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Fitness - fat loss
Compiled the diet plan for the second day of Yan Shuaiqi’s 28-day fat loss course. The content involves the caloric difference, that is, intake-consumption, understanding the three types of food that people consume and the ways in which the body consumes it; and then introduces a simple way to measure the caloric difference to easily lose fat. It provides dietary suggestions for three meals, which are more effective after training and eating, and also explains the issue of adding meals before and after exercise.
Edited at 2024-01-18 10:46:08- bacteria
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Fitness - fat loss
- bacteria
This is a mind map about bacteria, and its main contents include: overview, morphology, types, structure, reproduction, distribution, application, and expansion. The summary is comprehensive and meticulous, suitable as review materials.
- Plant asexual reproduction
This is a mind map about plant asexual reproduction, and its main contents include: concept, spore reproduction, vegetative reproduction, tissue culture, and buds. The summary is comprehensive and meticulous, suitable as review materials.
- Reproductive development of animals
This is a mind map about the reproductive development of animals, and its main contents include: insects, frogs, birds, sexual reproduction, and asexual reproduction. The summary is comprehensive and meticulous, suitable as review materials.
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- Outline
fat loss
caloric difference
ingest
Cooking related
Recommended oils and methods
Sunflower oil, coconut oil, olive oil
Use fuel injection
Suggested condiments
Salt, soy sauce, vinegar, low-fat soy sauce, chili powder, dry dish
cooking method
Steaming, roasting, and frying (less oil)
food
carbohydrate
Recommended intake 1.5-2g/kg
The main source of energy for humans, the main component and energy supply substance of life cells
Control carbs, but don’t give up
反应迟缓
情绪暴躁
Adverse reactions
Recommended food
Oats, sweet potatoes and purple potatoes, whole grain noodles, rice (multigrain rice), potatoes, corn, whole wheat bread
Note
Potatoes, carrots, wild rice, and lotus root are staple foods
protein
Recommended intake 2-2.5 g/kg
Necessary nutrients for humans, all important components require the participation of protein
effect
Can give a strong feeling of satiety
Consume protein to consume calories
Maintain muscle metabolism during weight loss
Prevent hair loss during weight loss
Protein ensures sperm quality
Recommended food
Chicken breast, lean beef, pork tenderloin, protein powder, chicken thigh (skinless), fish, egg white, seafood
Fat
Appropriate amount
Dietary fat, total daily fat intake through diet
No need to quit fat, just lower your intake
consume
basal metabolism
Exercise consumption
Non-exercise activity expenditure
Measurement
Common phenomena of fat loss
Overestimate consumption, underestimate intake
Self-feeling dynamic adjustment method
Measure fasting waist circumference and weight every morning
Three meals a day are arranged according to the dietary structure
Feeling slightly hungry before going to bed every day
Three meals structure
breakfast
Carbohydrate
1/2-1 punch
protein
1 punch/palm of meat or whole eggs
>85 kg, eat 3
<85 kg, eat 2
vegetable
1 punch
Lunch
Carbohydrate
1 punch/palm
protein
1 punch/palm of meat (egg white is also acceptable)
vegetable
1 punch of colorful vegetables
Afternoon snack
protein
4 egg whites or 1 scoop protein powder or 1 piece instant chicken breast
vegetable
Cucumbers, tomatoes and other vegetables that can be eaten raw
fruit
If you want to eat an apple
dinner
Carbohydrate
<1/2 punch staple food
protein
1 punch/palm of meat (egg white is also acceptable)
vegetable
colorful vegetables
Eat before training
unbearably hungry
1 slice whole wheat bread or 1/2 corn, sweet potato, purple sweet potato
Little hungry
A scoop of protein powder
not hungry at all
Don't eat
Eat after training
Snack protein
Instant Chicken Breast Protein Powder Protein powder 1~3 scoops/day
meal time
Meal 1 scoop of protein powder
non-meal time
1 banana 1 scoop protein powder
During training
BCAA branched chain amino acids (creatine can also be taken before training)
fat loss
caloric difference
ingest
Cooking related
Recommended oils and methods
Sunflower oil, coconut oil, olive oil
Use fuel injection
Suggested condiments
Salt, soy sauce, vinegar, low-fat soy sauce, chili powder, dry dish
cooking method
Steaming, roasting, and frying (less oil)
food
carbohydrate
Recommended intake 1.5-2g/kg
The main source of energy for humans, the main component and energy supply substance of life cells
Control carbs, but don’t give up
反应迟缓
情绪暴躁
Adverse reactions
Recommended food
Oats, sweet potatoes and purple potatoes, whole-grain noodles, multi-grain rice, potatoes and corn, whole-wheat bread
Note
Potatoes, carrots, wild rice, and lotus root are staple foods
protein
Recommended intake 2-2.5 g/kg
Necessary nutrients for humans, all important components require the participation of protein
effect
Can give a strong feeling of satiety
Consume protein to consume calories
Maintain muscle metabolism during weight loss
Prevent hair loss during weight loss
Protein ensures sperm quality
Recommended food
Chicken breast, lean beef, pork tenderloin, protein powder, chicken thigh (skinless), fish, egg white, seafood
Fat
Appropriate amount
Dietary fat, total daily fat intake through diet
No need to quit fat, just lower your intake
consume
basal metabolism
Exercise consumption
Non-exercise activity expenditure
Measurement
Common phenomena of fat loss
Overestimate consumption, underestimate intake
Self-feeling dynamic adjustment method
Measure fasting waist circumference and weight every morning
Three meals a day are arranged according to the dietary structure
Feeling slightly hungry before going to bed every day
fat loss
Three meals structure
breakfast
Carbohydrate
1/2-1 punch
protein
1 punch/palm of meat or whole eggs
>85 kg, eat 3
<85 kg, eat 2
vegetable
1 punch
Lunch
Carbohydrate
1 punch/palm
protein
1 punch/palm of meat (egg white is also acceptable)
vegetable
1 punch of colorful vegetables
Afternoon snack
protein
4 egg whites or 1 scoop protein powder or 1 piece instant chicken breast
vegetable
Cucumbers, tomatoes and other vegetables that can be eaten raw
fruit
If you want to eat an apple
dinner
Carbohydrate
<1/2 punch staple food
protein
1 punch/palm of meat (egg white is also acceptable)
vegetable
colorful vegetables
Eat before training
unbearably hungry
1 slice whole wheat bread or 1/2 corn, sweet potato, purple sweet potato
Little hungry
A scoop of protein powder
not hungry at all
Don't eat
Eat after training
Snack protein
Instant Chicken Breast Protein Powder Protein powder 1~3 scoops/day
meal time
Meal 1 scoop of protein powder
non-meal time
1 banana 1 scoop protein powder
During training
BCAA branched chain amino acids (creatine can also be taken before training)