How to eat at a convenience store? Nutritionists don't keep secrets, 10 good things for muscle gain and fat loss are revealed

Are you one of those people who eat out at convenience stores every few days? Taiwan's convenience store density ranks second in the world. When people are busy with a report, on a business trip to catch a high-speed train, have no time to cook, or after a night of exercise... and want to find something healthy to eat but don't have enough time to prepare meals, convenience stores have become a blessing for modern people!

Based on the food currently sold in convenience stores, we have picked out ten good ingredients suitable for people who are trying to lose weight. Whether it is breakfast, lunch, dinner, or even a midnight snack, you can have balanced and healthy choices when you need to eat at a convenience store.

10 good things to increase muscle and reduce fat

1. Baked/steamed sweet potatoes

Sweet potatoes are soft, dense and sweet. They are low-glycemic (GI) foods and are rich in nutrients such as dietary fiber, β-carotene, magnesium, potassium, etc. They are not only filling but also resistant to hunger. They can also promote gastrointestinal motility and eliminate intestinal waste. If you eat them with the skin, they can also lower cholesterol and prevent cardiovascular diseases!

2. Rice Balls

Sushi and rice balls, which are aged starches that have been cooked and then cooled, contain more "resistant starch". Due to its structural changes, resistant starch can resist the starch-decomposing enzymes secreted by the small intestine and cannot be absorbed by the small intestine, but can be directly utilized by the large intestine. It has a function similar to dietary fiber. Because of this, foods containing more resistant starch absorb less calories in the intestine. Each gram of resistant starch provides an average of 2.8 calories, which is lower than the 4 calories provided by general starch per gram.

3. Sugar-free/low-sugar soy milk

Soy milk is a plant-based protein that is rich in soy protein, antioxidant nutrients and soy isoflavones. The soy protein in it is a complete plant protein that contains 9 essential amino acids. It is also a high-quality protein with a strong protein digestibility, which helps in the formation of muscle tissue.

In addition, it is high in fiber, low in fat and has zero cholesterol. Drinking unsugared soy milk on a regular basis can provide a high sense of fullness and be low in calories. Drinking low-sugar soy milk after exercise can quickly replenish the nutrients needed by the muscles. It is indeed a good ingredient for gaining muscle and losing fat.

4. Tea Eggs

Eggs are rich in protein, unsaturated fatty acids, lecithin, choline, biotin, vitamin A and lutein, etc. They are complete in nutrients and are therefore called the "ideal nutrient bank."

Eggs are rich in protein, unsaturated fatty acids, lecithin, choline, biotin, vitamin A and lutein, etc. They are complete in nutrients and are therefore called the "ideal nutrient bank."

Since eggs contain a wide variety of amino acids, more than 90% of which can be absorbed by the human body, their "biological value" is much higher than other foods. In addition, the high-quality protein in them can increase satiety after meals, slow down the emptying of the stomach, help reduce calorie intake, and achieve the effect of controlling weight.

5. Boiled canned tuna

Tuna is a low-fat fish. One serving (30g) of tuna contains only 55 calories, 7 grams of protein, and less than 3 grams of fat. The unsaturated fatty acids in tuna are rich in DHA and EPA, which can promote blood circulation, prevent arteriosclerosis, lower cholesterol, and other cardiovascular diseases. Most breakfast shops or sandwiches use canned tuna in oil or mix it with a lot of mayonnaise. The calories are nearly three times that of boiled tuna, which is not conducive to weight loss.

6. Lettuce salad

Lettuce is not only low in calories, large in volume, and contains intact nutrients, but it is also rich in water and fiber. In addition to giving a full feeling of fullness, it can also reduce the absorption of fat and lower blood lipids. For modern people who eat out frequently, it can avoid problems such as constipation and obesity caused by insufficient intake of fruits and vegetables. During weight loss, you can eat a box of lettuce salad before meals, and then eat protein, starch and other foods, which can effectively reduce the calorie intake of the whole meal.

