.

* Is it difficult for you to be fully awake within 20 minutes after getting up?

Do you have the habit of refreshing yourself with tea, coffee, cigarettes, wine or chocolate in the morning?

* Is it easy to fall asleep during the day or after meals?

* Is it easy to get tired at night? Or do you always take a nap during the day?

The reason for not exercising is often that you are too tired and just want to sleep?

* If you don't eat for 6 hours, will you feel dizzy or anxious?

* Do you feel that your interest and energy in things are declining?

* Easy to sweat or frequent migraine?

If the above four or more tests are positive, it proves that your blood sugar level is already in an unstable state, that is, it rises very high for a while and drops very low for a while.

Among them, genetic factors are decisive, but acquired eating habits also play an important role that cannot be ignored. Eating too many fast carbohydrates will make your blood sugar more unstable, thus falling into a vicious circle of eating too much and not wanting to move, eating too much and wanting to eat.

So in our daily diet, we should pay attention to choosing slow carbohydrates as much as possible.

For example:

Whole wheat, rye, miscellaneous grains bread, cheese

Oats, brown rice, beans, potatoes, fruits and vegetables.

To put it simply: oat is the best grain, whole wheat bread is better than any other bread, brown rice is better than white rice, and pasta is the best noodle. In addition, all beans are slow carbohydrates.

It is worth mentioning that when you eat slow carbohydrates, you'd better add some protein, which will not only help protein absorb it better, but also help stabilize your blood sugar level.

For example:

Add smoked salmon, two slices of rye bread and a handful of walnuts to one pasta.

In addition to fast carbohydrates and slow carbohydrates, there is another carbohydrate that is almost difficult to be digested and absorbed by the human body, which we call dietary fiber. Therefore, eating more carbohydrates such as vegetables, fruits, beans and potatoes also helps to improve constipation and satiety.

You can try to choose the above foods as the staple food according to your own situation. Except for one case, when you are about to do high-intensity anaerobic strength training or training, you can choose fast carbohydrates as energy supplement. The suggestion on the homepage is: white bread or bananas.

Finally, the Global Fitness Center should remind all the girls to quit all sweets and cakes as much as possible. Of course, it's hard. In short, do your best.

Second: foods that must be ingested:

1: water

Two thirds of the human body is water. Without water, we will die in four days.

Under normal circumstances, within 24 hours, the human body excretes 1.5 liters of water through urine, evaporates 750 ml of water through skin, loses 400 ml of water through breathing, and excretes 150 ml of water through feces. In other words, our bodies lose at least 2.8 liters of water every day.

In addition, our own metabolism will produce 300 ml of water, and the food in a normal diet will bring 1 liter of water. You can work out how much water we should add.

The answer is: at least 1.5 liters.

Note that this is just a standard for ordinary people who don't specialize in extra exercise. If you do regular exercise at least three times a week, 1.5 liters of water is not enough.

Water plays many roles in human body: dissolving minerals, acting as a transport medium, acting as a lubricant and regulating body temperature. When you feel thirsty, you are dehydrated, because your thirst mechanism has been turned on. Sports nutritionists have found that when the body is short of water by 3%, muscle strength will drop by 8%.

You need water to increase your muscles.

If you are engaged in a muscle building program, you must consume a lot of protein every day, and it is likely that you are adding protein powder and other sports supplements, such as creatine and nitrogen pump.

Protein is the nutrient that stays in the stomach for the longest time and needs the human body to mobilize the most energy for digestion and decomposition. The participation of water can greatly accelerate this process. On the contrary, if the supplement is not enough or timely, then protein can't be completely decomposed and absorbed, causing a great burden on the kidneys.

You need water to lose weight.

If you are on a fat reduction plan, then water can help you further improve your metabolism and make fat burn better.

Besides, drinking enough water can also help to avoid many diseases, including gastric ulcer, joint pain, asthma and allergies.

How to drink water?

For muscle-building partners who mainly focus on anaerobic strength training, it is recommended that men drink more than 3 liters a day and women drink more than 2.5 liters.

For the small partners in the fat-reducing group who mainly focus on aerobic endurance training, men suggest drinking more than 2.5 liters a day and women more than 2 liters.

What kind of water to drink?

Coffee? Tea? Carbonated drinks? Juice? Alcohol?

All wrong.

Coffee and tea contain caffeine. In recent years, studies have shown that caffeine intake will not cause dehydration, but the homepage does not recommend that you drink coffee and tea as water, because caffeine intake should not be excessive.

Juice and all other sugary drinks are the main culprits that make you thirsty. The glucose in them will make your blood sugar rise rapidly, and the body hopes to dilute the glucose in the blood by ingesting more water, which is also the reason why diabetics are often thirsty.

