Let's take a look at their dietary principles and precautions in detail:
1, Dietary principle: For people who lose weight during a period of training, the weight-loss results obtained through a period of training may be influenced by hamburgers, French fries or carbonated drinks, so that the results of previous training will vanish easily. Therefore, the calorie intake of fat reduction must be controlled well. You can refer to the GI value of food. Personally, it is suggested that the calorie intake should be about 300 calories lower than the calorie consumption, and it can be reduced by one week.
For people who gain muscle, especially thin people, it is inseparable from diet if they want to change from a thin posture to a strong posture. If they eat too little, the calories and nutrients provided by the body will be lacking. When the calories consumed every day are higher than the calories consumed, they can gain one kilogram of weight in a week.
2. Scientific proportion: In addition to diet, nutrition distribution is also very important. You should know that whether you gain muscle or lose fat, carbohydrates will account for a relatively large proportion, and the fat is slightly lower than that of protein. Because there are enough carbohydrates, you can support the consumption of muscle gain, which is also the reason why you should supplement carbohydrates after exercise. If you have enough carbohydrates, you can provide energy and limit the loss of muscle to the maximum extent.
Fat reduction is subtraction, in order to lose excess fat in the body. Fat reduction meals should appropriately reduce calorie intake in order to generate enough calorie gap for the body and promote body fat burning. Therefore, we should pay attention to the following two points in our diet:
1. Ratio between protein and fat
However, the collocation ratio of muscle-increasing meal and fat-reducing meal is slightly different. The ratio of carbohydrate: protein: fat in muscle-increasing meal is 5:3:2, and that of fat-reducing meal is 6:3:2.
2. Protein intake
During fitness, whether you gain muscle or lose fat, you need to pay attention to protein's supplement. The average adult's body weight per kilogram per day should be good at 0.8- 1g protein, the people who lose fat can be raised to 1- 1.2g protein, and the people who gain muscle can be raised to 1.5-2g protein.
Finally, to sum up, we should maintain the principle of diversification in fitness meals in order to balance nutrition and supplement all kinds of vitamins, minerals, trace elements and other foods needed by the body. The staple food can be a combination of coarse and fine grains, coarse grains can be brown rice, oats, sweet potatoes, potatoes, yam and other foods, and vegetables can be radish, cabbage, broccoli, cabbage, lettuce, okra, etc., and different ingredients can be rotated every day, which can enhance the interest of fitness meals. The fat-reducing meal should pay attention to the cooking method of oil and salt, and the daily intake of edible oil should not exceed 25 grams, avoiding heavy taste, staying away from frying and other practices, and not eating all kinds of foods with high fat content such as cream and chocolate.