What to eat when exercising to lose weight? Scientific diet helps you burn fat efficiently
Exercise to lose weight is a healthy way of weight loss chosen by many people, but relying solely on exercise without paying attention to diet often greatly reduces the effect. A reasonable diet can not only provide the energy needed for exercise, but also accelerate fat burning. This article will combine the hot topics and hot content on the Internet in the past 10 days to analyze the key points of diet during exercise and weight loss.
1. Core principles of exercise, weight loss and diet
1.heat control: The caloric intake should be lower than the caloric consumption, but excessive dieting is not allowed.
2.Nutritionally balanced: Carbohydrates, protein, and fat are indispensable.
3.Timing: Diet before and after exercise has a significant impact on the effect.
2. What to eat before exercise?
1-2 hours before exercise, you should consume foods that are easy to digest and can provide lasting energy:
| food type | Recommended food | function |
|---|---|---|
| carbohydrates | Whole wheat bread, oats, bananas | Provide exercise energy |
| protein | Greek yogurt, eggs | Prevent muscle breakdown |
3. What to eat after exercise?
30-60 minutes after exercise is the golden window period for nutritional supplements:
| Nutritional requirements | Recommended food | Intake recommendations |
|---|---|---|
| protein | Chicken breast, protein powder, salmon | 20-30g |
| carbohydrates | Sweet potatoes, brown rice, quinoa | Adjust according to exercise intensity |
4. Suggestions on food matching throughout the day
The following is an example of a 1,500-calorie exercise weight loss diet plan:
| Meals | food combination | Calories(kcal) |
|---|---|---|
| breakfast | 50g oats + 200ml milk + 1 boiled egg | 350 |
| lunch | 100g brown rice + 150g chicken breast + 200g broccoli | 450 |
| dinner | 150g salmon + 80g quinoa + 200g spinach | 400 |
| Extra meal | Greek yogurt 100g + blueberries 50g | 150 |
5. Recommended recent popular weight loss ingredients
According to the search data of the entire Internet in the past 10 days, the following ingredients have become hot spots due to their outstanding weight loss effects:
| Ingredients | heat index | Main functions |
|---|---|---|
| chia seeds | 92 | High in fiber, increases satiety |
| kale | 88 | Low in calories and high in nutrition |
| Konjac | 85 | Zero calorie filling |
6. Diet Misunderstandings to Avoid
1.No carbs at all: Will lead to insufficient energy during exercise and affect exercise performance.
2.Not eating after exercise: Miss the best opportunity for muscle repair.
3.Overreliance on protein powder: Get most of your protein from natural foods.
7. Expert advice
1. Replenish water appropriately before and after exercise, about 500ml per hour of exercise.
2. Appropriate amount of electrolytes can be replenished after high-intensity training.
3. A long-term healthy diet is more effective than a short-term extreme diet.
Remember, the success of exercise to lose weight = 70% diet + 30% exercise. A scientific and reasonable diet can make your weight loss more effective. Adjust your diet plan according to your own situation and persevere, and you will definitely gain an ideal figure and a healthy body.
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