If you think it is difficult to lose fat, then further checking the quality of food based on the concept of total calories can better control the amount of food

If you think it is difficult to gain muscle It’s very difficult, so just relax your requirements on food quality appropriately, which can help you better meet your total calorie needs

Many fitness friends have questions about how to eat, what to eat, how much to eat, and when to eat. .... I feel confused about how to perfectly match my daily training. Today I will tell you about the private training diet of four senior female athletes!

How to have breakfast?

How to have lunch?

What’s for dinner?

How to eat snacks?

Tips for a big meal on a day of indulgence.

Keywords: Diversity

As long as you are not a thin person (BMI < 18.5) or a person with poor gastrointestinal function, the more foods with a high satiety index, the better. .

Staple food: a combination of thick and thin, with whole grains accounting for at least half of the staple food.

High-quality protein: You can have a hard-boiled egg and a cup of skim milk for breakfast, a palm-sized piece of fish, poultry or lean meat for lunch, and a fist-sized piece of tofu for dinner.

Vegetables: Eat 250 grams of vegetables (can be more) at each meal at lunch and dinner, mainly dark vegetables and green leafy vegetables. Eat more vegetables first and then less staple food. The cooking methods are mostly steaming and cold cooking.

Snacks: You can choose fruits, nuts, and low-fat and low-sugar yogurt.

Without further ado, let me post our sisters’ daily diet as a reference case for everyone

1. About breakfast:

When you wake up, it’s almost the same After not eating for ten hours, the body no longer has enough nutrients and energy to supplement. In particular, protein has been consumed by circulation in the body, absorbed by hair, skin, nails, etc., or used to produce antibodies to fight bacteria that invade the human body. Therefore, we must use breakfast to replenish energy. At this time, the body will consume more energy to supply the nutrients required by muscle tissue.

?Breakfast choices are mainly foods with high water content, high fiber, and low caloric density. These foods can not only increase satiety, but also have low fat content. Such as kiwi fruit, dragon fruit and oatmeal.

?It is best not to eat sweet foods in the morning, because sugar is particularly easy to be absorbed by the body in the morning, which will increase your blood sugar and make you obese over time.

Many people like to eat heavy flavors and often have a lot of dips in their breakfast. Little do they know that these dips contain too much sodium, which is also one of the culprits of making you gain weight, so we must try our best to Avoid these seasonings.

Case 1: Two fried eggs + carrots and cucumbers boiled in olive oil + one white pancake.

Case 2: One brown sugar steamed bun (girls in the aunt period can consider eating this) + three whole eggs + one banana + a variety of vegetables (tomatoes, cucumbers, green vegetables, carrots, etc. Sometimes used as a snack)

Case 3: One brown sugar steamed bun + a small portion of finely chopped vegetables (carrots, cucumbers, tomatoes) + a small portion of black rice porridge + 2 taels of cold beef slices (high-quality protein Source, this is not divided into time periods, suitable for breakfast, lunch and dinner)

Case 4: Half a steamed purple potato + a small portion of fennel scrambled eggs + half a passion fruit + an orange (the orange is highly recommended Fruit, low GI value, rich in water, good taste)

Case 5: Half a steamed purple potato + a little steamed carrots and a little steamed yam + a whole egg + green leafy vegetables + a little nuts (if you eat it every day) Don’t eat too many eggs. If you have less than two eggs, I personally recommend you eat whole eggs)

Case 6: Eggs + Quinoa Fried Peas (Quinoa once gave birth to a super food of the Indian people) Quinoa originated from the Mayan civilization. It is the "golden millet" gifted by nature to the enthusiastic people. It contains full protein, minerals, and 9 kinds of amino acids needed by the human body. It is low in calories and has a strong feeling of satiety. It is very high quality. fitness ingredients! Favored by many trainers)

Selection tips:

High-quality protein: such as fish and poultry, lean meat, eggs, etc.;

Whole grains: such as oats, multigrain rice, beans, whole wheat bread, etc.;

Fruits with lower sugar content: such as oranges, grapefruits, apples, etc.;

Deep Colorful, green leafy vegetables.