Alcohol is something that looks like water, but it actually dehydrates you.

So the answer is that it is best to drink mineral water, followed by pure water.

Suggestion:

1, office workers, especially white-collar workers who work at their desks for a long time, please put a large bottle with clear scale (such as 1L or 500ml) on your desk and plan when to drink it before.

Drink as much as possible during the day and drink less at night. For example, a small partner who plans to drink 3 liters can drink 2.2 liters during the day, 600ml from 5: 00 to 9: 00, and the last 200ml after 9: 00.

3. Be sure to replenish water in time during exercise, and don't exercise without a water bottle.

4. After getting up in the morning, you should drink a large glass (at least 350ml) of water in one breath.

5. Conditional friends can buy fresh lemons and soak them in water. Other decaffeinated herbs such as chrysanthemums, roses and barley are good choices.

2. protein's intake:

The average athlete must consume 1 ~ 1.5g protein per kilogram of body weight every day. That is to say, an athlete weighing 70KG must consume 70 ~105g of protein every day. Of course, for general fitness enthusiasts, especially non-muscle exercisers and women, the intake can be appropriately reduced. You can get enough protein from low-fat dairy products and legumes, such as milk, tofu, yogurt, cheese and peanut butter. . . Wait a minute.

3, iron intake:

Iron is an indispensable trace element for human body, especially for women, so we must pay more attention to iron intake. The forms of iron in food include:

1. blood matrix iron: bivalent iron, which comes from animal muscle and is needed for heme synthesis, can be directly absorbed by the intestine and is not easily affected by other nutrients, and the absorption efficiency is about 15%.

2. Non-blood matrix iron: it exists in spinach, figs, lentils, eggs, grains and other plants, mainly trivalent iron. When it passes through the intestine, it can only be absorbed through the interaction with other vitamins, and it is easily interfered by other nutrients, and the absorption efficiency is about 3-8%. Vegetarians mainly get iron from these plants.

4. The importance of vitamin C:

Vitamin C is of great significance for plants to absorb non-blood matrix iron, which is common in general fruits and vegetables. Most vegetarians do not have the problem of vitamin C deficiency.

5, vitamin B 12 intake:

Vitamin B 12 is an essential element to produce red blood cells and maintain the normal function of nervous system. Because vitamin B 12 only exists in animal products, it is also one of the nutrients that vegetarians are most likely to eat insufficiently. Fortunately, the recovery efficiency of vitamin B 12 is so high that vitamin B 12 deficiency is not common. The average vegetarian can still get enough B 12 from dairy products such as eggs, cheese, milk or yogurt.

If we classify the diet we usually eat according to its nutritional nature, it can basically be classified as:

Water, carbohydrates, protein, fat, vitamins and minerals,

Protein food is mainly introduced here. Why ingest protein? Because the human body ultimately supplies energy mainly through carbohydrates, fats and protein. As we all know, we must control the intake of fat and carbohydrates during fat reduction. In this way, our energy is naturally much less. If protein's intake is not supplemented at this time, there will be a very dangerous situation, that is, the body's energy intake is extremely small, which will lead to endocrine and even unhealthy organs.

Some trainers may say, don't we lose weight just to consume less energy? Having said that, you have to understand that taking less does not mean not taking it, or taking very little. If you lose weight in this extreme way, it is actually no different from the so-called diet.

Here, we suggest that the supplementary food in protein should be mainly fish. Of course, you can eat chicken if you dare. Don't eat pork, it will make your body fatter.

Foods that help you lose weight:

Some people may want us to say L-carnitine, which exists in red meat. Many people say that you can't eat meat to lose weight. We have just analyzed this problem from the perspective of having to eat protein. Now, from the perspective of L-carnitine intake, we should eat red lean meat. Even eat a lot of red lean meat.

However, you have to understand the truth that the scope of use of L-carnitine is very fixed. It is only suitable for those trainers who lack L-carnitine in their bodies, because L-carnitine is an amino acid in the human body itself. If you don't lack this amino acid in your body, no matter how much L-carnitine you eat, it's better than nothing. Of course, we have to understand a problem, that is, how to judge whether we belong to the category of L-carnitine deficiency? In fact, a typical method is to see whether you often eat foods rich in L-carnitine: lean meat, liver, egg white, kiwi fruit, papaya, aloe and so on. It should be noted that although fruits and vegetables also contain L-carnitine, which is the last three foods, its content is almost negligible.

Here we talk about several foods that can really lose weight:

1 Apple

Apples can give you a lot of satiety, and eating an apple will make you eat a lot less other things. And the fiber in apples will speed up your digestion, thus avoiding fat accumulation.

