Scientific control diet VS do not eat staple foods and other random eating, how to eat during weight loss and fat loss?

Audio for Today's Program:

From the beginning of fat loss to now, you may hear the phrase "three points to practice seven points to eat" every three to five minutes. Although I also know that "keeping my mouth shut" is much more important than "opening my legs", after reading a variety of diet science articles and fitness bloggers to share, I am still confused:

Some bloggers say low carbon, some bloggers say vegetarian, and some bloggers propose the "carbon cycle" and "lithoids" that seem to be very tall... So what should we eat during our workouts and training cycles? We also always hear "When is the best time to eat?" How to eat on non-training days?' Is the carbon cycle 'reliable?' and so on.

There are even "star recipes" that are widely circulated on the Internet, so don't blindly follow suit!

For example: eat vegetables, eat meat, eat no sugar, don't eat starch, drink more coconut oil! Cut off the carb water, so that the body enters a state of "burning" fat to provide energy. This is actually the "ketogenic quick weight loss method", and the disadvantages are obvious: too much ketone body accumulation after the fat is decomposed will cause ketone and acidosis! It can even lead to increased uric acid, kidney stones and gout!

In the documentary "Clean Diet, Dirty Truth", you can find that some of the diet methods that are popular around the world and even celebrities are also using, in fact, they are all diet scams!

Can meal replacement foods really be substitutes?

Konjac cake, plant protein bars, ready-to-eat chicken breast, nut energy bars, meal replacement shakes, protein bars, cereal flour...

It is not difficult to find that all kinds of Internet celebrity meal replacements continue to appear in the live broadcast room, short videos and recommended advertisements of the circle of friends. On a book APP, there are more than 200,000 notes on meal replacement, including various brand reviews and endorsements by celebrities.

According to the food industry trend analysis report released by Tmall Food in recent years, meal replacement food has become a popular trend, and consumption in new first-tier and second-tier cities accounts for nearly 50%. From the perspective of sales volume and number of consumers, there has been steady growth, and it has shown a growth rate of more than 50%. Among them, 85% of consumers buy meal replacements for fitness.

According to Tmall data, it is estimated that in the next few years, the functional snack market represented by meal replacement foods will reach 150 billion yuan, with a vast space. Demand has ballooned, and the meal replacement industry has ushered in wave after wave of financial support.

Public information shows that there have been many financing cases in recent years. Smeal obtained equity financing from Zhonglu Kainiu; ffit8 won tens of millions of yuan in the first round; WonderLab was funded by IDG and Cathay Fund equity financing.

Take a protein bar as an example:

1. How to choose protein bars and protein powders?

Protein bars are more convenient. There is no need to add the liquid to mix it yourself and it is limited by the temperature, and the taste will be more stable.

2. What are the common ingredients contained in the protein bar?

1) Protein source: animal protein and plant protein.

Plant protein: The most common plant protein is soybean protein. However, due to some people's food allergies, many protein bars will use some plant proteins from after germination, such as sprouted brown rice, millet, pumpkin seeds, etc.

2) Source of sweetness:

In order to reduce the calorie and sugar content of protein bars, many manufacturers will try to use sugar substitute products to increase the taste. For example: sorbitol, maltitol, sucralose, etc.

3) Fiber source:

In addition to increasing the nutritional value, fiber in the protein bar not only improves the taste level, but also increases the feeling of fullness. Including chicory root fiber, inulin, prebiotic fiber, etc.

4) Fat Source:

Awareness of basic ingredients

1. Carbohydrates

A staple food such as rice and noodles that you usually eat. Fitness people actually consume more crude carbohydrates for the body is more beneficial, such as brown rice, whole wheat bread, buckwheat, etc., in the diet structure often add these coarse grains to reduce fat effect is good, easier to digest for the body to provide energy, not easy to convert into fat stored in the body.

2. Protein

Protein is a very important substance for the human body. Maintaining muscle mass, maintaining basal metabolic volume, and maintaining a good-looking body shape and eye-catching muscles all require sufficient protein to maintain.

The more high-quality proteins are: peeled chicken, lean beef and mutton, all kinds of fish and shrimp and other aquatic products, egg white, milk, all kinds of soy products, etc.

3. Fat

Not all fats are harmful, do not be afraid of fat, fat is very important for maintaining the functions of the human body, especially all kinds of nuts, olive oil, milk fat and so on containing high-quality fat.

4. Vitamins and trace elements

All kinds of vegetables and fruits are rich in vitamins and various trace elements, and the trace elements in animal livers are also abundant. Vegetables and fruits are low in calories, and it is easy to enhance satiety, so it is right to eat more.

5. Try not to ingest

Fatty meat, any fried food, any polysaccharide drinks, desserts, cocoa butter chocolate, these are unlikely to eat at all, then we try not to touch it during the fitness, shaping, and fat loss cycle!

How do you usually eat?

Everyone understands "eat less and eat more", but how much is "less food"? Many people do not have a clear concept in their minds. Especially for carbohydrates, many practitioners have resistance or fear, always feel that eating more carbs will make them fat, and even adopt the "ultra-low carbon" or even "carbon-cut" diet that professional athletes only use during the season.