To put it simply, food with high protein content, rich fiber content, food with a lot of residue, hard to chew, high water content, and large volume will have a stronger feeling of satiety. Sweet drinks, desserts, potato chips, biscuits, candies, etc. all have a low sense of satiety, and you will feel hungry after eating them (the energy is not low).

2. About lunch

Lunch is the most important of the three meals a day. It provides the most energy and nutrients for the whole day, accounting for 40% respectively; It supplements people's physical and mental energy throughout the day and plays a connecting role. So lunch should not only be full, but also eat well.

A healthy and scientific lunch should be based on grains, with a large amount of vegetables, melons and fruits, an appropriate amount of meat, eggs and fish, and reduce oil, salt and sugar.

In addition to choosing cereals, it would be better if there are whole grains in lunch, so that blood sugar in the afternoon will be more stable and released slowly, making the source of sugar in the brain longer lasting. For coarse grains, you can choose corn, sweet potatoes, etc. A nutritious lunch must also pay attention to the ratio of 123, which is the distribution of food portions: one-sixth is meat, fish or eggs, two-sixths is vegetables, and three-sixths is rice, noodles or flour (that is, the ratio of the three is 1:2:3). Since some high-protein foods are also high in fat, you need to control your intake and choose more soy products and fish with less fat content. Taking meat as an example, around 75 grams of pure meat is more appropriate for lunch. Special attention should be paid to the three low and one high ingredients in lunch, that is, low in oil, low in salt, low in sugar and high in fiber.

Case 1:

Olive oil boiled egg noodles, the ingredients are: meat sauce + chopped green onion + common seasonings. The side dishes are: tomatoes + cabbage + eggs.

Case 2: Lots of colorful peppers + half purple sweet potato + 1/3 corn + olive oil, scrambled eggs with scallions + secret braised chicken legs (skinless)

Case 3: Beef 3 taels of cold slices + homemade purple sweet potato puree + pork floss. (New way to eat, first-class taste, friends can try it and add their own new practices, it’s endless fun, babies)

Case 4: One portion of broccoli (boiled, with coconut oil) + small Tomato + a cup of goat milk + rice with pork ribs soup + pork ribs.

Case 5: One piece of purple potato + one piece of sweet potato + four eggs + one part of yogurt and nuts + one part of steamed pork + a few vegetables (baby cabbage, tomato, lotus white) + a little dragon fruit

< p> Case 6: One tael of rice + a stew of tuna, cucumber, carrot, and tomato (when I don’t have enough time, I stew these foods together and add olive oil to eat)

Case 7: Pumpkin + cabbage + Beef + fish fillet (simple and easy, very suitable for office workers)

Intimate tips:

You really don’t need to be 100% attentive to every little detail. Be perfect. The overall calories and nutrition are more important. Putting the cart before the horse is meaningless.

The key is not whether you can eat a specific food, how much to eat, and when to eat it, but that you must have an overall view. Calories and certain basic knowledge of nutrition, and formulating methods based on principles can ensure that you can calmly cope with any dietary environment. Always train and eat smart!

3. About dinner

Generally, most people train in the evening or at night, while professional fitness and bodybuilding people do not train at all. We are limited to this, so today we will discuss how ordinary fitness enthusiasts eat their fitness dinner. (The reason why people choose this time period to exercise is better than being busy with work and study during the day.)

So for the people who exercise during this time period, we roughly divide "dinner" into these three situations:

One is to eat before training

One is to eat after training

The other is to eat before training + eat after training.

Generally, I choose to eat before training. I still have plenty of time and can prepare the food around 5 o'clock. The range we choose to eat at this time is still relatively large (compared to eating after 7 o'clock), because eating at this time gives us enough time to digest before we fall asleep.

Carbohydrate staple food + protein (meat protein\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\ \\\\\\\\\\\\\\\\\\\\\\\\\\\\\Non-meat protein) + beneficial fats + fruits and vegetables;

1. Carbohydrates Staple food: Try to choose low-GI, low-calorie grain and root foods, such as: quinoa, brown rice, corn, sweet potato, purple potato, pasta, buckwheat (noodles), oats (pure), whole-wheat bread, etc.

