We all know that a summer dress is very different in the winter, said the first winter, the main purpose of wear is to keep warm, wear more clothes, the body is not so important. Came to the summer, the weather began to become hot, and began to reduce the clothes on the body, originally the style of boy clothes is less, the importance of the body is very important.
In the fitness profession, there is a very popular saying: "seven points to eat, three points to practice", in mastering the training skills, we must also know the skills of eating during training. Of course, everyone wants to have a different body shape, so diet plans are relatively different.
Diet diet
Here we are going to talk about the two stroke. It's the insulin and leptin in the body. Insulin and leptin are hormones. An increase in insulin levels can increase leptin secretion.
Insulin is very well understood, that is, tell your body that you should start working and turn what you eat into the energy you need for your physical activity.
And leptin is even more powerful, it can suppress appetite, reduce caloric intake, increase energy release in vivo, inhibit the synthesis of fat, and promote the decomposition of fat. So leptin can simply be understood as a hormone that makes your body thin, so the focus of diet control should be on leptin.
When it comes to losing weight, it means letting the calories burn more than the calories you eat. Some people see here will say that is very simple, I eat a little less, every meal can reduce appetite. Sounds like a lot of sense. Eating too much will make you fat, and you'll get thinner if you eat less. But you know, when you say the two hormones, you should realize that eating a diet isn't just about eating less.
First of all, we always maintain a high satiety, insulin and leptin can remain at a high level, the energy decomposition in our body is very helpful. High protein foods and fruits and vegetables give us a distinct sense of satiety, according to researchers from the brick family. The simplest thing about high protein foods is the eggs, and the fruits and vegetables are very well understood.
Second, eat 10 million can not be separated by too long, and can do less food and more meals is the best, once hungry, two hormones previously said will be reduced, heat consumption will be reduced. We can have fruit, eggs, a small amount of nuts and so on between breakfast, lunch and dinner.
According to the above, if you want to lose weight, we can choose to eat like this
Breakfast: a bowl of oats with a glass of milk and eggs, plus a little bread or pasta, add carbon water, which ensures a rich nutrition and ensures morning calories.
Near 10: an apple (which fruit is OK, you can eat it) plus an egg, a simple meal to increase satiety.
Lunch: as lunch is a daily energy requirement, rice and meat are needed, plus a vegetable. Taking into account the reasons for everyone's work, vegetables eat very little, in fact, the amount of vegetables we normally eat increased to three times can not be excessive, so as to ensure the peristalsis of the stomach.
Afternoon: a small salad (salad dressing can not be too much), black coffee is also a good choice, can not accept dark brown, you can add a little skim milk, saccharin is not recommended. Or yogurt and whole wheat bread, and that's perfect!
Evening: you follow this method, in fact, you will not be too hungry at night, you can choose coarse grains porridge or boiled potatoes, simply add a little salt mix. Or do you think this is too much trouble, you can also eat more vegetables, pasta, fish meat.
Diet enriched with muscle
Muscle enhancement is to increase protein intake on a diet basis. The old iron with fitness habit has his own opinion about his daily eating. Eggs are actually the best protein intake, and meat, such as chicken and beef, is also a good source of protein. However, many muscle aging iron also believes that carbon water can not absorb too much, in fact, otherwise, proper fat and carbon water is very necessary, but we often eat refined, carbon water can be reduced. Fitness after muscle growth requires a lot of carbon and water to provide energy, and daily consumption of total energy, fat accounted for up to 30%, so the intake of carbon and water and fat is also essential for muscle growth.
But we can use the carbon and water intake of potato (I usually cook potatoes after training in radish meat soup add), whole wheat bread such high carbon fiber food to supplement the water, after finishing the rice or pasta, without any nutrition besides energy, fiber content is low, so the carbon and water not too much intake of what benefits.
And meat, compared to the weight-loss diet, weight will be much more. Red meat is fat compared to a little more, and white in a health perspective is better, so the meat is chicken or fish is recommended.
Misunderstanding correction
First of all, we should know that whether it is fitness or downsizing is a long process. Everyone will have a different physique, some people may take half a year to 10 pounds of lean, some people may be two or three months could lose 10 pounds, but, to be sure, want to achieve the purpose is not for one or two days or a week. When make a diet plan, as long as we can in general, according to the plan, every week can arrange a "Happy Hour" to relax, eat normally eat high calorie foods, to taste a stimulus. Otherwise, every day to eat fresh nerve and tasteless things, in order to lose weight to give up this is a bit overwhelming delicacy, the.
To tell the truth, I write this article is pretty hungry, looking at so many nice to eat, my heart has gone through numerous hills and streams, not much to say, Pidianpidian to eat ~ roll
Related labels:
diet
Bodybuilding
food
fibre
summer
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