Fitness and diet guidance:
1. Lean meat: Any lean meat is acceptable, it can be red meat or white meat. Fish, chicken, and beef are all fine, but try not to choose pork because it is too high in fat. Before cooking, all visible fat should be removed from the ingredients! You can change it, eat this lean meat today, eat that lean meat tomorrow, it is better to mix it.
PS: Someone asked if you can eat fish, absolutely yes! Fish is a very good thing, rich in EPA and DHA, which is helpful for lowering blood lipids, you can definitely eat it. In fact, fatty acids are helpful for lipid metabolism, but excess is not good. It’s still a matter of “degree”. The source of fat we limit during the fat loss period is mainly your "cooking oil", which needs to be reduced. You can't avoid fats in food.
2. Staple food: For staple food, we try to choose coarse grains. Fine grains are also acceptable, but it is best to be paired with whole grains. Any coarse grains are acceptable, such as black rice, glutinous rice, millet, corn, etc., beans, etc. (Beans can also add some extra fatty acids), potatoes.
You can mix them together to make multigrain rice, which is a healthy staple food with low GI and high fiber, which is very good! If you find it troublesome, you can reserve a single food, such as purple potatoes, corn, sweet potatoes, etc. Eat this directly, but it is not as balanced as mixing a variety of grains.
3. Vegetables and fruits: The same goes for this, it’s best to mix them, such as radish, broccoli, cabbage, lettuce, tomatoes, etc., apples, oranges, pears, etc., you can mix them together. into a salad. Don’t worry about fruits being high in simple carbohydrates (monosaccharides). In fact, if you check the calories of most fruits, they are really not high. Moreover, the carbohydrates in most fruits are mainly fructose. Fructose is a magical simple sugar that has a low GI and does not raise blood sugar quickly. You really don’t have to be too afraid of fruit. If you are really scared, try to avoid eating before going to bed or not eating too much. What does eating too much mean? For example, eating a big watermelon one night and then going to bed...this is called eating too much fruit. vegetableThe calories are very low and the carbohydrates in it are almost negligible. What we need from eating fruits and vegetables is not the pitiful calories, but their fiber and vitamins. (Banana has higher calories, but it is a good complex carbohydrate. If you really (I mean really) can’t eat so many vegetables...you can also take some multivitamins.
4. Regarding the relationship between exercise time and diet: If you exercise in the morning, you can eat simple food before exercise, such as bread, honey, and fruit. (These foods are subtracted from your total diet, and the total amount you eat in a day remains unchanged) If you are in good health, do not have anemia, glycogen storage disease and other diseases, and have some training experience, you can try fasting aerobics, running You can have breakfast after 20 minutes. But we must also pay attention to it. After all, fasting exercise is biased and can only be used as a special method during the fat loss period. If you exercise at night, just eat a simple meal after exercise. Just follow the recipe.