2. Protein: If you have a fitness schedule in the evening, protein intake is definitely indispensable (we have repeatedly said about the relationship between fitness and protein before, whether it is to gain muscle or lose fat, protein intake is more important than indispensable). Food choices include: various meats (lean meats) chicken breasts, beef, fish, shrimp, lean pork, etc., as well as eggs, dairy products, and beans are all high-quality sources of protein.

3. Good fats: Fitness also requires the intake of high-quality fats. High-quality fat sources include: cooking oils (olive oil, coconut oil, flaxseed oil, rapeseed oil) and various nuts. Please note here that we recommend that intentional fat should be placed in breakfast and lunch as much as possible. In other words, try to eat nuts in breakfast or during the day. When cooking food at noon, you can add cooking oil appropriately, and when cooking food at dinner, you can add as little as possible. Eat oil, and even those who are losing fat can avoid fatty foods in dinner (for those who are building muscle or maintaining body shape, this does not need to be particularly strict).

4. Fruits and vegetables:

Two suggestions: First, most vegetables are low in calories and low in GI, so you can eat more vegetables for dinner, and vegetables are rich in vitamins. and minerals and dietary fiber, which can provide little satiety; second: if you eat before 7 o'clock, you can eat some fruits appropriately, but it definitely does not mean that you can use fruits as a meal replacement.

Case analysis:

Case 1: One corn + one whole egg + chicken breast, baked green pepper and carrot + half orange + half passion fruit + one walnut.

Case 2: Steamed broccoli + steamed carrots + steamed purple potatoes + black pepper chicken breast + one whole egg + one-third of avocado

Case 3: Steamed purple potatoes and half + a little meat floss + curry chicken breast puree mixed with peas + a small portion of green pepper pasta + chicken pieces.

Case 4: Pasta with fungus mixed with green pepper + diced chicken + boiled mushrooms + a handful of almonds + a small apple (I soak the lemon in water to drink)

Practice Eating later, I think this is the choice of most office workers, because many of them get off work between 5 and 6:30. At this time, most people are used to going straight to the gym and eating something after exercising (some partners choose not to eat directly, or use fruit + yogurt as a meal replacement as mentioned earlier, which is not advisable).

A small amount of carbohydrate staple food + more protein + more vegetables + a small amount of low-sugar fruits or no fruits.

1. Carbohydrate staple food: Generally eaten after training, the time is after 7:30. If everyone goes to bed at 11 o'clock, then the digestion time is more than 3 hours (this does not mean that people fall asleep After the human body enters sleep, its metabolism will decrease, but some people with relatively developed muscles still have relatively strong metabolism after entering sleep). But it’s best not to abandon staple food. Generally, we need to replenish carbohydrates in time after training to promote recovery and enhance exercise effects. And staple foods rich in dietary fiber can provide a good feeling of fullness. Ingredients are selected as above.

2. Protein: After exercising, you can choose to eat a piece of chicken breast, or a piece of steak + a little sweet potato + some vegetables. Protein consumes more calories during the digestion process than carbohydrate staple food, and protein can also provide a good feeling of fullness. In this regard, the proportion of protein can be increased in the diet after exercise.

3. Fruits and vegetables: Vegetables. In fact, regarding vegetables, "You can eat until you are full!" Although this sentence is a bit extreme, it shows that eating more vegetables is not a big problem. If you are afraid of being hungry at night, And if you are fat and consume too many calories, you can increase the amount of vegetables appropriately. Fruit: After 7:30, it is recommended to eat less fruit, grapes, sugar cane, etc. Try to avoid it. You can eat some grapefruit, etc., but the amount should be small, small, small!

Case analysis:

Case 1: Cucumber shreds + carrot shreds + seaweed + lettuce shreds - + tuna (there is a layer of brown rice below)

Case 2 :

Green pepper and carrot + asparagus + cod + brown rice (at the bottom)

Cod is a very good source of protein, with low calories and good taste. Recommended! ! !