2. Yogurt

If you are a fan of low-calorie diet, under the same dietary conditions, using yogurt will lose 6 1% more fat than not using yogurt.

3. cereal

The ability to feel full is the strongest, which is why many people choose cereal as their staple food during weight loss.

4, bananas: rich in potassium carbonate, which helps to lower blood pressure. Among all the foods, almost no fat-free fast food with only 60 calories can meet the demand of sweets such as bananas.

5. Melon: Melon is rich in carotene and vitamin C. A small melon contains much more carotene than a glass of orange juice. Vitamin C is equivalent to a glass of orange juice, but it only contains 40 calories, less than 1 g of fat.

6. Pear: A crisp and juicy pear with only 50 calories and less fat than 1 g..

7. Pineapple: Two large pineapples of about1.80g not only contain fiber, but also fully meet the daily vitamin C requirement recommended by experts. At the same time, it only contains 70 calories and contains no fat.

8. Dried cuttlefish: A box of 50g dried cuttlefish only contains 120 calories, and contains more protein and iron, so it tastes very good.

9. Tuna: A tuna contains calories 120 calories, 2.5 grams of fat and 2.3 grams of protein.

10, prawn: Although the cholesterol content is slightly higher than that of shellfish, the saturated fatty acid is far lower than that of shellfish, and it contains a little nutritious heart? Omega fatty acids? 100 g prawn contains 80 calories, and the fat is less than 1 g.

1 1, duck breast: A piece of 120g peeled duck breast contains only 190 calories and 2g fat, but is rich in trace elements such as iron, zinc and B vitamins.

12, egg drop soup: Egg drop soup with chicken soup is nutritious. Drinking egg drop soup before meals can control appetite. To make low-fat and low-calorie soup, egg white can be used instead of whole eggs, so that a cup of egg soup only contains 90 calories and 1 g fat.

Five colors of a healthy diet

? Red? Drinking a small amount of red wine every day is 50? 100 ml, which helps to increase high density lipoprotein, promote blood circulation and remove blood stasis, and prevent atherosclerosis.

? Yellow? Refers to yellow vegetables, such as carrots, sweet potatoes, pumpkins, tomatoes and so on. Rich in carotene, it can improve immunity for children and adults.

? Green? Refers to green tea and dark green vegetables. Green tea has obvious anti-tumor and anti-infection effects.

? White? Oatmeal or oatmeal. Studies have confirmed that eating 50 grams of oatmeal every day can reduce the contents of cholesterol and triglycerides in the blood, which is more effective for diabetes.

? Black? Refers to black fungus. Eat black fungus 5 every day? 1.5g can significantly reduce blood viscosity and blood cholesterol, which is helpful to prevent thrombosis.

Specific diet:

If you really want to lose weight, then you must not eat food with too high temperature or too heavy seasoning, such as deep frying and soy sauce explosion. The former way will make the nutrition in the food lose, which will lead to the waste you eat and your body can't absorb it. The latter method will increase the fat, sugar and salt content of food itself, which is not conducive to our weight loss goal.

Ideal is steaming, boiling, stewing, etc. It will also greatly reduce your appetite or the taste of food. However, it also helps you to improve the effect of losing weight from the side.

In addition, we must pay attention to avoid sitting or lying down immediately after every meal, which is not only bad for our health, but also not conducive to the disappearance of fat. Too much fat will accumulate in the abdomen, especially in the lower abdomen. Try to stand for 20 minutes after each meal, without walking or running, just to avoid fat accumulation caused by sedentary.

As for the importance of eating more meals a day, it goes without saying. If the total food intake is 2KG a day, it used to be 3 times, but now it is changed to 5 times. Eating less every time helps the digestive organs to share part of the pressure and avoid excessive accumulation of fat. This also proves from the side that if you only eat twice or once a day, it will affect weight loss. Because the digestive organs don't work for a long time, the absorption capacity decreases gradually, and a meal needs to meet the calorie intake of one day. What should I do with the digestive organs?

These four questions seem simple, and many people seem to know them. But ask yourself, have you really done it? This plays the most important role in helping you lose weight and improve your body shape!

Arrange daily diet

1, food arrangement

Novice adoption? Five-meal eclipse? More appropriate: that is, eat five meals a day. The proportion of five meals is that breakfast accounts for 20% of the total calories in the whole day, with morning meals accounting for 10%, lunch accounting for 30%, afternoon meals accounting for 10% and dinner accounting for 30%.

2. Diet composition

The recipe of the daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 20:20:60.

(1) Steamed bread, noodles, rice and other staple foods, as well as sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice.

(2) protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly eat skimmed or low-fat and high-protein foods, such as skimmed milk, egg white, fish, skinless poultry, beef and spinach.

