Friends who want to lose weight have always had a misunderstanding, that is, they think that dieting and starvation can help them lose weight. In fact, this view is wrong and very dangerous. Can cause hypoglycemia and cause dizziness due to hunger. Science now holds the view that when a person is in a hungry environment, the body will have an instinct to store as many calories as possible and convert them into fat for later use the next time you eat. On the contrary, you are in a non-starvation environment, and the body speeds up metabolism more to build muscle, allowing you to grow stronger while reducing body fat. Eating the same amount of food in smaller meals more frequently can make you healthier.
In addition, regarding fat loss, modern science has given new standards. A person's weight and height will no longer define whether a person is obese, but will depend on the person's body fat rate. For example, a bodybuilder may not be tall, but With well-developed muscles, he can be very heavy, but do you think he is fat? How to judge whether a person is obese? You can use the picture below to see if your body fat rate is what you want. standard.
This is now the primary goal for most people to exercise in the gym. During fat loss, the most common advice we hear is "eat less, more meals" and "less oil and less salt." So how much is too little? We will explain below I would like to give you some dietary advice for fat loss.
Take people who weigh 80 to 90 kilograms as an example
First meal:
Breakfast between 7:00 and 8:00: two eggs, one cup of skim milk, 250 ml or one cup of whey protein, 5 grams of peanut butter, two slices of whole wheat bread. "The earlier you eat, the sooner you can mobilize your body's normal functions so that you can Burn more calories. 》
Second meal:
Extra meal between 9:00 and 10:00: a piece of fruit or aTomatoes "The purpose of supplementing a meal at this time is to relieve the hunger before noon and facilitate the control of lunch. 》
The third meal:
Lunch: Around 12:00, 100 grams of vegetables, 100 grams of fish, shrimp or chicken, 100 grams of staple food (mainly rice or whole grain rice), 5 grams of olive oil. "It is best to bring rice during fat loss, so as to better control the intake of fat. enter. Mainly choose meat with low fat content in the ingredient list. Boil the vegetables, add 5 grams of olive oil and a small amount of salt and serve cold. 》
The fourth meal:
Supplementary meal: Around 3:00, a piece of fruit or a tomato "The purpose of supplementary meal is to alleviate the hunger caused by eating less at noon"
The fifth meal:
Pre-workout dinner: around 6:00 2 slices of ham, 2 slices of greens, 2 slices of whole wheat bread, 2 slices of tomatoes "Make these foods into a ham sandwich. If you make it at home in advance, it only takes a few minutes to finish it, and it won't delay work. 》
The sixth meal:
One hour after exercise, 100 grams of vegetables, 100 grams of fish, shrimp or chicken, 5 grams of olive oil, 50 grams of rice or whole grains. The method is the same as at noon, except that the staple food before going to bed will be reduced. Of course, you can also choose an appropriate amount of mashed potatoes or yams. As a supplementary source of carbohydrates. 》
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