Case 3: Vegetable Chicken Breast Salad

Case 4: Steamed Sea Bass + Colored Pepper

Case 5: Purple Rice + 3 Scrambled Eggs + A Few Bananas (Squat You can eat more on leg days, babies)

This is a relatively flexible matching plan, mainly to consider the time and actual needs of different people.

Eat before training: You can eat some food half an hour or 1 hour before training to fight off hunger! At this time, you can choose some healthy snacks and fruits, such as the oatmeal cookies we posted on Weibo a few days ago, as well as protein powder oil-free chicken popcorn, brown sugar oil-free hair cake, etc. In terms of fruits, bananas are naturally “fitness fruits”. A good choice, you can also eat some whole wheat bread or boiled eggs. But don’t eat too much, it will ward off hunger.

Eat after training: After training, you can eat as mentioned before: carbohydrate staple food + protein (meat protein\\\\\\\\non-meat protein) + beneficial fats + fruits and vegetables. However, the overall amount should be appropriately reduced based on individual circumstances.

There are two ways to combine eating before and after training:

The first is the main meal (carbohydrate staple food + protein (meat protein\\\\\\\\ Non-meat proteins) + good fats + fruits and vegetables), put it in front and have a healthy snack after your workout. The second is to eat some healthy food before training and put the main meal after training.

4. Regarding snacks:

Three-thirds of training and seven-cents of eating: fitness without snacks is just a mess!

A. Why do you need to add meals during fitness?

? Nutritional supplementation is essential during fitness. 70% of fitness results depend on your diet. A reasonable diet can make The fitness effect is more ideal. If the snacks are well designed, you will definitely get twice the result with half the effort. For most fitness enthusiasts, it is more appropriate to add about 2 additional snacks to the three meals.

B. How many calories are appropriate for a snack?

? Basically, the calories of a snack will be lower than a main meal, ranging from about 300-500 kcal. For women, this number may be less, somewhere between 150-300 kcal.

?C. What to eat before and after fitness?

?The timing of snacks before exercise is actually very particular, because the body’s blood sugar will fluctuate after eating, and the blood sugar will fluctuate after eating. It will increase first and then decrease, so choose the appropriate exercise time to achieve the best meal-snack effect. Generally, blood sugar reaches its highest level 30-60 minutes after eating, so it is common to eat a meal half an hour before exercising.

It is recommended that the snack before strength training (note, if it is not necessary for weight loss) should be mainly carbohydrate-rich foods, such as bread, oatmeal, bananas, raisins, sports drinks, etc. Remember, this is to "save protein and effectively Diet tips to prevent muscle breakdown. Eating soft food after exercising is easier for the body to absorb quickly, allowing the body to recover quickly.

For example: protein powder? Milk? Banana? Oats, whole wheat bread, eggs

Note: Avoid high-fat foods (high-fat foods are not easy to digest, and the body will metabolize high-fat foods. Produce acidic metabolites and increase fatigue. Spicy and irritating foods should also be avoided)

The following is our small collection of snacks:

5. About indulgent meals.

Indulgent meals are meals that don’t count calories. Because the frequency of large meals is low, usually only once or twice a week, and the intake is not large, it generally does not have the effect of restoring metabolism. The value of an indulgent meal lies in the psychological aspect. It is a very cost-effective deal to exchange for great psychological satisfaction and effective stress relief at the expense of very low excess caloric intake.

Operation points:

1. There is no need to count calories and enjoy the food, but do not overeat, as overeating will significantly slow down the progress of fat loss;

2. Avoid the second Weigh yourself the next morning. The increase in water weight will cause unnecessary negative emotions.

3. A big meal and a single day's restoration of maintenance calories will not bring about any fat gain at all. Whether fat is reduced or increased requires a cycle, so eating a big meal It won’t make you fail to lose fat afterwards! What rebounds must be just the water in your stomach. It is recommended not to weigh yourself within two days after taking these two kinds of rest. There is no need to worry about it at all.

?

