How should a fat-reducing diet be arranged?
The main purpose during the fat-reducing period is to lower body fat content and retain valuable muscle. Therefore, it is recommended to have a diet that is low in fat, moderate in carbohydrates, and high in protein.
1. Low fat
This should be easy to understand, reduce the intake of fatty foods. High-fat foods include fatty pork, lard, butter, ghee, vegetable oils, as well as some fried foods, pastries, cakes, etc. So, these things should be eaten less or avoided.
2. Moderate carbohydrates
Do not consume excessive carbohydrates, such as rice, noodles, steamed buns, etc. Carbohydrates are the main source of heat energy, which allows all cells to obtain the energy they need.
However, excessive intake of carbohydrates will maintain a relatively constant blood sugar concentration in the body, then store it in the form of glycogen in the liver and muscles, directly providing the required heat, so eating too much will make people fat.
When there is excessive carbohydrate intake, it will be converted into fat and stored. During the fat-reducing period, the intake of carbohydrates also needs to be reduced.
When choosing carbohydrates, it is advisable to avoid consuming only low-fiber carbohydrates, starches (such as potatoes), and refined grains (such as white rice, macaroni, and white bread). Carbohydrates in these foods will be rapidly converted into monosaccharides for the body to absorb and utilize.
You can mix carbohydrates with a high fiber content, such as whole wheat bread, corn, black rice, green beans, etc. Especially beans and whole grains are beneficial to human health, the absorption of these carbohydrates will not be too fast, helping to control blood sugar, increase the feeling of fullness, and slow down the emergence of hunger.
3. High protein
During the weight loss period, you can eat more high-protein foods, such as chicken, fish, shrimp, egg whites, etc. High-protein foods metabolize for a longer time in the body, can maintain a feeling of fullness for a long time, and help control food intake.
At the same time, protein can inhibit the secretion of hormones that promote fat formation, reducing the production of excess fat. Most importantly, proteins are not stored in the body, nor do they convert into fat in large quantities, except for meeting the body’s normal physiological needs (such as providing proteins to muscles), most are metabolized as energy
How should a muscle-building diet be arranged?
A simple and straightforward muscle-building fitness meal is mainly light, high in protein (options include beef, chicken, salmon, egg whites, etc.), carbohydrates (options include rice, sweet potatoes, etc.), and various vegetables (options include broccoli, cowpeas, asparagus, tomatoes, mushrooms, etc.) as accompaniments.
This text and images are sourced from the internet.