7. Oden Vegetables

If you don’t like eating raw and cold lettuce salad, you can also choose cooked oden. Ingredients like corn shoots, baby cabbage, corn, white radish, bamboo shoots, and king oyster mushrooms are all good high-fiber, low-calorie ingredients. It should be noted that the oden soup contains a high sodium content. Drinking too much may cause edema, so it should be avoided as much as possible.

8. Banana

Bananas contain nutrients such as vitamin C, potassium, magnesium, dietary fiber, fructose, etc. The rich dietary fiber can lubricate the intestines, promote intestinal peristalsis, help digestion and defecation; potassium ions can replenish potassium lost in sweat, while strengthening muscle strength and endurance; magnesium can help prevent cramps after exercise. Therefore, whether it is to aid digestion after a meal, replenish energy before exercise, or prevent cramps after exercise, a banana is very suitable.

9. Low-fat milk

Dairy foods mainly provide calcium and contain high-quality protein, lactose, fat, multiple vitamins, minerals, etc. Milk is rich in protein. A 240ml cup of fresh milk can provide 8g of protein. The proteins in it are mainly divided into two types: whey protein and casein protein. The former has a fast absorption rate, can promote muscle synthesis, and contains essential amino acids. The latter is more difficult to digest, can maintain the concentration of amino acids in the body for a long time, and avoid muscle breakdown!

Dairy foods mainly provide calcium and contain high-quality protein, lactose, fat, multiple vitamins, minerals, etc. Milk is rich in protein. A 240ml cup of fresh milk can provide 8g of protein.

10. Unseasoned Nuts

Nuts and seeds are plant fruits and seeds with high fat content. When eaten in their original form, these foods can provide a variety of essential nutrients and phytochemicals that are beneficial to health. They are a more nutritious source of dietary fats than refined cooking oils. Eat one teaspoon (one serving) of nuts and seeds every day. Nuts contain monounsaturated fatty acids (MUFA), which can lower bad cholesterol and triglycerides in the blood. They are very good "heart-protecting food"!

Top ten fat-reducing products, how to use them together?

After understanding some good ingredients, you also need to know how to match and combine them to increase the balance of the meal, so that you can better achieve the effect of fat loss.

So how should we eat three meals? Basically, just apply the formula of "staple food + protein + high-fiber fruits and vegetables" !

Breakfast = banana + tuna sandwich + black coffee

Lunch = Rice ball + steamed egg custard + 3 kinds of oden vegetables

Snack = Fruit Box + Nuts

Dinner = sweet potato + lettuce salad + unsweetened soy milk

After exercise = fresh milk + corn flakes

Any other good ingredients?

Of course, no matter how healthy a food is, you will get tired of it if you eat it often. Therefore, in addition to the ten foods mentioned above, I have also found many foods in convenience stores that are suitable for people who want to lose weight. I have compiled them below to give you more diverse choices.

In order to write this article, I went to convenience stores for the first time and found that convenience stores really have everything. Although some shelves are filled with high-fat and high-salt processed foods and snacks, after careful exploration, I also found that there are quite a lot of healthy ingredients, and the variety of vegetables and fruits is also becoming more and more diverse. There are even fresh ingredients such as cabbage and shiitake mushrooms that can be taken home for cooking.

In addition, foods in convenience stores also have clear nutritional labels for consumers to refer to. Before eating, take a closer look at the labels or do some research in advance on what healthy foods you can eat. This can greatly reduce the chances of swallowing food whole or eating indiscriminately.

I think everyone has times when they are busy, short on time, and have no time to prepare meals, but if you really want to change your body shape, there is definitely a way. You can find such a variety of healthy meals in convenient health stores everywhere. It just depends on whether you are willing to take the first step to change!

This article comes from Nutritionist Loves to Talk – Nutritionist Sun Yuming’s “How to Eat in Convenience Stores? Ten good things for building muscle and reducing fat revealed