What to eat for fitness breakfast is good for breakfast people, and losing weight and fitness will be more effective. Eating staple food for breakfast is also the best time to provide energy for the body. Eating cereal for breakfast is a good choice. Babies who often read my fitness notes must know that cereal almost always appears in my breakfast. I like it very much. The key is that it is convenient, simple and fast: you don't have to worry about what to eat for breakfast. Full-bodied cereal makes you low-carbon and water, and you don't lose weight when you are hungry.
Advantages: rich in vitamins+beneficial to excretion ~ ~+reducing blood fat+high quality low carbon water.
Breakfast = cereal+fruit+eggs+nuts
How to choose cereal when it comes to eating cereal, everyone will be entangled in the choice of cereal. There are many brands and types of good cereal, and we are dazzled by what we see online and in supermarkets. Several types of cereals on the market:
1. unprocessed raw cereal
Advantages: Perfect nutrition preservation.
Disadvantages: it takes more than 30 minutes to cook, which is inconvenient in daily life.
2. Half-cooked instant oatmeal (personal preference)
Advantages: semi-processed, soft and easy to cook, it is ok to boil water every day.
Combination: can be matched with milk powder, milk and fruit.
Disadvantages: it can't be eaten directly.
Step 3 bake and eat oatmeal.
Disadvantages: Some taste too sweet like snacks.
Advantages: You can eat it directly with yogurt and fruit. Have a cup when you are hungry, full of satiety, nutrition and health.
For the fitness baby:
Daily meal replacement, ready-to-eat and baked oatmeal can be divided into: original fruit flavor and nut flavor, etc. As office workers and students, I recommend that everyone eat it: semi-cooked instant oatmeal is better. The operation is convenient and simple. Boil in hot water or gas for about 3 minutes. Maintains nutrients, and is not too sweet.
Baked ready-to-eat cereal can be eaten directly with yogurt. This kind of cereal is a bit like a snack, many of which are too sweet, and the original nutrition is not well preserved after processing.
For example, in Japan: Kabile. Empty stuttering tastes really good, but a few mouthfuls are too sweet. Not very conducive to fat loss, baby.
There are many cereal brands to choose from, and you should master the choice: semi-cooked instant oatmeal.
Buying good quality cereal is the key.
I usually buy some imported cereals to try. The preserved nutrients are better and the processing is good. In the photo, I ate an Australian cereal. My relatives in Australia sent it to me. It's original and pure. I also bought it online. A big bag can be eaten for a while.
Matching: 3 tablespoons of original flavor+3 tablespoons of fruit flavor = combination and matching.
Just eating the original flavor, the taste is colorless and tasteless, so I will combine two packets to eat, and the sweetness and nutrition are just right.
Cereal breakfast: with the fruit of love (banana kiwi, strawberry and apple)+with milk stirring+an egg+and some cereal bread+nuts.
Student family: The hot water in the water dispenser in the dormitory is also enough to soak cooked cereal, plus the fruit bought the day before. Don't eat greasy breakfast in the canteen.
Tips for fitness breakfast: drink water before breakfast. Your body consumes a lot of water in one night, and your body is in a state of water shortage. It is a classic and good choice to add a cup of warm water before fitness breakfast.
What to eat for a healthy lunch = I get up more than 30 minutes every day to make lunch. Because almost all of them are boiled in water, it won't take too much time. Vegetables are cooked with vegetables, and meat dishes are cooked with meat dishes! Don't underestimate that in just 30 minutes, your breakfast+lunch was born. If it is inconvenient for students and office workers to go to work, they can buy salads in familymart. The latest combination of chicken breast and beef salad from the whole family is still good. Remember that it seems as long as 16 yuan.
My daily routine: turn around the microwave oven at noon ~ Baby, it's inconvenient without a microwave oven. When summer comes, you can also choose to make some salad meals.
Low-fat weight loss: If you want to lose weight, you can avoid salad dressing and choose yogurt instead.
For lunch, I choose protein+fat+low-carbon water+vegetables. I will choose more than two kinds of vegetables to go with meat dishes, chicken breast, shrimp and beef.
Low-carbon water sweet potato+purple potato+whole wheat bread+yam+buckwheat noodles+cereal and so on.
Vegetables, all your favorite green leafy vegetables, etc. It is harmless to eat more.
Fat Good fat is good for your health. Avocado and nuts are good fats.
Protein Chicken Breast+Beef+Protein+Shrimp+Yogurt Complement protein.
How to arrange a healthy dinner? Dinner will be divided into fitness days or non-fitness days.
It is not good to eat too much before fitness on fitness day, which is not conducive to training and running. Before fitness, I mainly pad my stomach, because it is past 6 o'clock after work. Eating is relatively simple.
Family: Yogurt+Sandwich or Cheetos Sandwich ~ ~
Eat a sports protein bar occasionally. Figure 6
Before and after fitness, I sometimes try to eat a little protein bar. A quick supplement to protein is a bit like a snack. However, all the protein bars I have tried so far are too sweet and sticky. Every time I eat a small half root, I can't eat the whole root, so I have to mix it with a lot of water.
Likes: Oreo, chocolate flavor.
This Quest protein bar in the photo is the one I have ever eaten, and it is not so sweet compared with other protein bars. Although it is still a little sweet.
Selection of protein bar = low sugar+low fat+high protein (high quality whey protein)+high fiber.
Eating before or after exercise makes you feel full. Can be used as part of meal replacement. It is suggested that beautiful fairies can choose in moderation without eating the whole thing.
How to choose a protein bar depends on the ingredients, which are low in water, calories, protein and sugar, and no artificial flavor is added. This is very important.
Look at the brand, it is very important to choose a big brand, and be safe when you are late.
After exercise, the body is in the prime time when it needs nutrition.
An hour and a half after exercise, the body needs nutrients and it is very easy to absorb them. Protein can be properly supplemented, which is beneficial to muscle growth.
If girls don't want to gain muscle, they can have a glass of milk, yogurt and egg white.
Fitness doesn't mean dieting. About eating, everyone should remember never to go on a diet. If you eat less, you are sorry for yourself.
1. Fat reduction = consumption > intake
Daily consumption is greater than calorie intake, which will help to lose weight.
2. Muscle gain = consumption intake
Eat more to gain muscle, replenish energy, and let your body have extra energy to repair your muscles.
Intake of calories > Excess calories burned = gain muscle/fat.
Calorie intake = calorie consumption = calorie balance = constant shaping
Intake of calories <: Calorie Consumption Calorie Loss = Fat Reduction
Fat-reducing period: Try to choose white meat and low-fat dairy products+right amount of nuts.
Muscle gain stage: eat some red meat+and full-fat or semi-skimmed dairy products.
Ensure a calorie surplus and a reasonable intake of carbohydrates, protein and fat.
----------------------
Tips for summer sports: Eat three reasonable meals a day, and try to do it yourself, which is really healthier than outside 100 times. Buy your own ingredients, buy fresh food, and be the master of your body.
-----------------------
[Proud] After having a reasonable diet, everyone must remember to keep exercising. There are no fat fairies, only lazy fairies! Come on, come on ~ ~