Scientific weight loss does not just focus on whether the number on the scale has dropped. Even if the weight is light, it is possible that muscle or water is lost. Healthy weight loss advocates losing excess fat while increasing muscle mass .
As the saying goes: If you want to live longer, build muscle. If you lose muscle while losing weight, the gain outweighs the loss. Subsequently, many problems such as weakness of limbs, decreased resistance, osteoporosis, and even easy fractures will occur.
The key to successful weight loss is 80% diet and 20% exercise. Because the energy we consume through hard exercise can be easily "replenished" by eating a little food.
Food calories and the time required for corresponding exercise consumption | ||
Category | Energy | Time equivalent to a woman walking at a moderate speed (minutes) |
00 grams of biscuits |
| 53 |
00 grams Instant noodles | 44 | |
00g moon cake | 28 | |
A cup of milk tea | 22 | |
A piece of cake |
| |
00g ice cream | 50 |
egg tarts
40
3
pieces puffs
00
1
50
yolk pie
30
So, an excellent muscle gainer What does a slimming meal look like?
First prepare a regular household plate (20*24 cm) and divide it evenly into 4 areas:
Among them, /4 is high-quality protein (1~2 kinds); 1/4 is a variety of staple foods (2~3 kinds); 1 /2 is fruits and vegetables (3~4 types, more vegetables than fruits) . Pay attention to control the oil, salt and sugar content in the ingredients.
This combination is nutritionally balanced, and the total amount is not exceeded. You can not only enjoy delicious food, but also help build a healthy body with lines.
The picture comes from the book "Fat Loss and Muscle Gaining Meal, All in One Plate" compiled by Professors Yu Kang and Li Ning
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The first part of the dinner plate: 1/4 high-quality protein
Sufficient high-quality protein can not only provide Muscle synthesis provides raw materials and can also promote fat metabolism and increase the speed of fat loss .
Moreover, the digestion and metabolism time of protein in the body is about 5 to 6 hours, which can not only bring a strong fullness and taste buds satisfaction, but also have the effect of resisting hunger , thus Reduce total caloric intake.
. Calculate the demand
Different amounts of exercise have different standards for daily protein intake. For ordinary adults without dietary taboos, during the period of weight loss and muscle gain:
Calculate the standard daily protein intake = ideal body weight ( Kilogram) Weight (kilograms) 1/2 to 2/3 of the protein needed in a day
High-quality protein refers to protein that contains a relatively complete set of essential amino acids that are highly absorbed by the human body. Here are 8 common high-quality protein foods that you can choose from alternately.
The picture is from the book "Fat-Losing and Muscle-Building Meal, All in One Plate" edited by Professors Yu Kang and Li Ning
If you have no idea about the specific amount, you can roughly calculate it with the palm of your hand. Food containing 20-25 grams of protein ≈ one serving Meat food, about the size of a palm and 1 cm thick meat (such as 100 grams of shrimp, pork, fish, etc.) ≈ 2 eggs (120 grams) + 1 carton of milk (250 ml)
. Keep in mind the "four twos"
if It’s too complicated to calculate and match by yourself. Another trick is to remember the “Four Twos”: that is, two bags of milk per day (regular one bag is 250ml), two eggs (people with high blood cholesterol can only eat egg whites) , 2 ounces of lean meat (one ounce each of white meat and red meat), 2 ounces of soy products. This combination can also meet the high-quality protein needs for the day.
二
The second part of the dinner plate: 1/4 multi-component staple food
When building muscle and losing fat, you also need to ensure the amount of carbohydrates in the three meals, because when the body lacks staple food, it will promote the burning of protein for energy, allowing ingestion The incoming protein is wasted.
The average carbohydrate intake for people is 3-5 grams per kilogram of body weight, and for those who are building muscle and losing fat, it is 2-3 grams per kilogram, not less than 2 grams. Pay attention to eating staple food at every meal.
The picture comes from the book "Fat-Losing and Muscle-Building Meal, All in One Plate" edited by Professors Yu Kang and Li Ning
Foods rich in carbohydrates are divided into two categories: The other type is the more recommended for fat loss and muscle gain, with a lower glycemic index and higher fat synthesis. Low amount of complex carbohydrates, which we should pay attention to, such as buckwheat, brown rice, barley, oats, peas, quinoa, old corn, taro, potatoes, lotus root, etc. Compound carbohydrates will have a better fat loss effect than simple carbohydrates. 30 to 60 minutes after exercise, simple carbohydrates can be taken in appropriately to replenish calories and physical strength, so as to promote the recovery of damaged muscle tissue as soon as possible; At other times of the day, it is recommended to consume complex carbohydrates, such as oatmeal, brown rice and other foods, to help avoid fat accumulation. 三 The third part of the meal plate: 1/2 golden fruits and vegetables Vegetables: It is best to consume 500 grams of raw weight per day, preferably dark vegetables , including dark green (such as spinach, Broccoli , lettuce, kale ), dark red (such as tomatoes, peppers, carrots ), dark purple (such as purple cabbage , red amaranth ), they are compared with ordinary vegetables It is richer in calcium, iron, vitamin C and other nutrients. Fruit: 200-350 grams per day is enough. Choose those with relatively low sugar content, such as avocado, strawberry, blueberry, lemon, etc. Eat less of those with high sugar content, such as lychee, mango, dragon fruit wait. Department of Clinical Nutrition, Peking Union Medical College Hospital Professor Yu Kang Welcome to learn nutrition and health knowledge with Professor Yu Kang from the Department of Nutrition, Peking Union Medical College Hospital, and eat healthily and beautifully! Follow the headlines of [Eat Three Meals a Day]~ Yu Kang Professor and Director of the Clinical Nutrition Department of Peking Union Medical College Hospital Member of the Nutrition Standards Committee of the National Health Commission Director of the Chinese Nutrition Society Director
The first category is the one we eat more and has a faster glycemic index. Simple carbohydrates that are easily converted into fat, such as white rice, noodles, biscuits, white bread , pancakes, steamed buns, etc.;
When cooking, try to use light processing methods, such as steaming, blanching, stir-frying, etc., and avoid high-temperature frying and overheating. For cooking oil, try to choose vegetable oils such as olive oil, peanut oil, and rapeseed oil.
