How to eat abdominal muscle vest line

All abdominal exercises and other exercises can only allow your abdominal muscles to exercise without losing belly fat. In fact, everyone has abdominal muscles. The reason why they are invisible is because they are covered with a thick layer of fat. As long as you lose that layer of fat, the rest is a variety of Hyun! Today we only focus on how to eat abdominal muscles!

First, the basic principles of a reasonable diet

1 Balanced diets must be long-muscular diets that meet the body's growth and physiology characteristics, contain various nutrients in the daily life of the human body, and the content must be sufficient, the proportion must be adequate, and the body's needs are fully met to maintain normal physiological functions. In order to promote the body's growth and health.

Many nutrients are needed in the daily life of the human body. No single food can completely satisfy the normal human needs. Therefore, it is necessary to have a variety of food sources to achieve a balanced diet.

2 Non-toxic and harmless to human body There are many kinds of harmful factors in food, including toxic animals and plants, microbial pathogens, pesticide residues, food additives and so on. They have a great impact on human health, even serious impact on life. Therefore, food hygiene should be taken seriously. Those foods that do not meet the hygiene standards, spoilage, and cleanliness should not be eaten.

3 It is easy to digest and absorb reasonable processing and cooking, which can improve the digestibility of food, help the absorption of the body, and increase the effective utilization of food. In the process of cooking and processing should also pay attention to reduce the loss of nutrients in food.

Second, how to reduce the fat diet

1 Heat Balance In order to maintain our ideal weight, the calorie supply for food and the amount of calories we consume each day must be balanced. If we consume more than daily intake then we go to catabolism. If we consume more than we consume daily, we go into anabolism. This principle is very useful for bodybuilders! The fat reduction stage ensures that the diet is slightly less than consumption. The method is also very simple (weighing once every other time, remember not to scale every day).

2 The proportions of protein, fat, and carbohydrates The above three nutrients are functional substances in our body. The proportion of them in our diet has a certain influence on the body's metabolism and life performance. Usually in our diet, they account for 10% to 15% of total calories, 20% to 30% of fat, and 55% to 65% of sugar. Of course, you can make adjustments based on your individual circumstances.

The principle of distribution of the three major nutrients in the fat reduction stage is high protein, protein intake should be 1.5-2g/(kg.d), low fat (15%-25% of total energy), medium to high sugar<6-8g (kg.d)>. In protein selection, ensure that high-quality proteins such as fish, poultry, meat, eggs, and milk account for more than half of total protein. Carbohydrates are just the sugars just mentioned. You can eat more after breakfast and exercise. Eat small amounts at other times. The total amount of sugar should not be too low, otherwise it will lead to the loss of lean body mass (muscle). The stage of fat loss can ensure that the diet is slightly less than consumption. The method is also very simple (weighing once every other time, remember not to scale every day, because the body will have 1-2 kilograms of float every day is normal). Cooking oil should be selected linseed oil, olive oil, camellia oil, soybean oil and so on.

3 The choice of other nutrients Various nutrients in the process of metabolism in the body, will interact with each other, such as: protein synthesis requires the participation of vitamin B2, so in the diet to increase protein, you also need to increase the corresponding vitamin. Therefore, we must not consider only from the perspective of a single nutrient, but also pay attention to the balance between various nutrients.

4 Proper dietary fiber dietary fiber excess can affect the absorption of other nutrients, lack of certain physiological dysfunction, and become the cause of some diseases, so the long-term intake of dietary fiber should not exceed 50 grams per day. However, modern people usually have insufficient intake. It is recommended that the fat-reducing population can reach about 35 grams per day.

Third, the choice of food:

Our usual diet can be grouped into four categories based on statistics: cereals, animal foods and legumes, vegetables, fruits, and oils and fats. Here's how a balanced diet should choose these foods:

Cereals: Including wheat, rice, corn, etc. are the main food, the main source of calories, B vitamins and minerals, and the main source of protein for our people. In a balanced diet, food intake should account for 30% to 40% of the total.

Animals and legumes: These include livestock, poultry, eggs, milk, aquatic products, beans, and soy products. They are the main source of high-quality protein and are an important source of many vitamins and minerals. In balanced diets, 25% to 30% of the total diet.

Vegetables and fruits: The variety included is very important and is an important source of vitamins, minerals, and dietary fiber. In the diet should account for 30% to 40%.

Oils and fats: It provides heat energy and essential fatty acids, and can promote digestion and absorption of fat-soluble vitamins. Including nuts, if you eat it, remember to eat less oil! About 10 grains of peanuts are about the same as a bowl of rice.

Food choice: When selecting foods, foods with high nutritional value and low price should be selected. Such as protein foods, it is best to choose lean meat and soy products that contain relatively complete amino acids. Proteins from fish in meat are more easily digested. There should be a certain proportion of coarse grains in the staple food. The lysine content in the coarse grains is relatively high, which can supplement the deficiency in the fine grains, and the coarse grains can improve the appetite and increase the absorption of vitamin B1. In addition, vegetables and green leafy vegetables are the most abundant in vitamins and minerals. The darker the color, the higher the content.

Fourth, reduce fat tips:

1, choose natural ingredients, non-artificial foods, such as the same beef, steak and beef jerky is different, a variety of additives is unbearable to the average person!

2, to avoid refined foods, high-sugar high-calorie, such as desserts, even if the declared milk is still high in calories, sugar does not know how much to put, not to mention the food like drinks, snacks. Avoid high-fat condiments.

3, try to choose their own home processing it! It is estimated that there is a plate of oil on the outside of the head, which is a typical violation of the low-calorie standard.

4, pay attention to cooking methods, mainly light oil and salt. If you really eat out, remember to ask the waiter to put less salt, plus a bowl of plain water (for washing vegetables, you can remove a lot of salt oil extra calories)

5. Don't be hungry. This is a key point. Don't eat on a diet, but if you don’t eat it, you will not be on a diet. Instead, you will become fatter and hungry. It’s better for you to tell you more than you know. Instead of hunger, eat everything. Not worth the candle.

6. The safe weight loss rate is recommended to be 0.5-1KG per week. It is equal to about 500-1000 kcal of energy deficit. This deficit can be achieved through diet, training, or a combination of both. A moderately energy-limited diet that does not reduce carbohydrate or nutrient intake is optimal.

7, each meal and every snack should have protein, which can help produce satiety.

8, dairy food and calcium intake also have a positive effect on reducing appetite, which is conducive to weight loss and fat loss.

At the end of the day, you can use nothing to eat and eat. You want to improve your body shape by eating and reduce body fat. Give it up! When will you wait for you to start exercising? Let's talk about eating. If you haven't exercised yet, you will begin to struggle with the details of how to eat and drink. Do you understand? In simple words, you want to lose fat in the abdominal muscles, and then reduce the fat to see the abdominal muscles.