In fact, for most people, blind control of carbon will only reduce exercise efficiency, and even lose lean body weight, so that body fat does not fall but rises. In addition to being an important source of muscle energy, carbohydrates also play other important roles:

· Maintaining blood sugar levels is essential for nerve function and delaying fatigue

· Cholesterol and fat control

· Aids digestion

· Notes on the absorption of nutrients and water:

Please let go of unnecessary fear of carbs, and there is no need to easily try the dietary skills of professional athletes in extreme sports environments such as "carbon cycle" and "ketogenic", because they can often be maintained for a short time and are accompanied by side effects, and these methods usually require the specific preparation of professional dietitians to work well.

What we should do should grasp the choice of carb type and its proportion in the diet, and roughly understand our daily shooting

When to eat?

The same food, the same calories, but at different times, the feeling of fullness you can feel and the impact on exercise will be very different. Experienced fitness enthusiasts can often allow themselves to exercise energetically and lose weight without having to endure the pain of hunger, and the secret lies in the timing of diet intake.

"Eating less and eating more" is a very good method to use. People with low eating frequency often have problems such as high food intake per meal, higher insulin levels, high fat storage, and high cortisol secretion, resulting in loss of muscle and bone, which is an important reason why it is difficult for friends with irregular diets and one or two meals a day to lose weight.

Increasing the frequency of eating helps control appetite, reduce insulin response, reduce fat storage, and increase muscle mass. Therefore, at least three meals a day and one additional meal should be guaranteed, and then adjusted according to your exercise time. Although you can't change from calories to directly make you thinner, the same calorie intake can make you exercise more efficiently, suffer less from a lot of hunger, and make it easier to control your total daily intake.

Example: Minimum Day Training + Intake (Decrease/Increase Intake and Break Time Based on Self-Training)

For example, if you want to do a workout in the morning, after waking up early, you need to have a carbohydrate-based pre-workout meal: it can be raisins + toast + juice to help you maintain liver glycogen and blood sugar levels, rest for 20 minutes to 30 minutes before starting formal training.

Use sports drinks to maintain blood volume and blood sugar levels during training, and have breakfast after training: it can be cereal + milk + water fruit, as mentioned before, not only protein supplementation is important, carbohydrates are equally important, it can help you recover from exercise.

Lunch can be eaten normally, maintaining the balance of various nutrients, and providing energy for work and study in the afternoon. The point is: at four or five o'clock in the afternoon, you can add low-fat fruit yogurt and the like to avoid too low energy negative balance. Dinner should contain as much as possible a variety of vegetables and lean proteins, reduce the carb ratio, and avoid heat accumulation caused by reduced metabolism during sleep.

If you feel hungry before going to bed, you can eat some low-calorie snacks such as yogurt to ensure that your energy balance is balanced when you wake up the next day.

How do I customize my own diet plan?

Friends with training experience probably know that if you go to the gym every day just casually exercise, today think of where to practice, this time is mostly not much progress; And when you have a clear goal, and record your daily training menu, go to the gym only need to follow the Tu Suo Ji, step by step to complete the plan, then your training level during this time must be by leaps and bounds.

Diet is the same, you should cultivate your own eating habits, according to your own needs, write down your daily diet plan, not only what time period to eat, how much to eat at a glance, more importantly, it can most directly help you control the daily calorie intake from the macro, but also help you no longer just talk about "eat less and more meals", but put into practice and develop good eating habits.

Control the two directions of the diet: muscle gain and fat loss.

Let's start with the fat-reducing diet that everyone urgently needs, when it comes to the fat-loss diet, your first reaction must be: low-carbon water, high protein, less oil and less salt. It's easy to say, but it's hard to execute, because it's not a sprint, it's a marathon that requires patience and strategy.

1. Refuse to boil

2. Is a low-carbon diet really desirable?

The amount of carbon water that the human body needs accounts for about 40% to 50% of the total intake, so we will take this intermediate value.

Examples:

Suppose you lose fat a day to ingest 1500 calories, then the carb intake is at least more than 600 calories, each gram of carb calories about 4 calories, then you need 150g of carbon water, if it is fat reduction, you can be distributed like this:

Breakfast 250g sweet potatoes, carbs about 37g;

Lunch rice 250g, carb water about 63g;

Dinner 200g sweet potatoes, carb about 30g;

After practicing, a banana carb is about 20g, for a total of 150g.

(The above content is for reference only, everyone's physical condition and needs are different)

If you are a player with training experience, you only need to use the week as a unit.

Gradually reduce the carb water and ensure 2g of protein per kilogram of body weight.

3. Do you want to gain muscle and eat more?

The widely spread that if you want to gain muscle, you must consume a lot of protein and carbs, which is simply understood as: want to increase muscle,

Just eat more.

No, the muscle gain diet is a technical activity, in the muscle gain period, the calories to ensure a daily surplus of about 300 calories is enough, clean muscle gain is king.

4. How to ingest protein during the muscle gain period?

Protein per kilogram of body weight 1.5g-2g is enough, the amount of carb actually varies from person to person, some lean people need to consume more, some people who are prone to obesity may consume less.

Reference value – 3g per kilogram, eat for a period of time (about 2 weeks), if the body fat rises too fast, then reduce it a little, if the muscle mass does not increase, then a little more.