Eating like this while exercising to lose weight will make you thinner the more you eat! Nutritionist: Fruits and vegetables on the blue plate are the key

Eating the right food can not only make you healthy, but also help you lose weight. The general concept of the diet of ordinary people is the "Healthy Plate for All", but for those who exercise, there is the "Sportsman's Plate", and the more you eat, the thinner you will be! The "Athlete's Plate" can be divided into three different colors: blue, gray, and red, depending on the different intensity of the athlete. Now let the nutritionist explain in detail to sports enthusiasts how to eat healthily and nutritiously while helping them lose weight!

Sportsman plates are divided into: blue, gray, and red

What is the Sportsman's Plate? Nutritionist Gao Minmin said in her new book "Sports Food: Nutritionist's Sports Diet Notes" that because the intensity of exercise and the amount of training will change with your training or competition plan, the amount of food each person needs per day will be determined by the total daily energy demand, so the meal plate must also change accordingly. The United States Olympic Committee and the University of Colorado Sports Research Institute jointly designed three different colored plates: blue, gray, and red, based on the different intensity conditions of athletes. You can simply know the proportion of various foods on the plate required for different training intensities. You can also consult a nutritionist and combine this plate with your exercise plan.

★Blue Plate★

It is suitable for times when the training intensity is low, such as during relatively easy training days and rest days when there is no need for competition or extra energy and nutritional supplements (assuming there is no injury, if there is an injury, individual planning is required). It is also suitable for athletes who need to lose weight, or when the exercise consumption on that day is less than usual. Compared to the gray and red plates, this plate has less cereal and less food overall.

●The amount of fat is one teaspoon.

●1/2 of the plate should be vegetables and fruits, such as fresh seasonal fruits and vegetables, and reduce the use of fruit juice and dried fruits.

●1/3 of your plate should be filled with protein-rich foods, mainly lean meat.

●1/4 of your plate should be made up of grains, especially whole grains, such as brown rice, oats, ten-grain rice, germ, etc.

●1/6 of your plate should be made up of cereals and whole grains, such as brown rice, oats, and ten-grain rice.

The United States Olympic Committee and the University of Colorado Sports Research Institute jointly designed three different colored plates: blue, gray, and red, based on the different intensity conditions of athletes.

★Gray plate★

For those who train with moderate or moderate intensity, it is about 1 to 2 times a day, or the training content is to hone your skills. Because the training volume increases and the consumption increases, more carbohydrates can be accommodated on the gray plate. This plate contains approximately the daily energy needs (TDEE) and serves as a baseline for adjusting upward or downward as exercise intensity increases or decreases.

●The amount of fat is one teaspoon.

●1/3 should be cereals, preferably unrefined whole grains.

●1/3 plate of vegetables and two portions of fruit.

●1/4 plate of protein food. As the intensity increases, you need more protein to help rebuild and recover your muscles. Choose enough high-quality protein that is easy to absorb.

●Weigh yourself before and after training, replenish 1 to 1.5 times your lost body weight in water, and consider drinking sports drinks.

●If it is the day before a competition, you need to consider limiting whole grains and foods with coarse fiber to avoid stomach discomfort caused by difficulty in digestion.

★Red plate★

Designed for high-intensity athletes, who train very hard at least twice a day or during competitions. As training intensity and duration increase, carbohydrates are more needed as they are the main source of energy (depending on the type of exercise). If you are participating in a competition that requires additional carbohydrates to replenish your energy, you can also refer to the distribution of this plate to replenish your food early in the morning, throughout the day, or after the event.

The purpose of the sports plate is mainly to facilitate self-regulation among athletes. In addition to paying attention to the portion, food selection and cooking methods are very important.

●2 tablespoons of fat.

●Maintain adequate water intake.

●1/2 plate of cereals. The higher the intensity, the more dependent on carbohydrates. It needs to contain more easily digestible carbohydrates to prevent gastrointestinal problems, such as white rice, white toast, white pasta, etc.

●1/4 plate of low-fat protein to provide protein source.

●1/4 plate of vegetables and fruits, mainly to help fight inflammation, assist in restoring and maintaining a healthy immune system.

For those who train with moderate to moderate intensity, as the training volume increases and the consumption increases, more carbohydrates can be accommodated on the gray plate.

[Six key points for choosing various types of food on the plate]

The purpose of the sports plate is mainly to facilitate self-regulation among athletes. In addition to paying attention to the portion size, food selection and cooking methods are very important. Avoid processed foods, fried foods, and deep-fried foods, as well as a preference for a single food. The principle of diverse and healthy intake is the best!

●Whole grains

Usually, you should choose more non-refined starches, such as brown rice, whole wheat noodles, whole wheat bread, quinoa, oats, sweet potatoes, taro, yam and other starches containing dietary fiber. Only by paying attention before the game and reducing the intake of high fiber can you avoid stomach discomfort during the game.

●Beans, fish, eggs and meat

The main principle of protein intake is to use low-fat sources. Pork, beef, lamb, fish, poultry, beans and soy products, and dairy products are all high-quality protein sources. If you drink milk or dairy products, you should also pay attention to whether you are lactose intolerant.

●Fruits

Fresh fruits should be the main source of vitamins, minerals and dietary fiber in daily life. Pickled or dried fruits have higher sugar content and are therefore more suitable for supplementary consumption during high-intensity training.

Vegetables

Daily intake should be mainly fresh vegetables, which are a natural food source of dietary fiber, vitamins and minerals. Vegetable soup is also a good choice to increase the intake of vegetables.

●Water and liquid

The intake of water should be adequate. Dairy products, juice, beverages, coffee, tea or regular drinking water are all sources of water intake. However, tea or coffee may have a diuretic effect and cause water loss in the body, so be careful about your intake. You should also weigh yourself before and after training, and replenish 1 to 1.5 times your lost body weight in water. You can also consider taking sports drinks.

●Oils, nuts and seeds

Oil sources such as avocados, nuts, seeds, olive oil, and vegetable oils are all good sources of fat.