(3) Testosterone is an important hormone to promote muscle synthesis. Its normal secretion requires a certain amount of fatty acids, which are mostly found in olive oil, corn oil, sashimi, lean beef and other foods. Proper intake is more conducive to muscle building.

3. Eat more vegetables and fruits.

Vegetables and fruits are rich in vitamins, minerals and antioxidants, which can supplement the loss of metabolism and sweating and meet the needs of bodybuilding training.

In addition, normal people's body fluids are weakly alkaline. After physical exercise, sugar, fat and protein in the body are decomposed in large quantities, resulting in acid substances such as lactic acid and phosphoric acid, which makes people feel sore muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.

Please remember the following principles. (Note: Be sure to exercise regularly at least three times a week. )

First, the calories in your daily diet must reach 1. 1 times of your basal metabolism. If you still exercise more than three times a week at the same time, you must eat 1.2 times your basal metabolism.

Second, the amount of carbohydrates must be twice the daily intake of protein, but don't eat foods with too many additives such as biscuits and cakes.

Third, eat some nuts every day.

Fourth, drink at least 1-2 liters of water every day.

Give yourself the opportunity and time to enjoy your favorite junk food regularly, but not too often.

6. Don't be afraid of the sugar in the fruit. It's all fructose that is easy to metabolize, as long as you keep exercising. Eat as much as possible unless you have diabetes. Adequate vitamins can also help you improve your metabolism.

In a word:? High-quality protein, slow coarse grains staple food, healthy little fat, rich purified water, and rich fruits and vegetables minerals all add up to a healthy diet. ?

Misunderstanding of weight loss 1

Dieting is not a shortcut to reducing fat, but a desperate situation to reduce fat.

Everyone will have their own set of basic metabolism based on congenital inheritance and acquired culture. The so-called basal metabolism is the calories that your body still consumes when you lie still in bed and do nothing every day. We often say that people are more angry than others. Some people are not fat when they eat too much, while others are fat when they drink water. Although there are exaggerated ingredients, it actually reveals the different constitutions caused by different basal metabolism. People with high basal metabolism not only consume more when sleeping, but also consume more when exercising. For example:

The basal metabolism of A is 1300 calories, and the metabolism of B is 1 100 calories. They climb the fourth floor to work every day, walk to and from work for 20 minutes, squeeze the subway for 20 minutes, and run for 30 minutes at night. A may consume 2000 calories on the last day, while B may consume only 1500 calories. Why does the temperature difference get bigger? Because people with high basal metabolism consume more in everything.

Dieting will reduce your basal metabolism. Your body will not only break down muscles to provide energy, but also think that it is desperate and automatically adjust to the state of fat storage in order to survive, so even if you eat one more apple, the excess calories will be stored as fat immediately. At the same time, due to the large amount of muscle decomposition, your basal metabolism is further reduced, and you enter a vicious circle, which is commonly known as getting fatter.

Misunderstanding of weight loss 2

Carbohydrate is not the enemy of reducing fat, but a helper.

You must have heard the classic saying that if you want to lose weight, you should reduce your carbohydrate intake, right? So many people turn pale when they smell carbohydrates, so rice and bread are taboo. Don't touch them.

But the fact is that the burning of fat requires carbohydrates to participate in metabolism. If you don't eat enough carbohydrates, it's hard to burn fat and eventually break down muscles.

Misunderstanding of weight loss 3

Healthy unsaturated fatty acids are good for reducing fat.

All nuts and some fruits (such as avocado) are high in fat and calories, so you are discouraged and explicitly blacklisted for fasting.

In fact, most of the fats in nuts and fruits are unsaturated fatty acids, which are easy to metabolize. At the same time, they can provide energy and satiety, which is a good helper when you resist junk food. Similarly, although salmon also contains a lot of fat, it is healthy omega-3 and omega-6, which is of great benefit to improving your metabolism and your physique and energy.

Misunderstanding of weight loss 4

Drink plenty of water to avoid edema.

If you have edema and poor metabolism, you must be afraid of drinking water. But the fact is that edema is generally caused by a large amount of sodium retention in the body. Simply put, if the salt in the body is too high, it will cause edema. Drinking more water can improve metabolism and help to drain water and reduce swelling.

Myth 5 of losing weight

Suppressing the craving for junk food will only make you depressed.

Everyone has their own dietary preferences. Some people like fried food, some people are addicted to dessert cakes, some people pursue pickled cooked food, and some people are obsessed with barbecue.

Of course, these junk foods should be eaten less, but if they are suppressed blindly, it will easily lead to depression and rebellious psychology. Once it breaks out one day, it will not be worth the loss.

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