Having a good figure does not conflict with enjoying delicious food!

We have proof!

Case 1: Chenchen

Fitness is not an ascetic. Fitness is just a way of life, not the whole life. Chocolate, fried chicken, sushi, fried dough sticks, sesame balls, barbecue desserts .....It’s not a big enemy. Learning to enjoy it occasionally will make life and fitness more meaningful!

Case 2: Linzi

Linzi is a fan of cheese and pizza, but she is also the winner of the National Miss Figure! She has six-pack abs and clear lines. She does not have to eat boiled water or go hungry every day during the off-season!

What is the ultimate goal of fitness? We exercise for a better life and improve the quality of life, not for the sake of becoming ascetics! ! Of course, when I say don’t be too harsh on your life, I don’t mean that you should grab popcorn, stuff a few chocolates in your pocket, and drink a few sips of wine when you sit down.

Case 3: Sichen

This is our invincible butt goddess! European and American style big girl!

Most people who seriously train to lose fat often make a strict diet plan for themselves in order not to ruin the results of their hard training. These plans are almost uniformly low-fat, low-carb and high-protein, and the cooking methods are almost primitive. In this state for a period of time, in order to adapt to the reduction in caloric intake, our body will also reduce caloric expenditure accordingly to complete its work. Therefore, a new concept has been proposed to break the body's state of reducing calorie consumption, which is indulgent meals. To put it bluntly, it is to break the physical and mental habits of the previous diet by adjusting the diet on a certain day, thereby achieving better fat loss results.

Case 4: Zhouzhou

Zhouzhou is actually a foodie, a yoga goddess who has a perfect figure and delicious food!

Indulgent meals are very helpful in releasing psychological and physical stress after long-term strict dietary requirements. In fact, an indulgent meal can more or less achieve the effect of carbon replenishment, that is, fully replenishing glycogen in the body. Therefore, an indulgent meal the next day is very suitable for resistance training of large muscle groups. For example, we mentioned before Hedging group training. A high-intensity training session will consume all the excess calories you consumed the day before.

Many girls don’t like to do strength training, but in fact strength training is more important.

I hope everyone can fall in love with exercise as soon as possible. If you have been running or doing other aerobic activities and don’t enjoy it very much, but you have been gritting your teeth and persevering, then try strength training. It will definitely make you feel better. Losing weight is so fast, haha.

Because even if you can tolerate doing low-intensity aerobic exercise (for example: jogging) for an hour a day and only eating a piece of bread and a cup of coffee every day, you will only make yourself fatter and fatter. . Simply put, your body has a metabolic rate (BMR). When you follow this dieting method for a period of time, your calorie intake is too low for a long time, so that although you will lose weight, your metabolic rate will become lower and lower to prevent you from losing energy (your body starts to survival mechanism (survival mode). Once the weight loss is over, you resume your normal calorie intake. When your BMR has dropped significantly, the calories you can take in are lower than before the weight loss. This will cause you to overeat at every meal, causing the weight to rebound and you will become fatter and fatter. . Your body is actually pretty smart.

When you jog more than four times a week, you will see significant weight loss in the first week. But when your body adapts to the way you consume energy, it will no longer help you lose fat. In other words, you have to run more and longer to continue losing weight.

To have a curvy body, you need muscles. And only strength training can build muscles. Three things affect your body shape: your frame, muscles, and fat. You can't change your height and frame, but you can change the ratio of muscle to fat in your body. If you want a model's body shape, you must increase your body-to-muscle ratio and reduce your body-fat ratio. Body-to-muscle ratio is the weight of the muscles in your body divided by your total weight. The same goes for body fat ratio.

Most girls don’t do gravity training because they don’t want to become muscular. But in fact, girls will not become like boys no matter what they do, because boys have much more testosterone in their bodies than girls, and you need a lot of testosterone (you must have balls) to build such muscles. Therefore, it is always easier for boys to build muscles than girls. Those muscular girls you are afraid of actually have to do muscle training consistently for at least four to ten years, and some even need to take steroids to have such a figure. So don't be afraid at all.