Whether you want to "build muscle" or "lose weight," diet can be said to be a very important part. You can work hard at the gym, but without proper diet, all your hard work will be in vain.
Many friends say, "It's okay to go to the gym three times a week. The biggest challenge is diet." Indeed, urbanites eat out for three meals. It's lucky not to have "gutter oil", let alone eat. Be "nutritious".
However, the author believes that it is not difficult to solve this problem. As long as you master the following 5 suggestions, it will definitely help everyone develop more consistent eating habits to improve fitness results.
Recommendation 1: Make a meal menu
Many people who pay attention to diet know what foods to eat more and what foods to eat less, such as eating more protein, eating less sugar, and eating less fat. However, most people only use this knowledge before ordering. , and then choose the next best thing from the menu. How can you eat "cleanly" in this way?
Friends who are more determined adhere to the spirit of "the day's plan starts in the morning" and plan in the morning what they should eat throughout the day? When should they eat it?
But the problem is that if they don’t have the ingredients they need, or if the restaurant they want to patronize isn’t available, they will most likely give up their morning plans.
The author believes that the most effective thing is to plan a meal menu for a week. What should you eat every day? When should you eat it? This way you will have a better idea of how many calories you have eaten throughout the week and how much.Less nutrients.
Suggestion 2: Prepare food in advance
Instead of spending time and effort cooking every meal, why not find a few hours a week to prepare a week's worth of food, and then store it in lunch boxes so that you can easily grab the food from the refrigerator to enjoy every meal? , of course, in order to keep the food fresh, you can also choose to cook the food 2 to 3 times a week.
This can save you a lot of time, especially for those who don’t like cooking but want to eat healthily.
Suggestion 3: Choose your favorite food
That’s right! It’s that simple! Eat what you like! Of course, this does not mean that you should overeat, eat ice cream, desserts and other “human delicacies”. What I mean is that there is no food that you must eat.
For example, you can eat salmon instead of chicken breast to absorb protein, and you can eat sweet potatoes instead of red rice to get enough carbohydrates.
In fitness or weight loss meals, we should focus on nutrients. As long as we absorb the target amount of protein, carbohydrates, fats, minerals and other nutrients, it is not the most important which food the nutrients come from. Instead, eat youOnly by matching your favorite foods to the menu will you be satisfied and will you be more willing to implement your diet plan.
Recommendation 4: Develop a personalized eating schedule
Many people support the theory of eating less and more meals, such as eating 6 meals a day and spacing each meal 2-3 hours apart. However, many studies have pointed out that as long as you consume the target calories and nutrients every day, how many meals a day and when should you eat them? The impact is not big.
Therefore, you no longer need to force yourself to eat many meals a day. After calculating the calories you need every day, you can establish a eating schedule that matches your living habits so that you can practice it consistently.
Recommendation 5: Set aside 10-15% of the menu for "non-nutritional foods"
Please allow me to repeat it again. The purpose of a diet plan is to allow you to take in enough calories and major nutrients to achieve the fitness results you want.
Setting aside 10 to 15% of your menu to eat foods with higher sugar or fat content will not have much negative impact. On the contrary, this will make you enjoy your menu more and you will not be disgusted. We won’t give up halfway.
Let me ask you ladies, even if you love beauty more, can you never eat desserts for the rest of your life?