Diet during fitness and weight loss

Fitness weight loss in addition to the correct fitness exercise, the most important thing is the fitness weight loss during the diet, as long as the diet is also controlled properly, in order to have better fat loss and slimming effect. What is the diet during the fitness diet?

Diet during fitness and weight loss

Change the eating habits

During the fitness weight loss period, it is important to change the previous unhealthy eating habits, such as overeating and dieting. Reformulate a healthy diet plan and stick with this plan for a long time, which will not only help to lose weight, but also make it possible to develop a good eating habit.

Record your daily calorie intake

You can record the calorie intake of the day in various ways every day, and you can use this record to constantly adjust your diet to help get better weight loss results.

Pay attention to hunger levels

Sometimes the body can feel deceptive, feeling hungry when not really hungry, may be due to lack of caused, when eating may gain weight. It is best to drink a glass of water before eating to test the level of hunger, but also to reduce the intake at mealtime.

Follow a low-carb, high-protein diet

During the fitness period, you can eat chicken, fish, beef, shrimp and other protein-rich foods, and try to eat less rice, noodles and steamed buns and other carbohydrate-rich foods, you can use sweet potatoes and other coarse grains instead.

Put less condiments

When cooking, put less oil and salt, do not put seasoning if you can, green vegetables are best cooked in boiled or steamed way, which can avoid the intake of more fat.

Try to choose natural foods

Although processed foods seem to be nutritionally comprehensive, but most of them are deeply processed, not only is not conducive to weight loss, eating too much may also damage health.

Carry healthy snacks with you

You can always have some healthy snacks on you, like protein powder, nuts, vegetables, low sodium beef jerky and other foods, so that when you are hungry, you do not have to eat some unhealthy food.

Take in healthy fats

Fitness and weight loss do not not ingest fat, fat and carbohydrates, protein, like in a healthy diet are occupying a more important position. And it can also provide energy and help the body absorb nutrients, the intake of the right amount of healthy fats for fat loss is also helpful.

Weight loss foods you can eat during a fitness diet

Broccoli

Broccoli contains 33 calories per 100g, and the nutrients it contains are comprehensive. The rich fiber in it can effectively stimulate intestinal peristalsis, which can help expel toxins and avoid excessive accumulation of fat in the body.

Cucumber

Cucumber is a low-calorie food, containing fiber can promote intestinal peristalsis, help digestion, and fresh cucumber also contains glycolic acid can inhibit the conversion of sugar substances into fat, weight loss effect is also relatively good.

Carrots

100g of carrots contain only 25 calories, and carrots have a large amount of carotene and a variety of vitamins, plus the plant fiber can improve the body's metabolic function and play a role in appetite suppression.

Strawberry

Strawberries are rich in dietary fiber and pectin, which can help digestion and bowel movement, thus playing a good weight loss effect.

Pineapple

Pineapple contains almost all the vitamins and minerals needed by the human body, which can effectively help digestion and absorption, and pineapple can also help acidification of fat, promote gastrointestinal motility, and play the effect of fat loss.

Papaya

Papaya contains only 27 calories in 100g. Papaya enzymes can not only break down sugars and proteins, but also break down fats, helping to get rid of excess fat.

Fitness weight loss diet schedule

Breakfast around 7am

Carbohydrates: corn tortillas, pumpernickel bread, millet rice, whole wheat bread, buckwheat rice, steamed buns, rolls, (choose any of the same in moderation) Protein: one boiled egg (remove the yolk), a small handful of almonds (choose any one) Vegetables and fruits: apple, cherry, tomato, pear, cucumber, carrot (optional)

Extra meal around 10:00

Protein: one hard-boiled egg (remove yolk) Fat nuts: 1-2 walnuts or a few almonds, peanuts, pistachios (choose any one) Vegetables and fruits: strawberry, grapefruit, kumquat, papaya, apple, tomato, cucumber (choose any one)

Lunch around 12:00

Carbohydrates: brown rice, black rice, oatmeal, millet rice Protein: eel, beef liver, salmon, chicken breast, tofu, sardines, yolked egg whites, large scallops (choose one or two items in small quantities, preferably steamed) Fat nuts: olive oil, sunflower oil, sesame oil, peanut oil, corn oil, almonds, walnuts, (choose any one) Vegetables and fruits: cabbage, broccoli, collard greens, onions, spinach, purple cabbage, mushrooms, lettuce, cabbage, fennel, celery, beans, winter squash, cucumber, tomatoes, seaweed, bitter melon, peppers (raw, or steamed, preferably several kinds of lettuce together); cherries, apples, melons, papaya, grapefruit, pears, strawberries (choose any one)

Additional meals around 15 points

Protein: one boiled egg (remove the yolk), one cup of skim milk, yogurt or one cup of protein powder (choose any one) Fat nuts: 1-2 walnuts or a few almonds, peanuts, pistachios (choose any one) Vegetables and fruits: cherries, apples, melons, papaya, grapefruit, pears, strawberries, (choose any one not to repeat)

Dinner around 18:00

Carbohydrates: 1 out of 3 bowls of rice or noodles are fine Protein: tofu, carp, shrimp, eggs, oysters (steamed, less oil, less salt, a small amount), choose any one or two Vegetables and fruits: potatoes, cauliflower, parsley, peppers, tomatoes, bean sprouts, winter squash, shiitake mushrooms, purple cabbage (less oil, less salt, more lettuce)

Warm tips

During the fitness diet, ensure that you drink enough water every day, to reduce the consumption of fried foods, more coarse grains instead of fine grains, a reasonable diet to make weight loss better.