A nutritionist said that healthy meal boxes usually contain too many carbohydrates, and it is recommended to adjust the amount of meals according to the needs. During the fat loss period, there is no special reduction in the amount of meals, and the muscle-building period does not need to be specially reduced; the picture is a schematic diagram.

(picture taken from freepik)

[Health Channel/Comprehensive Report] There are often many food choices for gaining muscle and reducing fat, but the benefits of each food and the way to eat them are different in different periods.

Nutritionist Zhang Yiting said that eating a healthy meal box should adjust the amount of food according to demand, and proper seasoning is very important for endocrine.

In addition, you should avoid eating high-sugar energy bars during the fat-reducing period, and it is not recommended to drink bulletproof coffee during the muscle-building period. High-protein consumption should be eaten in moderation. Everyday snacks.

Zhang Yiting posted on the Facebook fan page "Nutrition Little Peach Qi-Yiting Nutritionist", pointing out that during the period of gaining muscle and reducing fat, keep in mind the 211 plate principle (every meal intake of vegetables, whole grains, and protein ratio is 2:1:1), and With diverse, balanced, prototype foods, and correct training, the body shape will definitely get closer and closer to the goal.

In addition, she shares how to eat 7 common meals for muscle gain and fat loss.

Please read on...

Healthy Meal Box

Zhang Yiting pointed out that healthy meal boxes usually contain too many carbohydrates. Carbohydrates should be reduced during the fat-reducing period, but sufficient carbohydrates and protein should be available during the muscle-building period. Therefore, the amount of fitness meals should be adjusted according to your own needs. There is no need to reduce the amount during the muscle phase.

In addition, carbohydrates are as important as protein. If only lettuce is used in the lunch box, the high shrinkage rate of vegetables (the volume shrinks after cooking) may cause insufficient vegetables. Adults must cook vegetables at least 3 fists a day to maintain health.

Unseasoned boiled fairy meal

Zhang Yiting explained that proper seasoning and oil are very important to the body's hormone secretion and dietary ratio. If you eat boiled and unseasoned food, it may cause endocrine disorders or body composition cannot be changed.

You can choose nuts and good vegetable oils, so that the feeling of fullness in the diet will last longer, and fat loss will not be painful.

In addition, there is enough fat to have enough hormones to promote muscle growth, so no matter whether you are gaining muscle or losing fat, you don't need to deliberately eat less oil.

energy bar

Zhang Yiting pointed out that the common energy bars on the market are usually mainly sugar and fat, and it is not recommended for people who lose weight to eat them. However, if you can find items with low sugar and high protein, you can also supplement them after exercise.

If you want to eat high-sugar energy bars, it is more suitable for long-term aerobic training, such as mountain climbing, jogging, etc. It is more helpful for stably providing energy in the body. Remember to avoid high-sugar and high-fat foods for fat loss.

bulletproof coffee

Zhang Yiting said that Bulletproof Coffee is made with cream, coconut oil and coffee. It feels full enough. It usually replaces a meal in the morning. Because it replaces part of the calories and changes the body's metabolic energy source, it does have a fat-reducing effect.

However, it is not recommended to use it during the muscle-building period, because the commercially available bulletproof coffee may add milk powder, MCT medium-chain fatty acids, etc. Medium-chain fatty acids can promote the production of ketone bodies, but milk powder and dairy products provide sugar sources, which are not so direct for changing metabolism.

Fried food

Zhang Yiting pointed out that it is not good to eat fried food if you want to lose weight, but if you want to relax occasionally, knowing what you eat all day and whether this French fries will exceed the standard is also an important skill, but the frequency of fried food still needs to be reduced.

In addition, if you only care about calories for muscle building, the body's muscle building effect will not be able to exert its maximum effect, so fried food should be avoided as much as possible.

high protein

Zhang Yiting explained that high protein usually refers to whey protein, which is processed and extracted from dairy products, and has a high protein ratio, which is the item most often encountered by fitness people.

This is a protein source that is easy to absorb and digest. If you do not eat too much, healthy people can replace part of their dietary protein, but eating too much may increase the burden on the body.

In addition, to grow muscles, the muscles need to have sufficient strength and long-term continuous stimulation, and in the process of being destroyed, sugar and protein can help them grow. Eating only high protein cannot help muscles increase, and proper training and correct diet are required.

nut

Zhang Yiting said that nuts are high in fiber, minerals, and some items are high in protein, and they are a good choice for snacks during weight loss.

If the quality of sleep is not good, it is recommended to drink some milk and eat some nuts before going to bed. The minerals calcium and magnesium in it can help stabilize nerves and emotions, which is very helpful for sleep.

In addition, eating about 5-10 unflavored nuts a day to replace part of the dietary fat has the effect of balancing dietary fatty acids in the foreign food group.

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keywords

• lose weight

• fitness

• lose weight

• Gain muscle and lose fat

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